Warmup
Wrist Series
Full & Minimal Gym
A. 3 rounds prep:
30 sec Passive Hang variation
10 Squat to Kneeling
3/side Turkish Get-Ups – lighter
B1. Floating Heel ISO Split Squat: 1 x max left leg; rest 90 sec
B2. EROM Pushup ISO: 1 x max; rest 90s sec
B3. Floating Heel ISO Split Squat: 1 x max right leg
C. 4 rounds:
100 Heavy Rope Singles
20 Deep Knee Bend Squats
1 min Handstand Hold -OR- Downdog Hold
10 Burpees
D. 2 rounds for range:
5/5 slow Half Kneeling Windmills
5/5 Frog Rotations
Only did parts today, as I had a specific side split training workout to do.
ISO Split Squat – 2 min/side; ISO Pushup – 2:30′ Not max efforts, but progress from last week.
New depth on Side Splits, calves getting close to floor!
Holding the ISOs to a max instead of a specific timeframe is interestingly a different mental challenge altogether.
My knees weren’t quite awake today with the TGU. Sometimes knees are fine and sometimes angry.
I got a heavy rope and used that today (more like the kind we would use in middle school gym class) and I can tell that I have to jump a little higher when I get tired. I also notice how different my arms feel with it vs my light rope.
I enjoy the windmills since I always feel tight on my sides.
Got the hang of the frog rotations. Coordination is not my best asset which is why I am not a dancer! 🙂
The heavy rope are different, aren’t they? I do like them a lot once I have the feel of them.
A. Overhead BB hold close grip. #15tgus
B. Floating heels. Need work. 45 sec. Push-ups felt good for tough negatives. Are negatives a good option Scott?
C. Felt strong!
D. 25# windmills. Froggies ok.
Fun!!
Yes, negatives are good!
L leg lunge – 1:25
R leg lunge – 1:00
push hold – 2:00… limited by wrist/hands
squats/ropes – felt good
burpees – felt like burpees…damn burpees 🙂
handstand – 40+ sec give or take
I saw Karen’s comment about the mental challenge of max hold versus a set time–couldn’t agree more!!
B1) 63 seconds
B2) 60 seconds
B3) 67 seconds
opted for downdog hold rather than handstand, very glad a did–let the kid time me and she wasn’t giving up any seconds.
frog rotations–yowzers!