A. Front Levers
Beginners: 10 sec scapular retraction, working towards elevating the chest x 4 sets; rest 1 min
Intermediate: 10 sec tuck lever with elbows pushed against knees for stability x 4 sets; rest 1 min
Advanced: 10 sec lever, no elbows, working on extending knees out beyond the bar x 4 sets; rest 1 min
B. See June 18th
Deadlifts x 9 165/225 lbs
box jumps x 9 20/24"
burpees x 9
rest 4 min
5 sets
In your warm up do 5 bridges.
I remember this one. While the reps are not high this one is quick and painful. Can't wait!
ReplyDelete36-42-36-42-42 I forgot to do the bridges.
ReplyDelete1:17, 0:56, 1:07, 1:14, 1:09
ReplyDelete1st one I grabbed the bar and it was wobbly. Paused to look at it, convinced it was heavier on one side. I just grabbed it off centre. On the forth round i ripped open my shin and bled everywhere. It was a gusher. Bandaged up and finished round five. Faster than in June but still not happy. They should all be sub 1:00
Wearing socks next time. Sorry about leaving all that DNA everywhere.
I totally forgot to add the bridges into the warm up... whoops... sorry all... Great work - Renise-lovely deadlift form and yay on the box jumps, nice work. Kurt, fluids, replenish, and also way to keep the bar tight to the body!! lol
ReplyDeleteJane