Sunday 5/10/2020
I wasn't able to get a hold of the barbell today, so I skipped the front squats (which would've been a squat clean into FS) and the hip thrusts.
8 sets:
5 DB Thrusters @ 55#/hand
15 sec max calories Echo Bike
rest 90 sec bw sets
(rest as needed to recovery bw sets 4/5)
5 DB Thrusters @ 55#/hand
15 sec max calories Echo Bike
rest 90 sec bw sets
(rest as needed to recovery bw sets 4/5)
I was at 6-7 cals for each set. This was a fun one. Hindsight being 20/20, and assuming I had access to the barbell and weights, I would have done the squats first
C1. single leg DB hip thrust; 8-10x2/side; rest 1 min
C2. Standing band hip abduction; 25 reps x2/side; rest as needed
C1. single leg DB hip thrust; 8-10x2/side; rest 1 min
C2. Standing band hip abduction; 25 reps x2/side; rest as needed
Finished C1 and C2, used a 55lbs db
Monday 5/11/2020
30min EMOM:
Odd: 14 Cal Row
Even: 12 Burpees (opening hips at top but no other standard)
*If you fail a minute, rest an additional 60-120 seconds and start back where you left off
Odd: 14 Cal Row
Even: 12 Burpees (opening hips at top but no other standard)
*If you fail a minute, rest an additional 60-120 seconds and start back where you left off
I finished 16/30min as prescribed, rested 2min and finished with 12 cal row and 10 burpees. I did not think I'd be able to finish the remaining 14min without resting again, and I wanted to make sure I finished the remainder without resting. I held 1400cals/hr on the row for the entire time, and finished the burpees in 30-35 seconds each minute.
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