10 min @ 90% aer:
15 double unders
10 toes to bar
10 goblet squat - 1.5 pd
(REST walk 5 min)
10 min @ 90% aer:
row 150 m
10 burpees
10 box jumps - 20" - step down
(REST walk 5 min)
10 min @ 90% aer:
run 100 m shuttle - 50 m over and back
10 kbs - 1.25 pd
10 hand release push ups5rnds + 20reps (Used #45 KB for goblet squats, all UB. Had some trouble with my jumprope length, not too many DU's unbroken. only first set of TTB unbroken, the rest purposely broken into 5 and 5 and trying to keep my kip. didn't always succeed)
5rnds + 20sec on AD (Subbed 30 sec AD for 150m row, really had to focus on staying engaged during box jumps and burpees. I tend to mentally check out on those movements for anything in this time range or longer)
5Rnds + run + 10KBS (#45 KB was just right to go UB, grip was sweaty and tough, PU's got slower towards the end)
Lack of carbs definitely starting to be felt today. Felt tired even before I started.
On the mental "check out":
ReplyDeleteIn these workouts it's easy to do, for anyone. When I'm in them, I try to think about each reap and focusing on making it as good as possible, by that I mean, by the numbers.
On burpees, hands to the floor, kick out, drop, kick up, jump.
On box jumps, jump into the same spot on the box, landing as high as possible(meaning almost standing upright) and stepping down into the same place each time. Then with the turnover. Finish the rep, right into the next. sounds easier than it is. But having something technical to think about keeps you from fading away mentally.
I find that switching my step down leg each rep helps me keep focused on the box jumps. Burpees are a little harder.
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