Monday, October 18, 2021

Nate - Core

Monday, October 18, 2021

CFG - Greg

1130 - 9 of us

Warm Up

1 min burpees
15 pvc good morning
15 pvc pass through
15 pvc strict press
1 min bear crawl - crab walk
15 glute bridge clam shell
15 floor slides
15 pike push-ups


Nate (AMRAP - Rounds and Reps)

20-Minute AMRAP of: 
2 Muscle-ups 
4 Handstand Push-ups 
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Muscle ups: Ring or Bar

This was a repeat from 6/28/2021 when I managed 8 rounds + 1 rep.  I was 195#, but still managed to do HSPU to 3 abmats.  This time I did box HSPU and used a heavier KB (53# instead of 44#), but I did Russian KBS.  Same as last time I did strict pull-ups + 2 box dips.  I went out hot finishing the first four rounds in 5 minutes.  The next 6 rounds took me 11 minutes and I managed 2 pull-ups on the last round.  Total 12 + 1 Rounds + Reps.


Three sets of:
Single-Leg Glute Bridge (10-12 reps each leg @ 2012)
Rest 30 Seconds 
Frog Pumps (20 reps @ 1112)
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 Seconds
Hollow Body Hold (60 seconds)
Rest as needed

I only did two sets and had lousy tempo.  I did add a 8 reps on the reverse hyper.

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