3 rounds:
Row 50 strokes (500m?)
21 x 24kg dbell swings
12 pull-ups
16:38 Splits; 04:45, 5:30, 6:23
Rowing took about 2 minutes, which was about my 400m time, so it's a good approximation. I counted strokes as per Kempie's suggestion using data provided by TP (thanks guys) to guesstimate how many strokes it would take me to cover 500m.
D.bell swings were harder than usual and I struggled to get much hip into it. I tweaked my back the other day dismounting from piked HSPUs and I toyed with dropping the d.bell weight. I think something's a bit wrong there still, so maybe I should have.
Pull-ups were the usual. No improvement.
Overall I'm pleased with it. First time with 12 rep pull-ups
50 frog ab-mat situps.
A few sun salutes to stretch and a little handstand practise. I tried to get into the bent knee/further away from the wall handstand position GD says is better for HSPUs, but decided that when you're shaking from a workout is not a good time to be upside down and trying new things.
Row 50 strokes (500m?)
21 x 24kg dbell swings
12 pull-ups
16:38 Splits; 04:45, 5:30, 6:23
Rowing took about 2 minutes, which was about my 400m time, so it's a good approximation. I counted strokes as per Kempie's suggestion using data provided by TP (thanks guys) to guesstimate how many strokes it would take me to cover 500m.
D.bell swings were harder than usual and I struggled to get much hip into it. I tweaked my back the other day dismounting from piked HSPUs and I toyed with dropping the d.bell weight. I think something's a bit wrong there still, so maybe I should have.
Pull-ups were the usual. No improvement.
Overall I'm pleased with it. First time with 12 rep pull-ups
50 frog ab-mat situps.
A few sun salutes to stretch and a little handstand practise. I tried to get into the bent knee/further away from the wall handstand position GD says is better for HSPUs, but decided that when you're shaking from a workout is not a good time to be upside down and trying new things.
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2 comments:
No problem with the help Mate. Wouldn't want you rowing less than ya' needed . . :-)
You're all heart. :-)
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