Fitness Tuesday/ posted in: Fitness
I was psychic this morning. Twice. I put on a part of capri-length sweats and wondered if I should shave better. There is one exercise we do where a partner holds your calves. Then I wondered if I should check the workout but realized if I did then I probably wouldn’t go.
I was right on both counts.
We warmed up with 15 reps then 12 reps then 9 reps of wall balls with a 10 lb ball, jumping lunges, and pikes. After some stretching we did squat snatches – bar from floor to overhead. We did light weight 5 reps every minute on the minute for 7 minutes. I did 50 lbs.
We skipped the glute hamstring raises that require leg shaving.
The workout was 6 rounds (yeah, right) of:
- 400 m run
- 25 burpees
There was a 20 minute time limit or I’d still be there. I got through 3 whole rounds and the 4th run.
We started with Good Mornings. You have a bar on your shoulders behind your head and bend forward at the waist. It is like the beginning of a forward bend in Sun Salutations in yoga. I like these because I can do them well. We did 6 sets of 6 alternated with glute-hamstring raises. A partner holds your legs when you kneel. Then you lean forward as far as you can and then fall down to the ground. Push back up and then control the motion back to kneeling. It is much harder than it sounds.
The workout was:
- 30 wall balls with a 14 lb ball – squat and then stand up and throw the ball up to a mark on the wall 9 feet up
- 30 cleans – bar floor to chin. I did 55 lbs.
- 30 wall balls
- 20 cleans – I did 70 lbs.
- 30 wall balls
- 10 cleans – I did 80 lbs.
There was a 15 minute limit. I got through 7 of the last set of cleans. It was rough. The weights were low for me but by the time I got to 80 lbs I was beat.
After this we did an 800 m row. I did it in 4:24.