For time, complete 20 rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
A time 20 rounds of Cindy... nabbed 18:23. Did 8.5 rounds of the pulls and pushes after as well. The squats were actually the limiting factor today. My right lower back was really fired up and yelling at me at the bottome of the squat. I guess this started around round 9-10. Finished 10 rounds in 8:16. Think I could have easily taken a minute off my time today with a healthy back. Would like to take even more off in the future with faster push-ups.
Did 5x15 reverse hypers at 50lb and some stretching after. And oh yeah... I grew a beard.
Showing posts with label Casual Friday. Show all posts
Showing posts with label Casual Friday. Show all posts
Friday, April 15, 2011
Friday, September 24, 2010
Mr Buck Wild
A. Weighted pull-ups: 2,2,2,2,2,2,2; rest 180 sec
B. 5 sets for max watts: 15 second row sprint; rest as needed
C. 100 GHD sit-ups, not for time, least amount of sets as possible
Warmed-up with 1000m row, some stretches, jump rope, and some dive bomber push-ups.
The heaviest double I was able to get legit today was 53# with a chain belt and kettlebell. I pulled 63# once.
Rows were outta control... We went buck-wild tryna get as much wattage as possible. The avg watts for my pulls ranged any where from 512 to 566. A lot of work to be done on my form here... espesh coming straight out tha gate (and keeping in the saddle). Corey was nabbing mid to high 600's and some of the taller/beefier fellas were gettin the same in the 700's. Crazee.
I did 3 sets of 25 before my low back started to spasm (my low back/left hip have been stoopid tight the last 24hrs)... didn't want to push my luck after that. All-in-all it was a casual friday at the box.
B. 5 sets for max watts: 15 second row sprint; rest as needed
C. 100 GHD sit-ups, not for time, least amount of sets as possible
Warmed-up with 1000m row, some stretches, jump rope, and some dive bomber push-ups.
The heaviest double I was able to get legit today was 53# with a chain belt and kettlebell. I pulled 63# once.
Rows were outta control... We went buck-wild tryna get as much wattage as possible. The avg watts for my pulls ranged any where from 512 to 566. A lot of work to be done on my form here... espesh coming straight out tha gate (and keeping in the saddle). Corey was nabbing mid to high 600's and some of the taller/beefier fellas were gettin the same in the 700's. Crazee.
I did 3 sets of 25 before my low back started to spasm (my low back/left hip have been stoopid tight the last 24hrs)... didn't want to push my luck after that. All-in-all it was a casual friday at the box.
Subscribe to:
Posts (Atom)