Thursday, May 28, 2015
Coach Arik
(6AM) T$$$, Laura, Matt, Dalton, and me
Warm-Up
200m skip, 15 squats, 10 box jump overs, 10 GHD sit-ups, 10
supermans, 10 strict pull-ups, 10 dips
The GHD sit-ups were new.
Once in position on the GHD, lay back with a bend in the knees to
parallel, lock knees and pop back up.
While strenuous, this was a pretty cool variety of core exercise.
Metcon
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep sets for time of box jumps
(24”), pull-ups, kb swings (53#), and burpees
We did a couple of practice rounds at 2-3 reps each and I
was convinced that this would be a killer workout. I started off OK, but on the
round of 8, I missed the box and got a beauty scar on my left shin. Starting the round of 7, Arik suggested I go
with jumping pull-ups. On the round of
6, I switched to the 20 inch box and the 35# KB. If not for these changes, I would not have
been able to finish the workout. I ended
up finishing in 22:31.
The burpees were the toughest part and to go right into box
jumps, did not provide an opportunity to recover at all.
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