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

Pull-up hangs, small swings, knee raises

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.

No comments:

Post a Comment