7 27 Workout July 27, 2007
Posted by hardly General Cardio, Strength Training, Uncategorized
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Great fun today, the trainer mixed things up on us…
Warmup:
- 2x 50 wallballs @ 18kg
- 2x 30 calarie rows (row until the machine says you’ve used up 30 cals, which for me was somewhere between 2:30 and 2:55)
- We switched out between each of these wondeful, fun activities.
Workout:
- Tabata Interval Squats - 16 (8x max you can do in 30 seconds, with 20 second rest break in between. Score is the lowest you make for any one of the 8 sessions)
- Sit ups w/45 lbs load - 60 for minimum number of sets (These were a bit different. Start from the standard sit-up position w/a bar at the extension of a chest press, and the idea is to keep the bar perpindicular to the floor. Do the max you can do without stopping, and then take a 1-minute break.) 3 sets.
- Double kettle-ball swings 12 kg - 30
- Kettle-ball snatch 16 kg -10
- Double kettle-ball snatch 12 kg - 60 for time (5:50)
I had to leave early, while the rest of the class did kettle-ball squats, though I don’t know how many, or with which loads.
Comments
You should ask your trainer to give you this workout.
We’ve done similar things in the past with this trainer. Like your workouts, variety is important in how he trains us, so we see this type of thing only every so often.
When we do our 100 workouts, it’s usually structured something like this:
1. It’s a competition to see who finishes first, because we’re in a group.
2. It will be three basic excercises/movements. Not saying it can’t be something else, just what we’ve done to date. For example:
100 sit-ups
100 push-ups
100 kettle-ball swings
3. A fun variation on this is to give this assignment to teams of two, with the add’l requirements that no one person can do less than 40% of the total, and you can help each other out. Ever helped someone do a pull-up? It’s interesting, especially after you’ve just done a bunch of body-weight squats!
I wonder what 100 turkish get-ups would be like? It’s Sunday, so I’m not going to think too hard on that ;-).
Dave