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Wow. Some of you guys have intense workouts. I really need to change things up. This was my leg workout today:
Squats
Set 1: 185 / 12
Set 2: 205 / 10
Set 3: 225 / 6
Set 4: 235 / 3
Set 5: 195 / 10
Sitting Calf Raises (Super Set with Squats)
Set 1: 90 pds / 30
Set 2: 90 pds / 15 – feet positioned inward at 45 degree angle
Set 3: 90 pds / 15 – feet positioned outward at 45 degree angle
Set 4: 70 pds / 12 – One leg at a time
Laying down Angled Leg Press
Set 1: 410 / 15
Set 2: 450 / 12
Standing Calf Raises (Super Set with Leg Presses)
Set 1: / 30
Set 2: / 15
Leg Extensions
Set 1: One Leg
Set 2: Two Leg
Leg Curls – 1 Set
Leg Presses
Set 1: 270 / 15
Set 2: 310 / 12
4 Arms Curls - Standing
Set 1: 40 / 40
Set 2: 30 / 50
Reverse 4 Arms Curls - Sitting
Set 1: 10 / 40
Set 2: 12.5 / 40
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Going to try and get a mile under 8 minutes and go rock climbing too.
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Rode a quick 10 miles on the road bike, and P90X Kenpo X.
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Yesterday was a rest day so did a low intensity core session of yoga at lunch (45 mins) and a walk with the dog last night.
This morning swim squad training 2000m of various drills and sets over an hour, tonight will be 1.5 hours of surf ski paddle doing interval training typically 5-7 min sets between 75-80% intensity or in my case just trying to keep up going as fast as i can go without falling off.....
So todays all about arms/upper body swimming and surf ski paddling
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1 km Row (3:40ish)
30 Cleans (135#)
50 Burpees
I was supposed to be able to do the whole workout in 15 minutes, got to 35 burpees when time ran out. Finished the burpees after I put the weights away. I went heavier than prescribed for the cleans, but I still shoulda made time. I will definitely need to give this another go.
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squats, oh press, pull ups, chest press, rows
All one set to form failure.
1hr of extreme squirt gun commando play with the kids.
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Walked the dog 2.2 miles
Barbell Complex 4x5: RDL/Row/Power Clean/Front Squat/Press (100lb load)
3 Rounds:
Push Ups x 20
Incline Sit Ups x 20
Back Extensions x 20
Chin Ups x 10
Dips x 10
Squat Thrust x 10
Finisher: Ellyptical 20:40 Intervals (elevation 10, resistance 6) 10:00
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[QUOTE=Invictus14;902985]1 km Row (3:40ish)
30 Cleans (135#)
50 Burpees
I was supposed to be able to do the whole workout in 15 minutes, got to 35 burpees when time ran out. Finished the burpees after I put the weights away. I went heavier than prescribed for the cleans, but I still shoulda made time. I will definitely need to give this another go.[/QUOTE]
That's actually a nice metcon! Might borrow that.
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3 rounds
300 m run
30 pull-ups
30 push-ups
30 wall-ball
23:16
Ripped my left hand right under the ring finger on the second round. I broke up my 3rd round of pull-ups to sets of 10 between the push ups and wall ball so not to rip it worse.
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Invictus,
whats the wall-ball exercise?
cheers
