Workout July 1, 2011

July 1, 2011

So how long did your cardio workout take you today? 40 minutes? Hour?

 

Try this:

Just got back from the gym..

Extensive warm up today including some KB Figure 8’s, Monster Walks, Dynamic Stretches, Swiss Ball Roll-outs, and some Shoulder Rehab exercises. Really get the body moving and get the blood flowing..

My WOD:
On the minute Thrusters
Minute 1: 1
Minute 2: 2
Minute 3: 3
Minute 4: 4
Minute 5: 5
Minute 6: 6
Minute 7: 4

So the objective is to add one more each minute and go until you can’t. I used an 85# bar for this exercise. I probably could have gotten the 3 more reps, but I called it quits instead!

Then I finished with some of Idad’s favorites: Metabolic Finishers

30 seconds Work; 30 seconds Rest
:30 KB Swings (40 pounds)
:30 rest
:30 KB Single Arm Snatch (20 pounds)
:30 rest
:30 KB Swings (40 pounds)
:30 rest
:30 KB Single Arm Snatch (20 pounds)
:30 rest
:30 KB Swings (40 pounds)
:30 rest
:30 KB Single Arm Snatch (20 pounds)
:30 rest

I did 15 swings in each 30 second period and did 8 SAS on each arm during that 30 second period.

Rested 6 minutes
:30 KB Swings (40 pounds)
:30 rest
:30 KB Single Arm Snatch (20 pounds)
:30 rest
:30 KB Swings (40 pounds)
:30 rest
:30 KB Single Arm Snatch (20 pounds)
:30 rest
:30 KB Swings (40 pounds)
:30 rest
:30 KB Single Arm Snatch (20 pounds)
:30 rest

I did 15 swings in each 30 second period and did 8 SAS on each arm during that 30 second period.

 

So that’s something like a total of 30 minutes including my warm up and one heck of a workout. No slow cardio needed…

Should have put the heart rate monitor on today..

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