Tuesday, February 27, 2018

Dead lift

Tuesday, February 27, 2018

Aspire Fitness

11:40 PM

Concept 2 - 10 min, 2000 m

Foam roller

Cindy - 2 rounds

Deadlift

8x45
8x95
5x135
5x135

Dips

2x5

40 minutes total workout

Monday, February 26, 2018

General

Monday, February 26, 2017

Aspire Fitness

1:00 PM

Treamdill -10 minutes, 1.0% incline, 2 min 3.0 mph, 2 min 5.0 mph, 2 min 3.0 mph, 2 min 5.0 mph, 2 min 3.0

WMCF Dynamic warm-up

20 pass throughs

Banded shoulder stretches

Cindy - 2 Rounds

Handstand Kick-ups 3x

35 minutes total workout

Friday, February 23, 2018

18.1 Hanging Knee Raises, DB HC&J, Row

Friday, February 23, 2018

Aspire Fitness

11:00 AM - Self

Warm Up

Row
Pull-up hangs, small swings, knee raises
DB HC&J

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
14-cal. row

Men use 35-lb. dumbbell

I did the scaled workout above, Rx would have called for T2B and a 50# DB.

I managed 6 Rounds + 18 Reps.  I thought I paced it well.  From the get go, I broke up the hanging knee raises into 2 sets of 4 reps.  That is where I usually got swinging.  The HC&J were the toughest part and I found myself wanting to rest and not wanting to get on the rower.  I tried to use the 14 calorie row as a recovery spot, but each round took less than a minute and then it was back to the pull-up bar.

I did not register for the open this year, but found myself in a position to go to the gym and wanted to give it a shot.  My capacity for work is certainly down a little.  I have not done a long high intensity workout like that in a while.  Overall, I am pretty excited and may follow the 18.2 workout more closely.

Thursday, February 22, 2018

Bench Press

Thursday, February 22, 2018

Aspire Fitness

11:04 AM

Row - 10 min, 2000m

WMCF Dynamic warm-up

Cindy - 2 Rounds

Bench Press

8x45
8x95
6x115
5x135
2x155#

35 minutes total workout

Left knee, upper medial had a sore spot that I noticed after rowing

General

Saturday, February 18, 2018

Aspire Fitness

8:20 AM

Treadmill - 10 min, 5 mph, 1.0% incline

WMCF Dynamic warm-up

Cindy - 2 rounds

3x HS Kick-ups

3 x 8 x 24" Box Jumps

40 minutes total workout

Thursday, February 15, 2018

Back Squat

Thursday, February 15, 2018

Aspire Fitness

10:30 AM

Treadmill - 10 min, 5.0 mph, 1.0% incline

WMCF Dynamic Warm-up

Cindy - 2 Rounds

Back Squat

8x45
8x65
8x95
5x115

35 minutes total workout

Wednesday, February 14, 2018

General

Wednesday, February 14, 2018

Aspire Fitness

8:10 AM

Row - 10 min, 2100m, 116 calories (good pace)

Banded shoulder stretches

Cindy - 3 Rounds (easy pace)

3x Handstand kick-ups

4x 10 yards walking lunges

40 minutes total workout