Wednesday, April 6, 2016
24 Hour Fitness
6:15 AM
Warm Up
4 laps around indoor track (~1 min/lap, need to confirm distance). Samson stretches, Samson complexes, shoulder warm up
Metcon
500m Row - 21 Box Jumps (16"?)
500m Row - 18 Box Jumps
500m Row - 15 Box Jumps
12 cal Row - 12 Box Jumps
9 cal Row - 9 Box Jumps
6 cal Row - 6 Box Jumps
3 cal Row - 3 Box Jumps
I didn't have much of a plan, but fell into a routine and debated between 3 rounds with 21 BJ every time or dropping the reps. Overall, I had 115 cal row and it took me around 15 minutes
then
20 kipping pull-ups
16 kipping pull-ups
9 kipping pull-ups
With 1 lap between rounds. I wanted pull-ups to be the focus of the workout, but was not sure where to do them. The cable machine has 4 pull-up stations that are perfect. I started each round with 2 and then singles. After the first round, I realized I should have gone 21-15-9 and through in the extra rep
No mobility work
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I need to bring a tape measure & tape to check the box heights and set up a wall ball target at 9 feet and 10 feet. I noticed they also have dead balls and a tire that I may spend some time flipping.
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