stretching, joint mobility
Workout
5 rounds of 1 min work, 30 sec rest
-ropes
-step ups (farmer hold)
-shredders
-thrusters
-russian twists
-alternating swings
Results
Good times!! My technique on the ropes is improving a bit, so I can last a bit longer, but I still need a few breaks during that long minute.
I think the step ups were probably on an 18" box. I used 16s the first round, 12s the next 3 and then 8s on the last round (forearms were burning)
I did the shredders with a 12kg bell and paced myself keeping my legs straight like in a v-sit. I struggled gripping the bell especially as my hands go sweaty, but probably needed that little bit of rest while I re-gripped.
I also used a 12kg bell on the thrusters and tried pacing myself. They weren't quite as bad as I thought they would be. Again, though, I had trouble gripping the competition bell.
Used a 12kg bell the for the russian twists too....those were definitely tough.
I used a 16 for the swings. I did two-hand swings the first round, but I could feel my lower left back getting sore, so I switched to alternating swings the rest of the way - those don't irritate it as much.
All in all, this was a great workout and I'll be enjoying a rest day tomorrow.
Wow, that looks like a good workout! I love to hate step ups. They suck ass but man do they work you. I'm up to 20lb dumbells and I swear the entire time! Great job with improving the rope skills- you'll get there. Practice makes perfect right?! Rest day for me too.
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