Humility, thy name is change August 20, 2008
Posted by hardly Bar, Kettlebell, Pullups, Pushups, Row, Sit-ups, Tabata
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One of the key aspects of functional fitness lies in changing up the workout. Today, we did a couple of things that were twists on the usual, and the outcome is a hard workout. Constant shifts keep the body and the mind off-balance, and yield growth.
Warmup:
- 500 M Row
- 50 Push-ups
Workout:
- Kettlebell Swings, 20 ea:
- 20 kg - high
- 28 kg - low
- 24 kg - high
- 32 - low
- …and then go back down
- Kettlebell Squats, 10 ea:
- 24 kg
- 28 kg
- 32kg
- 30 “Eat the Apple”w/16 lbs slam ball (knee-ups, with a slam ball between your legs)
- 300 M row for distance, keep strokes per minute to 15 exactly: 765
- Big Tabata (20 seconds on/10 off, 8 rounds per movement, no rest between movements for total reps):
- Sit-ups
- Push-ups
- Bodyweight Squats
- Pull-ups
- 320 reps
- 10 Overhead Squats @ 45 lbs
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