November 20, 2006

November 20, 2006
Dynamic warmup


"8-8 ROW AND SWING"
from Coach Rut's Fitness Conduit
Set your countdown timer for 16 minutes.

Begin rowing on the calorie display setting. At the end of 8 minutes jump immediately to dumbbell swings. Begin doing swings counting only the good reps.

At the conclusion of the 16 minutes, add the total number of calories rowed in 8 minutes to the total number of swings performed in the following 8 minutes.

Male athletes = 55lb dumbbell
Female athletes = 35lb dumbbell

Sub:
Plank burpess for row (home workout)
53# kb swings for 55 lb db swing - all swings to overhead

96 plank burpees + 102 swings = 198 score

Notes:
Burpees - tried regular burpees for the first 24 but it was too slow and unable to keep a steady pace with the pushup slowing me down so i dropped it down to plank burpees in order to keep 12 burpees/min
Swing - Haven't done to overhead in a while, my form is a bit off, back started fatiguing after the 5th set.

November 20, 2006 Continued
15 minutes self myofascial release