1/15/20

This morning was a solid session... enjoy these snatch/back squat/crossfit days the last few weeks. Feeling good and looking forward to training tomorrow. 

Warmup: 

10mins @ 75% effort (breathe and move)
Row 250m
10 Prisoner Tall Kneeling to Standing
5 Kneeling KB Clean R
5 Kneeling KB Clean L

+

2mins Upper Mobility - Bench Shoulder Flexion With Thoracic Mobilization (Lat Pullover)
+
2mins Lower Mobility - Squatting Weighted Ankle Stretch

-Complete

A) Snatch Complex

2 Segment Snatch High Pull
1 Segment Power Snatch
1 Power Snatch
rest 120sec x 4 sets

-Went 176# across ... I was surprised by how difficult this was... lots of time under tension for the posterior chain. 

B) Back Squat

Speed Based - 10X1; 4,4,4,4; rest 2-3mins
*Focus has to remain on moving the bar fast today! Do not go heavy to the point of the bar slowing down. Remember that Friday is our heavier squat day.

-275#, 325#, 335#, 345# ... felt strong 

C) Goblet Box Pistol

30X1; 4-6/leg x 3 sets rest 60sec between legs

-Complete, 35# KB with a 20" box 

D) 3 Rounds for Time

15 Hang Power Cleans 135/95
20/17 Calories Row
15 Dumbbell Thrusters 45/25
20 GHD Sit Ups

*Attempting still to increase your pace as you go on each round. Being sure to pace from the beginning.

-12:30 ... unbroken aside from the last set of thrusters which went 7/8 ... overall a fun/short Crossfit workout. 

E) ROMWOD

-Complete

1/14/20

Complete Rest / court all day

1/13/20

Today was a great workout, but I have to say I'm feeling a bit tired... lots of life/work stress going on and I'm looking forward to taking tomorrow off ... Having said that I am excited to get back to it on Wednesday after this work trip is over. 

Warmup: 
3 Rounds For Time @ 75% 
Row 18/15 Cals (build pace each round) 
6 Single Arm Bottoms Up Kettlebell Press L 
12 Banded Face Pulls 
6 Single Arm Bottoms Up Kettlebell Press R

*control your pace and focus on quality of each movement

-Complete ... 1 red band for the face pulls and 18# KB for the press 

A1) Strict Press

30X1; 5,5,4; rest 30sec

A2) Alternating Kettlebell Push Press

30X0; 5/arm; rest 30sec x 3

A3) Wide Grip Strict Pull Up

30sec Perform as many sets of 3 pull unbroken as you can; rest 2mins x 3

*must come off the bar after every 3 reps and must complete 3 reps witout stopping

-Complete, went 95# x 5, 125# x 5, 145# x 4 ... used 2 x 35# KB across ... pull-ups were 15/12/12 

B) 3-4 Sets Not For Time

10 Split Stance Single Arm Russian Swings R 
10 Split Stance Single Arm Russian Swings L 
rest 15sec 
30sec AMRAP Deficit Kipping HSPU 4/2" 
rest 15sec 
:20 L-Sit Ring Dip Support Hold
rest 90sec

-Complete, 3 sets , used 53# for the swings, got 10/9/9 for the HSPU (each set unbroken) ... the swings were interesting, really fired up my glutes much more than a traditional swing 

C) 3 Sets @ 85% Effort

Run 100m 
9 Hand Release Push Ups 
12 American Kettlebell Swings 53/35 
15 C2B Pull Ups 
12 American Kettlebell Swings 53/35 
9 Hand Release Push Ups 
Run 100m 
rest walk 2mins

-Complete, didn't time the intervals, but each set unbroken 

D) 3 Sets

20 Reverse Grip Tricep Kick-Backs (20# DB) (10 each arm) 
10 BB Curls (75#)
Rest :60

-Complete ... this was not part of the program, but had a little time and wanted to finish off with a nice arm pump 

1/12/20

Today was a great workout... looked super simple and low volume on paper... but once I got through everything I was pretty tossed... great programming/great session. Looking forward to training tomorrow. 

