CF Warmup x 3
For time, 21-15-9 reps of..
KB/DB Swings - 35 to 55 lbs.
Thrusters - pair of 25lb DBs
Somersaults
Yes, I really wrote somersaults. Come to a standing position after each rep. If you have not gone upside down much lately, drop to 10 somersaults per round. We'll be building an interesting progression with these. This workout is hard and fast.
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Tuesday, October 23, 2007
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Well. I couldn't quite do the 21-15-9 on somersaults. The carpet in my gym is pretty thin, so I'm basically doing them on covered concrete; it was absolutely killing my shoulders and back on the rollover no matter how much I tried to kick hard and tuck. So I did 10-5-5 for those. Let's do this again after I get a mat.
21 DB swings, 35 lb.
21 Thrusters, 25-lb. DBs
10 Somersaults
15 DB swings
15 Thrusters
5 Somersaults
9 Swings
9 Thrusters
5 Somersaults
10:33
To try and make up for the somersaults, I finished with five minutes of handstand kick-up work, basically until my arms and shoulders were jell-o. Still not prepared to kick myself all the way up, but getting there.
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