Goats

Sunday, May 1, 2016

24 Hour Fitness

(9:00AM) self workout

Buy In:  13 laps on track (13 laps/mile), then dynamic warm up

Jump Rope

15 minutes of drills, double unders, double under attempts.  I had better success when jumping higher and strung together 5 in a row (PR!!!).

Hand Stand Kick Ups

Started with Tacke shoulder warm up and bear crawl.  Then hand stand hold and kick up attempts.  On about 5 sets, I managed to get up 3 times with one hold for about 2 seconds.

Pull Ups

Warmed up with kip swings, then did a few strict pull ups, a few kipping pull ups, and a few chest to bar attempts.  I was not getting nearly high enough and would like to bake some bar rows into my training.

Cash Out:  13 laps on track (13 laps/mile), then ab work (6x9 tuck ups) and 10 knees to elbow

1:10 total workout