Warmup: 

5 Sets @ 85% Effort
Run 200m
8 Burpees
30sec Ring Plank
rest 75sec

-Complete

A) Clean Complex

1 Segment Power Clean (1 second pause below knee)
3 Hang Power Clean Below Knee
rest 2-3mins between complexes x 4 sets

-198#, 220#, 242#, 253# ... felt very strong on all of these, used a belt for 253# 

B1) Overhand Deadlift (no hook-grip)

3030; 5-6reps; rest 30sec x 3

B2) KB Hang Power Clean

10-12reps; Touch and Go Style; rest 2mins x 3

-Across with 198# for the deads, 2 x 72# KB for the hang power cleans 

C) 3 Sets NFT

45sec KB Side Plank/side
rest 30sec
2 Turkish Get Up/arm TOUGH
20m Single Arm KB Overhead Carry (at the end of 2nd TGU)
rest 30sec
6-8/reps Tall Kneeling Zottman Curl @ 3011 

rest 90sec

-35# KB for the planks, 53# for the get-ups and overhead carry, 2 x 25# KB for the curls 

D) Row

30sec @ 95%
rest walk 4:00x 3

-20, 21, 20 cal 

1/11/20

Had a great workout this morning, really enjoyed myself in the gym today. Felt strong on the lifts and fit on the conditioning. Looking forward to hitting it again tomorrow. 

Warmup: 

3 Sets NFT
6 Single Arm KB Bottoms Up Z Press/arm
6 Dumbbell Suitcase Cyclist Squats @ 4111
20 Plank Psoas March (10/leg)

+
Scapular Positional Strength and Active Mobility Work
Standing Controlled Articular Rotations x 6/arm (10sec to complete one rotation) x 2 set/each arm
*Hold tension throughout the body and try to inrease range each rotation

-Complete

A) Back Squat

30X1; 2 Reps Every 3:30 x 4 sets 

*Building from last week's loads

-315#, 345#, 365#, 375# ... got all these easily, much more there ... most weight I've had on my back in a while (before marathon). 

B1) Kettlebell Rack Reverse Lunge to Knee Lift

20X1 x 4-6/leg; rest 60sec x 3

B2) Dual KB Elevator Strict Press

4-6reps (1sec pause at each of 3 positions); rest 60sec x 3

-Complete, 1 set with 2 x 35# KB, 2 sets with 2 x 53# KB 

C) 6mins Continuous Effort

1-2-3-4-5-6-7-8....continuing adding 1 rep per round
Strict Pull Ups 

*15sec Ring Dip Support between every set of pull ups

-Complete, 8 Pull-ups + :05 support hold ... massive pump, great stuff 

D) 3 Sets @ Tough Effort

15 Toes to Bar
15 Dumbbell Front Squats (2 x 50/35# DB)
15 Strict Ring Dips
20/15 Cal Assault Bike
rest walk 3mins between sets

-Complete ... fun interval work, felt fit, unbroken TTB and squats, but had to break up the dips quite a bit ... went 10/5 ... 10/3/2 ... 8/4/3 ... chest/tris were smoked from part B and C. 

1/10/20

Today was a great workout, snuck this in over my lunch break, got a solid pump, great day in the gym. 

Warmup: 
5 Turksih Get Up/arm - Moderate
+
3 Sets NFT
30 Band Pull Throughs
rest 15sec
20sec Extended Wall Plank
rest 15sec
25' HS Walk (scale back to Pike HS Shoulder Taps)
rest 60sec

-Complete ... Great Warm-up 

A1) Banded Deadlift

Concentric only - 02X1; 4.4.4 reps @ 55-60% rest 15sec/2mins x 3

A2) Close Grip Bench Press

20X1; 5,4,3; rest 2mins x 3

-DL = 165#, 215#, 235# + 1 red band 
-Bench = 185# x 5, 195# x 4, 200# x 3 

B) 2 Rounds Not For Time

6-8 Single Leg Barbell RDL/leg
30sec Weighted hollow hold

-135# for the deads / 25# plate for the holds 

C) For Time @ 90%

10-8-6-4-2
Dumbbell Bench Press
Single Arm Dumbbell Tripod Row R
Strict Bar Dips
Single Arm Dumbbell Tripod Row L 

*Choose a tough dumbbell weight for your press and use the same load for your tripod rows

-Complete, 10:37 with 2 x 75# DB for the presses / rows 

D) Conditioning

7mins @ 75% Effort

5 Dumbbell Deadlifts 25-50lbs (choose your weight)
5 Dumbbell FS
5 Dumbbell Rack lunges/leg
5 Dumbbell Push Press
15m DB Overhead Carry

rest 3mins

7mins @ 75% Effort
20m DB Bear Crawl (20/15lb DB/hand)
strict toes to bar x 4
20 Russian Twists (20/15lbs DB)
sub strict toes to bar x 4
20m KB Front Rack Carry (70/53lbs)

*75% Effort - We are working on sustainable paces for the work moving forward. Continue to think about the grinder paces from weeks past and stay consistent.

