Wednesday, July 15, 2015
(11AM) Mandy, Kirsten, Steve and me
No foot strap 500m row then 3 rounds of 10 second static side pillar hold followed by 10 side pillar hip dips. Repeat on other side. Flex feet up and have elbow on ground, upper arm vertical, keep hips in control during up and downs. 10 Candlestick to Pancake. Roll back and push feet straight towards the ceiling bringing hips off the ground. Roll forward and reach out for your toes. Feet can be straight in front of you or splayed. 10 second arm hang or flex arm hang with 3 count negative. Jump up and hold your chin above the bar and then lower slowly.
4 rounds for reps/meters/weight of: Max Effort Unbroken Chest to Bar Pull-ups, rest 1 minutes, 1 minute Weight Plank Hold 45#, rest 1 minute, 1 minute Max Effort Row for Meters, rest 1 minute. L2: Elevated ring Rows 35#. L1: Ring Rows and un-weighted planks.
We did this as a partner workout to incorporate the 1 minute rests. Instead of Chest to Bar and did inverted pulls on a racked barbell about mid torso high. Important pointers are to keep feet flexed, pull bar to sternum, no kipping, and unbroken motion. I got 14/12/12/9.
For the planks I did 25# place over my lower back and successfully got through all four rounds.
For the max effort row, I got 216, 230, 244 and 252 meters.
We finished with mobility.
When I mentioned to Meriah that my glutes were in bad shape, her reply was “No, they are just reminding you how much they loved yesterday’s workout.”