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Today's #Workout
Mobility: Hip halo warm up
- 10 banded side shuffle steps e/s
- 10 banded air squats
- 10 banded glute bridges
- 10 bird dogs
Warm up: 8 min AMRAP (scaled to)
- 8 box step ups
- 10 deadbugs
- 10 ring rows
- 10 push press (empty 15 kg bar)
- 10 front squats (to 16in box)
Strength: Front squat box jump combo 4 sets E2MOM, scaled to
- 2 Front squats (30 kg) to 16 in box
- 6 box step ups
Workout: "The Ginger" 22 min AMRAP, scaled to
- 800 m erg bike
- 7 thrusters (20 kg, to 16 in box)
- 20 ring rows (which I had to do on one leg, because keeping the left one stretched hurt my hamstring, go figure )
- Finished 5 rounds + 100 m bike
Still annoyed that I cannot do more but still listening to the song of the hamstring that tells me what goes and what doesn't
Boring workout today, short on time after having to go accompany a site visit in Brussels.
20 mins (9.25km) echo bike at what should have been a chill pace (47rpm / 135W) but somehow brought my heart rate to zone 4.
Then some hamstring stretches, & 3 rounds of 15 glute bridges on heels with 2" hold at the top.
First some gymnastics, a new movement for me: handstand shoulder taps!
EMOM 10'
* Even minute: 30" max effort handstand shoulder taps against the wall
* Odd Minute: 30" static overhead hold with two dumbbells (2x8kg)
Then the #workout: "KC Packers", a team #wod
For time, teams of 2, alternating when kcals are done
3x
* Partner 1: 12/10 kcal echo bike
* Partner 2: Plank Hold (elbows)
3x
* Partner 1: 12/10 Calorie Machine
* Partner 2: Side Plank Hold (right elbow)
3x
* Partner 1: 12/10 Calorie Machine
* Partner 2: Side Plank Hold (left elbow)
We finished in 17'40".
Today's #Workout
Warm up: 2 min jump rope into 8 min AMRAP
- 10 banded good mornings
- 10 deadbugs
- 5 roll&reach
- 10 suitcase deadlift e/s (12 kg)
- 10 alt skater side jumps
Strength: 4x e2mom
- 2 deadlifts into 4 bounding jumps
- deadlift was supposed to be at 88% but kept it at 45kg because hamstring
Workout: "Louisville Colonels" for time, time cap 10 min
- 25 burpees over the rower
- 500 m row
- 25 burpees over the rower
- Finished in 7:50
Since it was 35C, I took it chill everywhere, including anything that affected the hamstring. Rowing went well at a 2:10 split tho
also, fuck it was hot in there.
Warm-up:
2' Jump Rope
AMRAP 8'
* 10 Banded Good Mornings
* 10 Deadbugs (each)
* 5 Roll and Reach
* 10 Suitcase Deadlifts (each) (16kg)
* 10 Skater Side Jumps
Then a deadlift jump combo
4 sets, each set 2'
* 2 Deadlifts (90 / 95 / 100 / 105kg)
*4 Bounding Jumps
Then we died some more in the actual #workout "Louisville Colonels"
For time
* 25 Burpees over Rower
* 500m Row Erg
* 25 Burpees over Rower
Finished in 6'42". Paced it on the rower, it really is way too hot.
#foundations class
Warm-up
2x
* 15 Banded Tricep Extensions
* 15 Banded Lat Pull Downs
* 15 Banded Face Pulls
* 1' rest
2x
* 6 Ring Rows (3 sec down)
* 6 Scap Pull-Ups
* 10 Dumbbell Bent Over Rows (2 x 15kg)
* 1' rest
2x
* 6/6 Single Arm Dumbbell Rows (15/17kg)
* 3 Australian Pull-Ups
* 3 Negative Pull-Ups
* 1' rest
The #workout was a focus class to work on pull-ups
EMOM 24'
* 8 Australian Pull-Ups
* 8/8 Single Arm Dumbbell Rows (22.5kg)
* 10 challenging Ring Rows
* 30" Active Hang
* 30" Dumbbell Pinch Grip (2 times with 9kg, but it was too heavy, so the last two was with 8kg)
* 1' Rest
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