-Complete, 4 rounds for the first piece, 3 rounds for the second piece ... fun/solid conditioning 

E) ROMWOD

-Complete

1/09/20

Complete Rest 

1/08/20

Today was a great workout... it was much more of a traditional Crossfit training session... but programmed well and very thorough. Got some great intensity out of this and enjoyed myself. Looking forward to hitting it hard again tomorrow. 

Warmup: 
10mins @ 75% effort (breathe and move)
10/8 Calories Assault Bike
8 Bodyweight Drop Lunge 2-4" step
4 Single Arm KB Snatch R
4 Single Arm KB Snatch L

+

3-4mins Upper and Lower Body Mobility
1min Overhead Squat With Thoracic Mobilization x 2-3 sets

-Complete, used a 53# for the lunges 

A) Snatch Complex

2 Slow Pull Snatch High Pull
1 Muscle Snatch
1 Segment PS
rest 90-120sec x 4 sets

-135#, 145#, 155#, 165# (failed the muscle-snatch at 165#) 

B) Back Squat

Speed Based - 10X1; 6,6,6,6; rest 2-3mins
*Focus has to remain on moving the bar fast today! Do not go heavy to the point of the bar slowing down. Remember that Friday is our heavier squat day.

-275#, 300#, 315#, 315# ... felt very strong

C) Plate Load Pistol Eccentrics

4111; 3-5/leg x 3 sets rest 60sec between legs

-Complete, sets of 4 each leg, used a 25# plate ... rough tempo 

D) 4 Rounds for Time

10 Hang Power Snatch 115/75lbs
6 Burpee Box Jump Overs 24/20"
12 Toes to Bar
Assault Bike 16/14 Calories

*Attempting still to increase your pace as you go on each round. being sure to pace from the beginning

-Unbroken, took about 13-14 minutes ... didn't get an exact time, but overall enjoyed this and just tried to get as much intensity as possible. Very "Crossfitty" 

E) ROMWOD

-Complete

1/07/20

Had a solid workout this morning ... in and out of the gym within an hour, which was nice. Overall got a good upper body workout out of this, great day in the gym, looking forward to training tomorrow. 

Warmup: 
3 Rounds For Time @ 75% 
Assault Bike 12/10 Cals (build pace each round) 
6 Single Arm Landmine Push Press R 
8 Scapular Pull Ups 
6 Single Arm Landmine Push Press L

*control your pace and focus on quality of each movement

-Complete 

A1) Elevator Barbell Press

3131; 6,6,5; rest 30sec (1sec pause at each position on the way up and down 3 positions)

A2) Single Arm KB Push Press

40X0; 6/arm; rest 30sec x 3

A3) Strict Pull Up

AMRAP in 20sec; rest 2mins x 3

-95# x 6, 95# x 6, 105# x 4 ... failed the last rep on the third set ... couldn't maintain the tempo. This was brutal ... used 53# KB the entire time ... pull-ups went 14,11,11 

B) 3 Sets Not For Time

10 Steps Death March 20X0 
rest 15sec 
30sec AMRAP Strict HSPU 
rest 15sec 
30-40sec KB Side Plank/side 
rest 90sec

-2 x 50# for the death march, SHPU went 10, 10, 9 ... used 24# KB for each plank for :30 

C) 3 Sets @ 85% Effort

Row 300/275m 
18 Russian KBS 70/53 
15 Ring Push Ups 30X0 
12 C2B Pull Ups 
rest walk 2mins

Increase pace from previous weeks

-Complete ... good pump conditioning ... had to break up the push-ups quite a bit ... overall enjoyable conditioning piece. 

1/06/20

Complete Rest

1/05/20

Had a solid workout today, nothing too crazy, lower intensity day, but enjoyed all of it and left the gym feeling refreshed. 

