Warm Up:
50 Double Unders
2 Rounds
5 HSPU
10 Kipping Pullups
10 Lunges each side
Back Foam Roller Stretch
Clean/Snatch Progressions
Metabolic:
3 Rounds
400m Run
15 Ground to Overhead (42.5/30kg)
Optional Finisher:
Tabata GHD Sit Ups/Hip Extension (4x Sit Up, then 4x Hip Extension)
Stretches to finish
G-Bang 11:33 Rxd – run not so good after the heavy squats!
AC: 500 row 12:58
Busted…
hoodie… you really scraped the side of your skull to name this one
sorry to hear nick
what about some gymnastics
keep moving… stay focused on what you can do not what you cant
give us an update
I think it describes it well Daz, simple and effective, althought for me it is probably more accurate to call it jog, stand around for a bit, then lift.
daz 9:59
pj 10:19
hoodie 10:29
nadine 10:55
kat 11:42
all rx’d in the rain
Nick, I hope you are feeling better. Take note of the sage advice of D., I listened and recovered beautifully.
I don’t like the row/run sub. Wouldv’e been happier with a slow jog but I still stood around a bit waiting for the bar to levitate.
Even after an appointment with the osteo y’day… my back is still locked up tighter than a…. (I’ll let Bill finish that sentence).
Suffice to say, I can’t actually think of anything productive that I could achieve in the gym until this osteo is able to free me up at the next appointment on Thurs morning.
Sometimes rest is best…
Daz and I did the finisher after the met-con
2mins tabata GHD sit ups rest 2mins while the other person does it and then 2mins GHD hip extension.
Daz- GHD Sit up 11,11,11,8 -GHD Hip ext. 17,16,16,16
Hoodie- GHD Sit up 11,12,12,12 -GHD Hip Ext. 16,16,15,14
I forgot the tabata GHD finisher, Graham and I both did it too but alternating and I cannot remember G’s scores but they were very similar to mine below:
S/Up: 12, 12, 11, 10
H/E: 15, 13, 12, 12
Dave
12.11 rxd
no probs nick… understand.
let me know if I can help in anyway
big lance
3 rd’s
10 g2o (40kg)
400m run tread
11:43
big lance has come along way
well done
and a new 1rm of 150kg
without to much trouble
Rx’d 11:27
tabata to follow…
situps 10 each round
hip ext 12 each round
ouch – can’t move now! haha
Rx’d – 13:03
Too much pacing…
Luke E: not a good day LOL L:) RXD: 12.47