My CompoundLite class was doing a team workout today and they had an uneven number so I jumped in and did the run and sit-ups with them:
4X400m
and then I did abmat sit-ups until my partner came back from the 400m run.
Monday, July 23, 2012
Monday, 07.23.12
Strength:
Box Squat
3x5 @145#
Metcon:
For 12:00:
5 KB Snatch (left side only) @26#
7 KB Thrusters (left side only) @26#
9 burpees minus the push-up
6 rounds + 2KB snatch
In this workout I felt how out of shape I am! I was completely winded and it took me several minutes to recover after I was done.
I started the burpees minus the push up and then a couple of rounds into it I added a quarter push up ended up switching back because I was feeling it in my neck/shoulder.
Box Squat
3x5 @145#
Metcon:
For 12:00:
5 KB Snatch (left side only) @26#
7 KB Thrusters (left side only) @26#
9 burpees minus the push-up
6 rounds + 2KB snatch
In this workout I felt how out of shape I am! I was completely winded and it took me several minutes to recover after I was done.
I started the burpees minus the push up and then a couple of rounds into it I added a quarter push up ended up switching back because I was feeling it in my neck/shoulder.
Friday, 07.20.12
I planned on trying to find my front squat 1 RM but because of my neck/shoulder I was unable to lift my elbows high enough to keep the bar off of my collar bone. It was very painful to have 145+ pounds sitting right on the bone so I didn't finish.
For the metcon I subbed high bar back squats for the front squats:
On the minute for 8:00:
2 back squats @145#
60 yd shuttle sprint (out and back) with 2-hand touch on the turn
And then:
3x3 assisted glute/ham raises
3x10 GHD sit ups
For the metcon I subbed high bar back squats for the front squats:
On the minute for 8:00:
2 back squats @145#
60 yd shuttle sprint (out and back) with 2-hand touch on the turn
And then:
3x3 assisted glute/ham raises
3x10 GHD sit ups
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