Warm up:
Row 1,000 meters, 15 air squats, 10 push-ups
Lifts: Inverted Row (ring row) or Inverted row below the squat rack / Pull-up
3 sets of 12(1-2 mins rest in between sets) Inverted rows AND Pull-ups
If you are doing inverted rows under the squat rack, lower the bar about hip height and slide underneath, the bar should touch your chest where it does if you were bench pressing (about sternum level). Use an assisted band across your back, you can hook one or two bands around so it can assist you at your weakest. Pinch your shoulder blades together at the top like you're squeezing a piece of fruit between your shoulder blades.
METCON: 5 rounds of
5 Deadlifts (95 or 185)
5 jumping over bar burpees (don't need to clap, just jump over the bar and complete a push-up)
Cooldown/stretch:
2 x Max bar hold hang position + miscellaneous stretching
-JD
FYI: My husband found rt 13 closed this morning from the light where N and S come together just over the bridge before Wegmans to just after Buttermilk. So...don't plan to drive all the way to UA.
ReplyDeleteUA is opening after 4pm.
ReplyDeleteI just heard about this blog yesterday (my first workout at UA) from Jim. I posted this on the facebook group, but I wanted to ask you, JD, if you or anyone following this blog would have any interest in doing Fight Gone Bad officially or unofficially on 9/17/11 at UA (if they'll let us, and I think they would)? Mark, Allie, and Rebekah so far have expressed interest and I would be game as well.
Sure, I'll do fight gone bad. 10am?
ReplyDelete-Joey (JD)
Ring Rows/Pull Ups
ReplyDelete12/12
5-4-3/6-3-3
6-6/6-5-1
Poor showing. Not sure why I had such difficulty. My grip is struggling from all the pullups and KBs.
Metcon 185#
1:40
Not a bad little spring workout.
Is UA open that early?
ReplyDelete-Julie