For time (with specific attention to terrific form):
50 situps
400 m run
50 sideups R
50 sideups L
400 m run
50 superman back ext.
50 med ball v-twists 8/10 (R+L=1)
400 m run
50 tick tocks R 25/35
50 tick tocks L 25/35
400 m run
50 stability rev back ext
50 stab crunches
400 m run
50 swipers 15/20 (R+L=1)
Post time to comments.
Workout Notes:
Terrific form = Do your best interpretations of these movements.
Hips tap the ground on every sideup. Lift hips up as high as they'll go every time. Big movement.
Tic tocks are only effective at full ROM. Go as far as you can on each side. Put your opposite arm overhead to get a good pull on those obliques. Keep your feet together.
Roll from hip to hip on swipers.
V-Twists are not just a tap or bounce with the ball. Turn your entire torso to really get a stretch and burn on those obliques.
The stability reverse back extensions are a controlled movement. It’s also a smaller movement than you might think. Keep your hands planted. Touch your toes to the ground and use your lower back to lift your legs up behind you. Don’t bounce off the ball.
Ab day is PRE-hab.
STRENGTH BIAS -
Warm-up -
800 m run
50 squats
50 mid cable rows 7/10
Workout: Perform 7 straight sets of:
5 back squats AHAP
5 lat pull-downs AHAP
Post weights used per set to comments.
Workout Notes:
Not on the clock during the workout. Just stay busy.
Staying busy should keep you HR up a smidge. It’s intended but not at the expense of the HEAVY!
Before you perform your first “work set” take 2 or 3 warm-up sets with a lighter weight of each movement.
Perform HEAVY reps at high speed without sacrificing form.
Perform the warm-ups by progressively getting faster and faster. Not to the point of poor form though.
Perfect form on those back squats! If you have a little back trouble, keep the movement a little shallow today. We have a VERY long time to get lower and lower. It’ll come. Don’t force it today.
Weight lifting is boring. You tend to do nearly the same thing week in and week out. I promise to change things up in a couple of months. For now, enjoy these heavy Thursdays.
These are best done in straight sets.
Musings …