Monday, April 13, 2020
Home Gym
1230
Warm Up
Thoracic Flow
Cobra+Down Dog, Bear+Crab rotations, Squat rotations, Shoulder Swimmers, Alternating Swimmers
Tabata (12 rounds)
1. High Knees + Butt Kicks
2. PU slow, hold top and bottom
3. Bootstrapprs
4. Plank + Toe Reach
Stretch
1 min face down scorpion
1 min puppy dog + triceps variation
1 min leg hugs
HSPU EMOM
5 rounds
I managed, 2, 2, 1, 0, 0 reps to 2 abmats. The zero rounds were just the negatives.
Metcon
For Time:
Five Rounds of:
100m Run
10 Single Arm DB Push Press (Ea.)
15 Burpees Over Dumbbell
10 Hanging Knee Raises
I scaled this to 30 rope skips with beaded rope, barbell push press (65#), 10 Burpees over the Bar, 10 Hanging Knee Raise. Finished in 17:14.
Stone EMOM
5 rounds Stone to Shoulder
I could not shoulder the 95# stone. I did 2 reps every minute, first 2 rounds were deadlift, last 3 rounds were to chest.
Home Gym
1230
Warm Up
Thoracic Flow
Cobra+Down Dog, Bear+Crab rotations, Squat rotations, Shoulder Swimmers, Alternating Swimmers
Tabata (12 rounds)
1. High Knees + Butt Kicks
2. PU slow, hold top and bottom
3. Bootstrapprs
4. Plank + Toe Reach
Stretch
1 min face down scorpion
1 min puppy dog + triceps variation
1 min leg hugs
HSPU EMOM
5 rounds
I managed, 2, 2, 1, 0, 0 reps to 2 abmats. The zero rounds were just the negatives.
Metcon
For Time:
Five Rounds of:
100m Run
10 Single Arm DB Push Press (Ea.)
15 Burpees Over Dumbbell
10 Hanging Knee Raises
I scaled this to 30 rope skips with beaded rope, barbell push press (65#), 10 Burpees over the Bar, 10 Hanging Knee Raise. Finished in 17:14.
Stone EMOM
5 rounds Stone to Shoulder
I could not shoulder the 95# stone. I did 2 reps every minute, first 2 rounds were deadlift, last 3 rounds were to chest.
No comments:
Post a Comment