Thursday, April 8, 2010

mon 03 may 2010

20 - 16 - 10 high row w/ kettlebell 1/4 BW
20 - 16 - 10 lay down stand ups
400 m run

3 rounds total - - first round 20 ea. high row & lay down stand ups; 2nd round 16 ea; 3rd round 10ea. 400m run remains the same all 3 rounds

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  1. i did it... forgot to start timer.
    not sure if i ran a full 400m but best guess.
    did 20 swings at end.
    all i know is that im sweaty and gorss now
    so that must be a good thing

  2. any suggestions on what to replace run with?

  3. 11:16
    26 lb. kb for high-rows
    + 5 dead hang pull-ups

  4. 16:22
    35lb kb for high rows. those numbers were for EACH arm, right? SUCKED!
    400 meter row each time.
    I repeat, SUCKED!
    I am still mentally kicking you in the shins, 3 hours later.

  5. Did 10,8,8 with 30lb KB , 400 m run ea. time
    in 8mins

    4-1min on/ 30 off on the rower
    ave watts 188

  6. This comment has been removed by the author.

  7. 15mins ish. weak form on rows. still learning. 2min jump rope vs run. moderate speed. stand ups hurting less.

  8. 16:20 using 45lb kb, doing 20-20-20, 16-16-16, 12-12-12. By the time I got to the third set, I had already forgetten it was 10 reps.

    I'm really feeling all those hanging legs raises from the previous workout.

  9. 14:58 25#kb missed this workout the week given so getting it in now so as not to miss any before this 2 month challenge is over.