We went in earlier, at 10, for a Sunday due to the holiday. I drank this sample of a women’s elite pre-workout on the drive.
Warm-up
- 3×15 Reverse Hyper (140#)
- Shoulder Stretching
- False Grip “Hang” & Stretch
- Bottom Squat Hold
Someone lowered the low rings even more so it wasn’t much of a hang with both feet easily on the ground.
Conditioning
“Barbara” – 5 Rounds
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Air Squats
- 3:00 Rest
Anything with this many bodyweight reps generally isn’t my cup of tea and Barbara is no exception. I’ve never done well with it. I did manage a 38 second PR though. Pull-ups were easy, going 2×10 every round. I did 3×10 for 3 rounds of push-ups but felt them dying so I did 10-8-6-6 the final 2 rounds. Sit-ups were fine for 2 rounds but got slow. Never stopped but it felt like each rep was taking sooo long. Actually did better than expected on the squats and got faster the last two rounds by pushing harder knowing I didn’t need to use my legs again for about 6 minutes when I finished the set.
| Date | R1 | R2 | R3 | R4 | R5 | Total |
|---|---|---|---|---|---|---|
| Sep 22, 2012 | 4:23 | 4:26 | 4:26 | 4:33 | 4:27 | 22:15 |
| Nov 16, 2014 | 3:37 | 4:12 | 4:29 | 4:59 | 5:07 | 22:24 |
| Apr 16, 2017 | 3:52 | 4:06 | 4:19 | 4:42 | 4:38 | 21:37 |
Gymnastics
10:00 EMOM
- 4 Strict HSPU
I haven’t been doing much overhead pressing since the back issues, so wanted to try and get in some reps. Went much better than I expected.
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