Strength:
Weighted Barbell Step ups - 4x4 (ea leg)
Build up to a moderately heavy weight and hold it for all 4 sets.
Met-con:
7 rnds for time of:
30 seconds of KB Swings, 2/1.5 pood
1 minute of Rowing - max distance
30 seconds of Hollow Rocks
Shoot for 8 swings every round.
Post step-up weight, swings per round, and total rowing distance to comments.
4 comments:
109# 4x4(each leg) on weighted barbell step ups. I rested 90 seconds in between each set.
Metcon:
11,11,10,10,10,10,10 on swings
1657 meters on row
I rowed :55 each round to allow for transition time and did swings/hollow rocks 26-27 seconds each round to allow transition time as well.
Swings felt good; rowing took more out of me than I expected, and I had forgotten that I really don't like hollow rocks. My abs will thank me though.
Took it kind of easy today - my lower back is still angry about deadlifts and OHS. Trying not to invite a total mutiny.
Step-ups - 88# - kept it lightish but worked on some sweet dismount moves.
Metcon - 95 swings, 1411m
1.5 pood felt LIGHT today... Loved these - I could have easily gotten a couple dozen more, but tried to not go all out today. Rowing felt okay, but I didn't push that either. Hollow rocks suck my will to live. I'm still shaking.
Also, congrats to Kat for her MUSCLE-UP!!!!
Yay thanks addi! We should have taped it!
Did the same as addi today for weights on step ups. 88#
Did 12, 10, 10, 10, 9, 10, 10 swings
20ish pulls on the rower (screen didn't work)
Hollow rocks for 4 rnds then went to the bridge for 25 sec for the last 3 rnds
Post a Comment