I did a kettlebell workout yesterday. At the start of the minute I did a suicide run, followed by 5 pushups, 5 goblet squats with a 50 lb kettle bell, and then as many kettle bell swings as possible in the remaining time on the minute. Then rested, and repeated. I counted just my kettlebell swings to measure pace, and managed 111 over 10 rounds.
I swear I’m gonna to do one of the challenges today!
[quote]jbpick86 wrote:
[quote]usmccds423 wrote:
[quote]jbpick86 wrote:
Also, next weeks will involve a 50 lb sandbag. They are super easy to make for at home purposes. Run the Home Depot and by a 50lb bag of all purpose gravel. Place it inside a heavy duty contractors trash bag. Fold and wrap the bag around it, duct taping some as you go, before you get it completely wrapped. Then just duct tape the hell out of the bag. 50 lb sandbag for less than 10 bucks and it is actually pretty durable. [/quote]
What happened to this one? I’ve got a 40lb and 70lbs sandbag ready to go![/quote]
Oh, damn I forgot about that one. Alright.
Sandbag Shoulder and Squat x50
Start with the bag in front of you → clean it to your shoulder-> execute full squat-> Unshoulder bag and place it on the ground-> Repeat alternating shoulders
Touch’N’Go reps are allowed, each squat is 1 rep.
[/quote]
Shit, we’ll I did it wrong…
Oh well it still had me breathing hard.
50x40lbs Sand Bag Press: - YouTube
I’ll have to redo the right way.
[quote]jbpick86 wrote:
First one will be pretty no frills:
10 clapping pushups/ 40 yd shuttle- AMRAP in 10mins
[/quote]
Uhhh finally did this one yesterday and got 7. Lungs did not appreciate.
Last night did a workout my girlfriend prescribed as one of her crossfit comp prep workouts. With a 60 lb kettlebell, I did 25 overhead kettlebell swings, and 25 chest to deck burpees, three rounds for time. Took 9:46, and felt like hell! Glad I did it.
[quote]usmccds423 wrote:
[quote]jbpick86 wrote:
First one will be pretty no frills:
10 clapping pushups/ 40 yd shuttle- AMRAP in 10mins
[/quote]
Uhhh finally did this one yesterday and got 7. Lungs did not appreciate. [/quote]
Ha did you ever have one of those nonstop trips to the ground in the later sets?
[quote]jbpick86 wrote:
[quote]usmccds423 wrote:
[quote]jbpick86 wrote:
First one will be pretty no frills:
10 clapping pushups/ 40 yd shuttle- AMRAP in 10mins
[/quote]
Uhhh finally did this one yesterday and got 7. Lungs did not appreciate. [/quote]
Ha did you ever have one of those nonstop trips to the ground in the later sets?[/quote]
Lol… yup.
I tell you what, I’m not sure why, but my abs and lats are pretty sore. I can’t believe the clap push-ups did it, but I didn’t do anything else…
[quote]usmccds423 wrote:
I tell you what, I’m not sure why, but my abs and lats are pretty sore. I can’t believe the clap push-ups did it, but I didn’t do anything else…[/quote]
I had a very significant rear delt/lat/upper back pump also. My guess is it was from the deceleration after the clap. Dunno though.
[quote]jbpick86 wrote:
[quote]usmccds423 wrote:
I tell you what, I’m not sure why, but my abs and lats are pretty sore. I can’t believe the clap push-ups did it, but I didn’t do anything else…[/quote]
I had a very significant rear delt/lat/upper back pump also. My guess is it was from the deceleration after the clap. Dunno though. [/quote]
Ya I was thinking that or the extra force to propel off the ground. Not sure though.
New challenge. 100 pullups then 100 pushups then 100 situps then 100 squats. Did it the other morning in 16:48, harder than I thought it would be.
[quote]usmccds423 wrote:
[quote]jbpick86 wrote:
[quote]usmccds423 wrote:
I tell you what, I’m not sure why, but my abs and lats are pretty sore. I can’t believe the clap push-ups did it, but I didn’t do anything else…[/quote]
I had a very significant rear delt/lat/upper back pump also. My guess is it was from the deceleration after the clap. Dunno though. [/quote]
Ya I was thinking that or the extra force to propel off the ground. Not sure though. [/quote]
I’m thinking lats acting as an internal rotator when you protract your shoulder blades forcefully to finish the explosive push.
[quote]Ecchastang wrote:
New challenge. 100 pullups then 100 pushups then 100 situps then 100 squats. Did it the other morning in 16:48, harder than I thought it would be. [/quote]
strict pull ups?
New challenge:
Max reps BW bench press IMMEDIATELY followed by max reps legit pull ups IMMEDIATELY followed by max reps dips.
Add all the reps together to get your score.
[quote]flipcollar wrote:
[quote]Ecchastang wrote:
New challenge. 100 pullups then 100 pushups then 100 situps then 100 squats. Did it the other morning in 16:48, harder than I thought it would be. [/quote]
strict pull ups?[/quote]
Yes, but break it down into as many sets as it takes. I am strong on pullups, so that part took me 5 minutes and 15 seconds.
[quote]gregron wrote:
New challenge:
Max reps BW bench press IMMEDIATELY followed by max reps legit pull ups IMMEDIATELY followed by max reps dips.
Add all the reps together to get your score.[/quote]
I like it!
[quote]gregron wrote:
New challenge:
Max reps BW bench press IMMEDIATELY followed by max reps legit pull ups IMMEDIATELY followed by max reps dips.
Add all the reps together to get your score.[/quote]
Tried this over my lunch break, been out of pocket a while taking care of my wife and baby.
26-9-22 for a score of 57
[quote]jbpick86 wrote:
[quote]gregron wrote:
New challenge:
Max reps BW bench press IMMEDIATELY followed by max reps legit pull ups IMMEDIATELY followed by max reps dips.
Add all the reps together to get your score.[/quote]
Tried this over my lunch break, been out of pocket a while taking care of my wife and baby.
26-9-22 for a score of 57[/quote]
Nice! Solid #'s dude
[quote]gregron wrote:
[quote]jbpick86 wrote:
[quote]gregron wrote:
New challenge:
Max reps BW bench press IMMEDIATELY followed by max reps legit pull ups IMMEDIATELY followed by max reps dips.
Add all the reps together to get your score.[/quote]
Tried this over my lunch break, been out of pocket a while taking care of my wife and baby.
26-9-22 for a score of 57[/quote]
Nice! Solid #'s dude[/quote]
Ya, good score! I’ll give this a shot on my bench day at the end of the week.
Lol, at what my score will be though…