Training Adventures

My personal fitness log. Advice, support, constructive criticism, motivation, and other feedback welcome!

Thursday, October 12, 2006

7 different sets of 50

Warm-up: 500m row (2:02)

WOD 061010

Rx'd:
20 inch Box jump, 50 reps
-- I used a step with 6 risers under each side.
-- 15/20/15
Rope climb, 5 ascents
-- I used the rope attachment on the lat pulldown machine set on 50# and alternated which hand was higher for each set.
-- 5x15, with each 15 usually broken into 8/7
1.5 pood Kettlebell swing, 50 reps
-- 35# dumbbell. The second set felt good.
-- 20/20/10
50 sit-ups
-- Much easier if I don't relax/release when my back touches the ground. Is that cheating?
-- 30/20
40 pound dumbbell Hang power clean, 50 reps
-- Used two 20# dumbbells. Got mixed up, started with a set of overhead presses.
-- 15 (presses)/9/8/8/10
800 meter Run
-- Started at 9.5, dropped to 8.5 after 400m, then to walking after ~600m. Felt awful.
-- Time = 4:00 or so
50 Back extensions
-- So much harder at the end of a workout than during the warm-up! Definitely felt these in my glutes/hamstrings.
-- 20/10/10/10

Total time = 35:00
The longest workout I've done in a while! I'm disappointed that I walked during the 800m run.

1 Comments:

At 5:24 PM, Blogger mie said...

i'm planning on hitting this tomorrow. it's always scary to read about it before attempting it....

 

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