Warmup: 

3 Sets @ 85% Effort
Row 200/175m
6 Burpee Box Jump Step Down 24/20"
rest 75sec

3 Sets @ 85% Effort
Row 200/175m
10 Toes to Ring
-Complete 

A1) Muscle Clean

3,2,2; rest 60sec

A2) Knees to Bar

40X0; 5-7reps; rest 90-120sec x 3

-Complete ... went 185# x 3, 205# x 2, 215# x 2 ... the sets at 215# may have been power cleans, slight rebend, especially on the second one ... knees to bar were tough, had never done these before, but they were a good core exercise. 

B) Clean Complex

1 Segment Clean Deadlift 3131
3 Segment Clean Pull (only 1 pause below knee)
rest 2-3mins between complexes x 4

-Complete ... went 225#, 275#, 295#, 315# 

C1) Glute Ham Raise

31X1; 4-5reps; rest 30sec x 2

C2) Dumbbell Cross Body Muscle Snatch

6-8/arm; rest 90sec x 2

-Complete, 70# DB for the snatches 

D) Row

20sec @ 97% (full effort pulled back a touch for control)
rest 1:40 x 4

-Complete, was getting 13-14 calories each interval

E) 3 Sets NFT

3 Turkish Get Up/arm TOUGH
6-8/arm Seated Alternating Dumbbell Curl @ 3011
60sec Side Plank/side

-Complete, 53# KB for the get-ups, 2 x 25# DB for the curls ... could possibly gone heavier on the get-ups, but overall 53# was tough enough, especially on my left arm. Looking forward to getting strong at these. 

F) Bicep Pump conditioning (not part of the program):
Every 3 for 9 (3 sets) of: 
15 Supinated Grip Lat Pull-Downs (100#)
15 DB Hammer Curls (2 x 35# DB)

-Complete, great finisher, just threw this in there myself at the end, got a massive bicep pump out of this. 

1/04/20

Today was a great session. I was a bit nervous getting into the gym today because of how much DOMS was in my quads/hamstrings from the sets of 8 back squats the other day ... Once I warmed up I felt great though. Worked through the DOMS and tried to push myself today. Had a great time... really good way to start my Saturday. 

Warmup: 
3 Sets NFT
6 Filly Z Press/arm
6 KB Rack Yo-Yo Squats (3 Positions)
20 Hip Lift Weight Plate Psoas March

+
Scapular Positional Strength and Active Mobility Work
Kneeling Lat Stretch With Band and PVC 10 reps x 3 sets - 3sec negative, 5sec hold in bottom

-Complete

A) KB Complex

3 Single Arm Kettlebell Snatch
3 Single Arm Kettlebell Push Press
3 Single Arm Kettlebell Overhead Squats
3 Single Arm Kettlebell Push Press
3 Single Arm Kettlebell Snatch

*Build quickly to a max on each arm

-Went 35, 53, 72 with each arm ... felt strong, would be fun to try to 80 or 88 with this 

B) Back Squat

30X1; 3 Reps Every 3:30 x 4 sets 

*Building from last weeks loads

-275#, 315#, 335#, 345# ... felt strong on these 

C) 3 Sets NFT

Dual KB Rack Rear Foot Elevated Split Squats (rear foot on bench) 20X1 x 6/leg
rest 15sec
Alternating KB Strict Press 20X1 x 6/arm
rest 15sec
Strict Ring Dips AMRAP in 20sec
rest as needed between exercises - perform with quality
rest 90sec before next set 

-Complete with 2 x 35# for the squats, 2 x 53# for the press and went 16,14,15 for the dips 

D) 3 Sets @ Tough Effort

Row 500/450m
15 C2B Pull Ups
12 Alternating KB Thrusters 53/35
9 Strict HSPU
45 Double Unders
rest walk 3mins between sets

-Complete ... didn't time the rounds, just the rest ... kept it at 1:45-1:50 on the row, unbroken C2B each time, all thruster sets went 6/6 and HSPU went 5/4 ... 4/3/2 ... 4/3/2 ... a bit bummed how crappy these HSPU felt, but after the strict press and thrusters there wasn't much there... great conditioning, really enjoyed it. 

E) ROMWOD

-Complete

1/03/20

Had a great workout this morning, enjoyed being in the gym today. 

