Last night I finished building a Bluetooth speaker for the garage gym. I can’t wait for my next workout to use it. It to the gym at noon.
Warm-up – 3 Sets
- 5 Scap Pull-ups
- 5 Bar Taps
- 10 Supinated Pendlay Rows (95#)
- 20 Lateral Bar Hops
Some light movement prep for the workout.
Conditioning
I made this one up several months ago and finally got to it. The idea was to make a herder version of “Cindy” without adding a weight vest or weighted movements; keep everything bodyweight.
“Cindy on Roids” – 20:00 AMRAP
- 5 Bar Muscle-ups
- 10 Handstand Push-ups
- 15 Squat Box Jumps (20″)
I wore my grips without the fingers through so I could rotate them around for the HSPU. Went 3-2 on the bar every time except round 2 where I was slipping and thought I might fly off the bar so I had to go 3-1-1. Did the first round of HSPU unbroken and then 5-5 every other round. The squat box jumps are just slow and taxing. I did jump them all today. Glad I decided to set prescribe a lower box height. Made it through 6+20.
For someone who can keep the bar gymnastics work unbroken, I think 10+ is doable.
Midline
2 Rounds of 45s/15s
- Leg raises
- Sit-ups
- Bicycles
- Flutter kicks
- Plank
Brandi came up with this to help with her police academy prep. 45 seconds is a long time for bicycles and flutter kicks. My reps were 20-23-66-100 and 22-22-65-100 and unbroken on the planks. I counted each side as a rep for the bicycles and flutters.
Active Life – Back Max
3 Rounds
- 20m Spiderman Crawl
- 20s/20s Side Plank
- 20m Crab Walk
- 20s Table Top Hold
- 20m Samson Walking Lunge
- 20s/20s Pigeon Pose on Box
That Pigeon stretch really pulls on my hips.
Happy New Year!
