Tag: Plank Pike

Walked 18 yesterday because the course had an outing today. It got pretty sticky out there. Late workout today since B had a meeting.

Warm-up

2 Sets

• 4 Openers (20s hold)
• 10 Wall Slides
• 10 Reverse Pattern on ball (5s hold)

Conditioning

• 3 Sets
  • Partner A: BikeErg (4,791m)
  • Partner B:
    • 20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
    • 15 Perfect Push-ups
    • 20 Seated Piked Feet Claps
• 3 Sets
  • Partner A: Row (2,138m)
  • Partner B:
    • 20 alt Thrusters (15/10# DBs)
    • 16 Combo Laterals (front + side, 8/5#)
    • 20 Plank Jacks
• 2 Sets
  • Partner A: BikeErg (3,051m)
  • Partner B:
    • 8/8 Slider Hamstring Curls (one leg raised)
    • 10 Inverted Bar Rows
    • 16 Plank Pike

Since it was already pretty late we didn’t do a third set on the final piece. Took us 33:24 to get through and it was a sweaty one. The single leg RDLs were bothering my back in warm-up, so I just did regular with the kettlebell. After the first set of thrusters I grabbed a medicine ball to squat down to, which helps to limit my depth and save my back.