Warmup: 
3 Sets NFT
10 Single Leg Hip Lift 20X0 R
10 Single Leg Hip Lift 20X0 L
rest 15sec
15m Extended Crab Walk
rest 15sec
20-25sec L-Sit Wipers
rest 15sec
10m Lunge/RDL Walk
rest 60sec

-Complete

A) Frog Stance Deadlift

21X1; 3,2,1,3,2; rest 2-3mins

*wave load

-315# x 3, 335# x 2, 385# x 1, 335# x 3, 365# x 2 

B1) Narrow Grip Bench Press

20X1; 5,4,3; rest 15sec

B2) Archer Ring Push Ups

30X0; 6/arm; rest 15sec x 3

B3) Banded Pendlay Row

20X1; 8-10reps; rest 2mins x 3 sets

-Bench went 185# x 5, 195# x 4, 205# x 3 ... rows across at 115# with 1 blue band 

C1) Single leg Cross Body DB RDL

30X0; 6/leg; rest 60sec x 2

C2) Kettlebell Clean + Pressing Windmill

6/arm; slow and controlled throughout range of motion; rest 60sec x 2

-Complete with 50# DB and 35# KB

D) Conditioning 
6mins @ 75% Effort

4 Kettlebell Man Makers 53/35
20m KB Rack Carry 53/35
8 Kettlebell Squat Clean Thrusters 53/35
20m KB Farmers Carry 53/35

rest 3mins

6mins @ 75% Effort
40 Double Unders
10 Neutral Grip Ring Pull-ups
20 Cal Row
2 Wall Walks

rest 3mins 

6 mins @ 75% Effort

5 KB Snatch R 70/53
5 KB Snatch L 70/53
20sec Ring Dip Support
30 Double-Under

rest 3mins 

6 mins @ 75% Effort
2 Wall-Walks
15sec Wall Facing Handstand Hold (top of last wall walk)
10 Goblet Reverse Lunges 70/53
15 Russian KBS 70/53

*75% Effort - We are working on sustainable paces for the work moving forward. Continue to think about the grinder paces from weeks past and stay consistent.

-Result = 

1 Round + 3 Squat Clean Thrusters 

1 Round + 10 Cal Row 
3 Rounds
2 Rounds + 5 KBS 

1/02/20

This morning was a great session ... was a bit nervous given the hangover yesterday... always rough to shake off the dust, but once I got warmed up and moving in the gym I felt great on everything. This was the first session without a tough tempo on the back squat, really happy to hit a set of 8 at 300# with ease. Great stuff, looking forward to training tomorrow. 

Warmup: 

EMOM x 12-15mins
1st - 22X0 Single Arm KB Rack Cossack Squat x 3-4/leg
2nd - 4 Burpee Broad Jumps MAX DISTANCE
3rd - 15-20sec Row HARD (build up to sprint pace)

+

3-4mins Lower Body Mobility
Pistol Squat Flow

-Complete, used a 35# KB for cossack squats 

A) Snatch Complex

2 Muscle Snatch
2 Hang Power Snatch
rest 90-120sec x 4 sets

-145#, 145#, 165#, 165# ... each set unbroken TnG ... looking forward to moving onto full power snatches/snatches not coupled with muscle snatches ... it is a big limiter on the total weight moved. 

B) Back Squat

Speed Based - 10X1; 8,8,8,8; rest 2-3mins
*Focus has to remain on moving the bar fast today! Do not go heavy to the point of the bar slowing down. Remember that Friday is our heavier squat day.

-225#, 255#, 280#, 300# ... all sets done easily, fun to be moving some load without a wicked tempo limiting the load 

C) Kettlebell Cross Body Reverse Lunge to Step Up

3-5/leg x 3 sets rest 60sec between legs

-2 x 24# KB with a 20" box, 3 sets of 5 each leg 

D) 4 Rounds for Time

15 Wall Balls 30/20 lb
10 No Push Up Burpees
15 Toes to Rings
Row 20/16 Calories

*Attempting still to increase you pace as you go

-13:01 unbroken ... figured this would be around 12 minutes, happy with a time of 13:01. Good/crossfit conditioning 

E) ROMWOD

-Complete

1/01/20

Complete Rest / hangover ... was planning on training today... but brought the New Year in last night and didn't have it in me to train today. 

