A. Press – 5×5 reps. Do these sets at the same weight, and make it a challenging but not impossible weight.
B. IYT drills with band, 3×10 front and back.
C. Row 1000 m, rest 4 min.
Row 500 m, rest 2 min.
Row 250 m.
11/09/2013
by Colin | Sep 10, 2013 | Blog / Workouts | 9 comments
9 Comments
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It’s so great to be back! I’m quite sore from Monday yet (from being away from the gym for over a month) so Colin was nice enough to let me do Deadlifts instead of Push Presses this morning.
A. 4×5 145# Deadlifts
B. 3×10 Front & Back IYT Drills with resistance bands
C. 1000m row- 4:05
500m row- 1:53
250m- 0:54
D. 100 GHD Hip Extensions
I felt tired again this morning but pushed as much as I could so I feel pretty good after today’s workout.
Hope the rest of you have fun with this one today!
Running yesterday finished me for the day. My legs where so restless last night. But I am glad I came today.
A. 4×5 @ 65# But the last set I could only get three done.
B. 3×10 Front & Back IYT Drills with resistance bands
C. 1000m row- 4:26
500m row- 2. something. I can’t remember
250m- 0:59
I love it when Colin pushes us by saying, eg. try to get 250m done in under a minute. Makes me push myself harder. Thanks Colin for all your encouragement.
A) I LOVE presses (seriously), especially when I can disconnect my knees from my brain and keep myself from doing push presses. 🙂 Used 65 lbs, which felt really good.
B) IYT’s…much better with the bands than with the rings.
C) I can’t remember my times for the rowing. I really enjoy this kind of workout. Form still needs work.
Hey, to our EMS workers at CF, Happy Emergency Services Day!
A: 70# press
B: used the bands for these instead of the 5# plates. Felt good!
C:1000m=4:08
500m= 1:53
250m= 00:56
A. worked up to 50#, tried to do 55# , only managed 4 reps on my first set – ACK, so had to drop down the weight. i AM getting stronger, just seems painfully slow on these.
B. was fun – good hard fun! i need to work on my rhomboids big time!!
C. had this modified for me = 100 DU, then 4 min. rest, 50DU, then 2 min. rest, 25 DU. i can’t remember my times, but i felt good about them all except the 100 – man oh man did those seem daunting, but got it done!!
Great workout again!!!
A) 5×5 press @ 115
B) for a good time use bands and rings
C) 1000m…3:19; 500m… 1:38; 250m…0:48 followed by some intense quad cramping
125 extensions
Wow those are awesome times!!
A. #50
B. pink and purple bands
C. 1000m = 4:48
500m = 2:31
250m = 1:07
My goal was to do the 1000m in 5 mins or less so was really happy with my time for that one since I haven’t done that yet. Good work out today!
A) 3 @ 75# and then did last 2 at 78.5# – where I should have done all 5 sets. Oh well. Next time.
C) 3:57, 1:59, 0:58