Week 28 / Day 3
20mins @75%:
30 KBS- 16kgs
200m Run
30 Anchored Sit-ups
200m Run
Score: 5 Rds
- rest 5min
20mins @75%:
500m Ski Erg- sub 2m10s avg/500m
20 Back Ext.
20 Walking Lunges
Score: 5 Rds + 500m + 4 reps
- rest 5mins
20mins @75%:
750m Row- sub 1m57s avg/500m
15 Push-ups
25 Double Unders x 4 sets
Score: 3 Rds + 90m
Notes:
- 100m turnarounds for the Runs. First time running this year, nice to have the garage door popped open
- Missed a lot of sets on the DU's
- I'm really enjoying the low % MAP's, the variety is nice. Also this is the perfect workout to do after a double night shifts.
Showing posts with label Anchored Sit-ups. Show all posts
Showing posts with label Anchored Sit-ups. Show all posts
Friday, 3 May 2013
Thursday, 25 April 2013
Apr. 25th
Week 27 / Day 3
15mins @75%:
100 Jump Rope Singles
10 Anchored Sit-ups
10/arm KB Snatch @16kgs Score: 7 Rds + 100 + 10 reps
- rest 5mins
15mins @75%:
250m Ski Erg sub 2m10s / avg 500m
15 Burpees- no jump @ top Score: 7 Rds + 250m + 4 reps
- rest 5mins
15mins @75%:
0.5 miles Airdyne >22mph
15 Back Ext.
15 Unanchored Sit-ups Score: 6 Rds + 0.06 miles
Notes:
- This style of workout is perfect for me coming off of my 2nd night shift
15mins @75%:
100 Jump Rope Singles
10 Anchored Sit-ups
10/arm KB Snatch @16kgs Score: 7 Rds + 100 + 10 reps
- rest 5mins
15mins @75%:
250m Ski Erg sub 2m10s / avg 500m
15 Burpees- no jump @ top Score: 7 Rds + 250m + 4 reps
- rest 5mins
15mins @75%:
0.5 miles Airdyne >22mph
15 Back Ext.
15 Unanchored Sit-ups Score: 6 Rds + 0.06 miles
Notes:
- This style of workout is perfect for me coming off of my 2nd night shift
Friday, 21 December 2012
Dec. 21st
Week 11 / Day 7
10 mins @75%
50 Double Unders
20 Walking Lunges
20 Anchored Sit-ups Score: 5 Rds + 16 reps
- rest 5mins
10mins @75%
15 Cals Airdyne (>22.5mph)
25 KBS- 16kgs Score: 5 Rds + 15 + 22 reps
- rest 5mins
10mins @75%
250m Row (sub 1m45s avg/500m)
10 Push-ups
10 Front Squats- 65#'s Score: 5 Rds + 250m
Notes:
- First off my neck felt great throughout the week, thank god
- I'm pleased that I got 5 Rds + on every scenario
- fumbled twice on the DU's
- KBS all UB
- Airdyne felt stronger, maybe yesterday's session helped out??
- Good quad burn on the last scenario
10 mins @75%
50 Double Unders
20 Walking Lunges
20 Anchored Sit-ups Score: 5 Rds + 16 reps
- rest 5mins
10mins @75%
15 Cals Airdyne (>22.5mph)
25 KBS- 16kgs Score: 5 Rds + 15 + 22 reps
- rest 5mins
10mins @75%
250m Row (sub 1m45s avg/500m)
10 Push-ups
10 Front Squats- 65#'s Score: 5 Rds + 250m
Notes:
- First off my neck felt great throughout the week, thank god
- I'm pleased that I got 5 Rds + on every scenario
- fumbled twice on the DU's
- KBS all UB
- Airdyne felt stronger, maybe yesterday's session helped out??
- Good quad burn on the last scenario
Saturday, 7 April 2012
Apr. 7th
AM
3 sets @ 95% effort:
10 Power Snatch- 115#'s
20sec Airdyne
*rest 4mins
1. 48sec
2. 47sec
3. 47sec
+
15min Recovery
+
3 sets @ 95% effort:
10 C+J- 115#'s
15 KBS- 32kgs
20 CTD Burpees
*rest 8mins
1. 1m56s
2. 1m55s
3. 2m02s, my grip was failing on the last 2 reps of KBS
rest 6hrs+
PM
3 x Run 1 mile @ 80% effort / 5min walk rest
Done on the treadmill, 3 x 9.0mph @ 1.5 degree incline (that's a 6m39s mile run)
+
50 UB Anchored Sit-ups x 2 sets, rest 1min
Completed
3 sets @ 95% effort:
10 Power Snatch- 115#'s
20sec Airdyne
*rest 4mins
1. 48sec
2. 47sec
3. 47sec
+
15min Recovery
+
3 sets @ 95% effort:
10 C+J- 115#'s
15 KBS- 32kgs
20 CTD Burpees
*rest 8mins
1. 1m56s
2. 1m55s
3. 2m02s, my grip was failing on the last 2 reps of KBS
rest 6hrs+
PM
3 x Run 1 mile @ 80% effort / 5min walk rest
Done on the treadmill, 3 x 9.0mph @ 1.5 degree incline (that's a 6m39s mile run)
+
50 UB Anchored Sit-ups x 2 sets, rest 1min
Completed
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