12/31/19

This morning was a great workout, one of the best I've had in a while. Looked super simple on paper, but part C gave me a massive pump and I really enjoyed it. Felt fit. Great stuff, looking forward to training tomorrow / the rest of the week. 

Warmup: 
3 Rounds @ 75%
250m Row (build pace each round)
8 Elevator Dumbbell Press (1sec pause at each position)
12 Seated Sled Drag Face Pulls (sub ring face pulls)

+

Shoulder Mobility
Quadruped Shoulder CARS - 6reps/side x 2-3set
*notes - hold tension throughout your body by tightened you core and lower body while moving. Move slowly and deliberately and make one revolution of the arm in about 10 seconds

-Complete

A1) Dynamic Load Strict Press

3111; 6,5,4,4; rest 45sec

A2) Single Leg Barbell Hip Thrust

20X1; 6-8/leg; rest 90sec x 4

-95# x 6, 115# x 5, 135# x 4 x 2 sets; 95# across for the thrusts 

B1) Deficit Kipping Handstand Push Up

31X1; 3-6reps; rest 60sec x 3 sets
*Adjust deficit such that you stay within the 3-5rep range unbroken (should be able to go deeper this week with the KIP support to the top)
*Scale back to Regular Kipping HSPU or Pike Strict Handstand Push Ups

B2) Mixed Grip Pull Up

31X2; 3.3; rest 15sec/rest 90sec x 3
*6 total reps per set with a 15sec break after 3 reps at which point you switch grip
*Advanced athletes can load this so long as tempo is maintained

-Complete, 1 45# on each side for the deficit and 26# for the pull-ups

C) 3-4 Sets @ 75% Effort

20sec Tuck L Sit on Parallettes
10 See Saw KB Press (2 x 53#)
8 Ring Push Ups 20X0
rest 30sec
10 Elbow To Tall Plank
8 C2B Pull ups
6 Hindu Push Up
rest 90sec

-Complete, 4 sets ... great pump, really fun workout. 

12/30/19

Complete Rest / court all day

12/29/19

This morning was a great workout. Longer session overall, but felt much today than I did yesterday... the last 14 minute conditioning piece was from a few weeks back, but I had missed that workout while traveling and had done a Crossfit gym's class workout instead. Happy to get it in and enjoyed myself throughout this session. Rest tomorrow and then going to knock out 5 days of workouts in a row, which I am looking forward to. 

Warmup: 

3 Sets @ 85% Effort
Assault Bike 16/13 Calories
7 Box Jump Step Down 24/20"
rest 75sec

3 Sets @ 85% Effort
Assault Bike 16/13 Calories
10 Ring Rows
rest 75sec x 3

-Complete

A1) Muscle Clean

4,4,4; rest 60sec

A2) Strict Toes to Bar

3110; 6-9reps rest 90-120sec x 3

-185#, 195#, 195# for the cleans, 6 reps each time for the TTB... rough. 

B1) Segmented Clean Deadlift

3131; 3,2,2; rest 45sec

B2) Clean Pull

5,5,5; rest 2mins

-225#, 275#, 325# for the segmented deads and then 225#, 275#, 275# for the pulls 

C1) Glute Ham Raise

30X1; 5-6reps; rest 30sec x 3

C2) Single Arm Dumbbell Muscle Snatch

6-8/arm; rest 90sec x 3

C3) Alternating Dual KB Windshield Wipers 
12 reps; rest 30sec x 3

-Complete, 70# for the DB snatch and 2 x 53# for the wipers 

D) Row

10sec @ 100%
rest 1:20 x 5 sets

-Complete, was getting 7 cals each interval

E) 3 Sets NFT

5 Mixed KB Rack Overhead Tall Knee to Standing R
5 Mixed KB Rack Overhead Tall Knee to Standing L
10 Ring Body Saw
Hammer Curl Drop Set 6.6.6 @ 20X0
*18 total reps - start heavy and after every 6 reps drop to the next lighter DB

-2 x 53# KB and 50s, 40s, 30s # DBs for the curls, fun/difficult pump

F) 14 Mins Continuous Work Grinder

5 Single Arm Turkish Sit Up R
5 Single Arm KB Z Press R
3 Wall-Walks

5 Single Arm Turkish Sit Up L
5 Single Arm KB Z Press L
100m Run

-4 Rounds with a 35# KB ... this was WAY harder than I thought it would be. Great workout, fun stuff.