workout 20140429 – KB Windmills + AMRAP

// 2014.04.29 13:59 // ,

TABATA Ring Plank Support Hold

KB Windmills 5×5 superset with 5x pull-up
18-18-26-30-35

10 min AMRAP:
100m Farmer’s Carry 2×53#
10x v-up
10x bent-over row 95#

3+1

The tabata ring holds were painful. They always are.

I still can’t really bend to the right when doing KB Windmills. My left arm as usual is noticeably weaker than my right. I should have done more weight with the right hand. I did the pull-ups one at a time (i.e. I dropped off the bar after each one), although the first set I think I did 3 then 2 reps.

I could do the farmer’s carry with 2×70# KBs, but I went lighter since it was an AMRAP. In reality, I still had to stop a couple of times on the later rounds because of lack of grip strength and because I still had my right hand wrapped due to my ripped callouses from last week. Going up to 60+# would not have matter much I think.

the v-ups have been getting easier since we have been doing them all the time lately. I still don’t like them, though, but they are surely good for me.

I probably should have went up on the rows as well. I was thinking that they should be lighter since it was an AMRAP. I did not really do that many rounds, though. The farmer’s carry sucked up a lot of time.

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workout 20140427 – sandbag fun

// 2014.04.27 14:16 // , ,

“Sandbag Fun”
“Don’t drop the baby!”

5 Rounds for Time
200M Sandbag Carry 40#
10x Sandbag Box Step Ups 24″
10x Sandbag Shoulder-2-Overhead

*anytime sandbag is put down do 3 burpees

15:50 – no drops

I had thought the sandbags were for some gym renovation thing. The workout itself was fun. The shoulders-to-overheads, which are normally the limiting exercise, were the easiest part of this workout. I would say the run/jog/carry was the hardest part simply because the sandbag was hard to get a good hold on, which probably was the point. At the end of the workout, my palm muscles were all twitchy from trying to hold onto the bag. The sandbags were not quite long enough the drape over one’s shoulders, which was unfortunate. My traps also hurt now (4 hours later). Everyone finished the workout early with 20 minutes to go in the class, so I also worked on pull-ups and handstand push-ups. I may been able to go heavier than 40# since the S2O were so easy.

Good thing I was in the first group to do the workout we got them all sweaty, and they are covered in burlap so they are not getting cleaned off.

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workout 20140426 – snatch balance + AMRAP

// 2014.04.26 13:52 // ,

snatch balance:
5-3-2-1-1-1
superset with 5x partner hypers

45-75-85-95-115

8 minute AMRAP:
10x v-ups
10x medicine ball clean 20#

5+11

My back and arms were sore from all the pull-ups I did a a couple of days ago, so the snatch balance was not my best. I definitely felt slow getting into the bottom position, and had to bail out of 115# and higher, which is no where near my PR. I did not have a partner, so AR held my legs for me.

The AMRAP went better than I thought. V-ups are totally not my thing, but my abdominals didn’t start to give out until after the second round, and they never did totally fail.

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workout 20140424 – muscle ups / 2000m row

// 2014.04.24 21:48 // , ,

for time:
1: 30x muscle-up (scaled to 60x pull-up and 40x ring dip)

16:29

2: 2000m row

8:25

So maybe four people in the gym can reliably do muscle-ups, and I am not one of them. The official scaling was 100x pullups, but RB thought combining ring dips was acceptable as well. I intended on doing 50/50, but ended up with the 60/40 split. I basically did kipping pull-ups, but only one at a time before dropping from the bar. I basically did 10 pull-ups then 10 ring dips, but sprinkled a couple of 5/5 sets as well. I was surprised I could crank out the pull-ups, and perhaps I could have done more than one at a time, but I was being conservative as I remembered the last time I did 100 pull-ups (banded), my back muscles started failing, although that time I did them in 7 minutes. I was also surprised the ring dips started worsening before the pullups (hence the 60/40 split).

The 2000m time was off my PR by only a second. I should have tried harder. RB tried to make me feel better by pointing out how much stuff I had done before the 2K, but all my 2K times have been when I wasn’t really all that fresh.

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workout 20140420 – tabata times

// 2014.04.21 11:08 // , ,

tabata times

8 round tabata (20s/10s)
– Bottom to bottom squats
– Clapping pushups
– V-Ups
– Squat Thrusts
– Slam Balls 30/20

1 min rest between exercises
score is minimum reps during any one segment

9-4-6-5-7

The score thing seems to be counterproductive with regards to the idea behind tabata (max effort over the exercise period). I went hard during the first period, then on the second decided what the max reps I could do for the final ones. Maybe I should just go hard during all of them and deal with a 0 or 1 score.

This was the first workout in over a week due to vacation. It didn’t seem all that bad, but my abdominals were very sore the next day, as were my hamstrings. I was going to go this morning (the day after this workout) to due Nancy (5 rounds of 400m sprint + 15x overhead squats), but I barely got out of bed, so I just went back to sleep. Lame, I know. I did due 20+ pullups afterwards, though.

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