Wednesday, January 25, 2017
Aspire Fitness
9:45 AM
Warm Up
Jump Rope - 8 min, singles, drills, doubles (5 rounds of 10), air squats, down dog, up dog
Squats
EMOM 6 rounds of
4 Front Squats
8 Back Squats
Goal weight was 60% of 1RM. I conservatively went with 95# and this was still a tough couplet. I could typically get the sets done in 15 to 30 seconds and had a chance to catch my breath between sets.
Metcon
40 Plate Ground to Overhead (GTO)
30 Double Unders
20 Burpee Bar Muscle Up
30 Double Unders
40 GTO
Rx was 45# plate. I used a 25# plate, subbed 2x single unders and did jumping chest to bar pull-ups instead of bar muscle ups. It still took me 11:24 (versus 15 minute cap). I was moving pretty quick through the whole thing. The jump rope was not bad, the GTO and Burpee Jumping Chest to Bar sucked.
Finished with mobility - wall squat, couch stretch
50 minute total workout
Aspire Fitness
9:45 AM
Warm Up
Jump Rope - 8 min, singles, drills, doubles (5 rounds of 10), air squats, down dog, up dog
Squats
EMOM 6 rounds of
4 Front Squats
8 Back Squats
Goal weight was 60% of 1RM. I conservatively went with 95# and this was still a tough couplet. I could typically get the sets done in 15 to 30 seconds and had a chance to catch my breath between sets.
Metcon
40 Plate Ground to Overhead (GTO)
30 Double Unders
20 Burpee Bar Muscle Up
30 Double Unders
40 GTO
Rx was 45# plate. I used a 25# plate, subbed 2x single unders and did jumping chest to bar pull-ups instead of bar muscle ups. It still took me 11:24 (versus 15 minute cap). I was moving pretty quick through the whole thing. The jump rope was not bad, the GTO and Burpee Jumping Chest to Bar sucked.
Finished with mobility - wall squat, couch stretch
50 minute total workout
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