A) 2 Shoulder Press + 4 Push Press complex x3
With this exercise you will do 2 shoulder press followed immediately by 4 push press.
rest 60 sec
B) TGU 6-8 x3 use light weight 10-15lbs
Rest 60 sec.
C1) 2 Wall Climb-Wall Climb Demo
C2) 10 Hand Release Push-up-HR Push-up Demo
C3) 30 second bar hang
X3 Rest 90 second
D1 hollowbody rocks
D2 arch body rocks
30 sec/30 sec rest x3
10 Minutes of Rowing
skill based-work on rowing technique
Rowing Demo-You don't have to watch the whole thing, just watch the first 4 minutes.
Running
Run 2 miles @ 8:15 pace
Press complex 45,45,50
ReplyDeleteSkipped tgu
Skipped wall climbing
Did 4 sets of push-ups - regular straight leg no hand release but went super low
No bar to hang from but I'll stop by Weightroom and do some pull-ups
Hollow check
Arch check
Row at Weightroom later
2 miles at 8:13 pace (total time 16:24) - real handy having a Garmin watch
Accidentally ran up two inclines - had to take a brief pause at 1.2 miles with some intestinal distress - but pressed on to finish.
TGIF :)
Press complex: 30, 30, 35
ReplyDeleteDid wall climbing, push-ups, bar hang
Did hollow body & arch body rocks
Didn't have machine to do row so did standing one armed rows 30 rows each arm x3
2 miles:15:17
Separate: 7:57, 7:19
Yo I Modified this workout a lot.
ReplyDeleteI did 3x10 on the push press machine, then I did 3x10 chest press with a 55 lbs.
for part C I did 3xeverything
10 tricep pull down thingys, 10 hand release push ups, and 3 pull ups.
Finished with 10 minutes of rowing which brought back flashbacks of racing Taylor that one Saturday W.O.D. Haha good times... ;)
A day later and my arms are killing! The rowing for 10 minutes was also kind of boring so I'd row hard for 15 seconds then normal for 45 just to switch it up:
Didn't run 2 miles either :/ sorry. Had a test to take that night so I was just proud I even made it to the gym.
Did 25 burpees for first part.
ReplyDeleteFor the TGUs I didn't have Dumbbells so I used a 2 liter water jug, which is only about 5 pounds so I will go find a bigger jug with a better handle for future stuff like this. Kinda struggled with this movement at first but got the hang of it.
Replaced the bar hang with 45 second planks (side, middle, side). Also I'm glad no one was recording my wall climbs cause I'm sure I looked like an idiot haha
Couldn't do rowing but replaced it with jump roping at varied paces.
Still need to run
Shoulder press and Push press
ReplyDeleteTGU: 15lbs
30 sec bar hang, push ups
200 varied ab workouts
Rowing: 10 minutes
Running: 2 miles
Shoulder press and Push press
ReplyDeleteTGU: 15lbs
30 sec bar hang, push ups
200 varied ab workouts
Rowing: 10 minutes
Running: 2 miles
Ankle rehab and swam for 20 mins
ReplyDeletepresses @45lbs
ReplyDeleteB) instead of tgu I did 6 minutes of planks both sides and front 30 sec each then rest 30 secs.
LOL at my wall climbs but i gave them a whirl
push ups:*
bar hangs:*
ab rockers, didnt do them as long bc abs killed from planks
Rowing:*
Two miles was a struggle didnt time myself but probs didnt run them that fast. I get so bored running but will work on that;)
presses @45lbs
ReplyDeleteB) instead of tgu I did 6 minutes of planks both sides and front 30 sec each then rest 30 secs.
LOL at my wall climbs but i gave them a whirl
push ups:*
bar hangs:*
ab rockers, didnt do them as long bc abs killed from planks
Rowing:*
Two miles was a struggle didnt time myself but probs didnt run them that fast. I get so bored running but will work on that;)
Push and shoulder press at 65 lbs
ReplyDeleterunning pace was a little slow so I sped it up to 8:00