Thursday, May 15
May 14, 2014Saturday, May 17
May 16, 2014
photo credit: Charles Wharton
Warm-Up
3 Rounds of
15 Jumping Jacks
15 Squats
15 V Ups
Mobility
90 Seconds death Stretch/side (:45/:45 Quad/Hip Flexor emphasis)
Workout
Complete 3 Rounds, working on a 3 minute clock, of
300 M Row / Max Lateral Box Step/Jump Overs (24/20) in time remaining
Rest 3 Minutes
60 Double Unders / Max Med Ball Sit-Ups in time remaining
Rest 3 Minutes
– Lateral Step Overs = Both feet touch the floor on each side
– Scale Double Unders to 130 single skips
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Breaking a week-long comment drought! Back from one trip, heading out on another Sunday and this workout was exactly what I needed. This is the second time I’ve come back to a DU workout and first time picking up the rope destroyed my average – hit 59 on the first set of 60! Other sets were more in the 10-20 range which is still greatly improved over the past couple months (for the open workout I was getting 3-5 mostly). This backfired a bit with more time for the sit-ups which became a struggle entirely in the forearms – holding the rope then throwing the ball was a surprising problem.
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The rowing was just the right distance to continue my focus on efficiency that I’ve mentioned on previous workouts but also to push the speed a little. I was aiming for about a 1:40 pace and ended up at that or close to for all three rounds without completely blowing myself out for the step overs (jumping sideways didn’t work very well).
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Still recovering from a cold picked up last week that added an unnecessary challenge with breathing but by the end of the evening, was feeling pretty good. Hopefully another couple workouts like this and I will be cured because that’s how it works!