Let's Be Core-ful Out There
warm-up: inverted rows
workout:
3 circuit rounds, 30 sec rest between sets of
15x KTE
10x 25# windmills
20x 35# decline sit-ups (ED 25# round 3, KL 25# round 2-3)
15x pull-ups
30x squats
20x push-ups
cooldown:
3x10 overhead press 65#
Long workout today, but felt pretty good. Putting the windmills in for rapid movement was a mistake, so next time we'll probably remove them. Also, next time we should make it harder for sure. The goal was to really work the core today, and honestly I don't think we were quite successful. It was difficult, and we really had to grind it out, but the core was not as smashed as it could have been. Next time we'll have to add some good mornings and OHS.
6 comments:
Consider it a lesson learned: windmills (and probably TGUs) are not a good idea in a timed workout. I really pulled something in my lower back in the first round of windmills (using 35#), trying to finish quickly.
Did make me realize how much the lower back contributes to a variety of exercises, however - including trying to sit up straight in a desk chair...
Are you still up for climbing tomorrow?
Oh, and if I can get enough Oly bars tonight, I will do Linda, aka "Three bars of death".
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
This post is simply for accountability.
Linda, eh? Brave man, I 've thought about it for a while but that benchpress and clean always scare me off.
Yah, let's climb tomorrow, even if I can't get up and down easily, should be able to belay at least...
Cool, so let's meet at CCC at noon?
yah, let's meet outside at noon... it's on 59th between 10th and 11th
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