December 30th, 2015

Warmup:
Row 300 Meters, then..
2 rounds of:
2-3 Turkish Get Ups each arm
10 Goblet Squats
5 Kettlebell Snatches/arm
5 Kettlebell Windmills/arm

3 sets @ 80% —> 90% —> 100% effort:
Row 20 Cals
20 Burpees
100 Double Unders
20 Box Jumps (step down) (24/20″)
Row 20 Cals

Rest 4 min between sets

——
Notes:
-The purpose of these sets are to show incremental effort. This means that set 2 MUST be faster than set 1, and set 3 MUST be faster than sets 1 & 2.

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14 Comments

  1. My body will thank me for the rest day tomorrow, for sure… The KB windmills were ‘interesting’ with my lats still blown up.

    80% – 8:09 (really felt like this was an honest 80%. breathing and HR were both stable and everything very controlled.
    90% – 7:57 (was definitely moving quicker this rd but, DU trips killed me so the time didn’t reflect it)
    100% – 7:02 (if I’m being honest, I pushed harder for this but in the end it felt more of a 90% effort that DUs went better on)

    Felt good to get in there and work out the sore muscles and shoulders with today’s work. Still in a learning curve with this percentage work tho.

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  2. 6:19
    5:47
    5:30

    Felt good on the rows and burpees. Tripped up a couple times unexpected on DU but last round hurt. Finding it hard to find that 90%. Feel that my 90 is a little more than it should be.

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  3. A. 5:15 4:23 4:06
    * I really wanted that sub 4 on the last one but just didn’t happen.

    Had no desire to hit this but once I got into I felt great. Really happy with how this felt!

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  4. 5:54/5:29/4:49

    I was still pretty banged up coming into this, but the KB warm up was helpful and I think I may be getting better at feeling the pace of these efforts. The rows felt smoother each round, but timing strokes feels incredibly important when using cals as our metric. I was consistent with a cal/pull but there was one instance per round where I JUST miss timed it. This was a good learning point. Burpees are feeling better, dubs done as (40/30/30) (50/50) and (UB). Box jumps not fast, but feeling consistent with rhythm. Overall good day.

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  5. 7:56
    7:14
    7:36

    I thought things were heading in the right direction, but I got so gassed from the DUs that I just couldn’t get faster that last round. These incremental efforts are extremely challenging for me.

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  6. 7:58/ 6:36 / 6:26
    Much harder to pace the cals correctly, a new challenge! DU first round were a mess. Legs started to have nothing left and all around my body is just tired. Liked the mental push today and this week!

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  7. 6:42
    6:17
    5:15

    I wasn’t feeling too hot coming in. I dogged the first round… I didn’t really know what to expect and didn’t want to blow up again like the the first time we did this. Second round I was still moving pretty slow. Didn’t really get into my groove until the third round. Not quite sure this is an accurate representation of 80%/90%/100%.

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  8. A. 6:32/6:02/5:28

    Not the best at rowing but kept a cal per pull for the most part. Burpees were slow and a struggle for me to push to be faster every round. Dubs were 60/40, 70/15/15, 80/20. Box were consistent but not really fast. Felt like I paced better each round this week though. It was a fun sweat sesh

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  9. 5:40
    5:29
    4:57

    Felt really sore but the workout was really fun. I sucked on the DU though. Although that was like a rest spot, it annoyed me that I tripped up so much.

    Need to pull a cal/stroke more, I falter every couple cals.

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  10. Wasn’t able to go on Tuesday so caught up on the snatches, jerks and “death by HSPU” for fun.
    Snatches 115-125. This time no failures at 125.
    Jerks – 125, 125, 135, 135, 145×4 these felt pretty good
    HSPU – 8+7 all unbroken. I stopped at the first broken set.

    5:55 – this felt pretty good, didn’t rush at all. got through a set of 60 DU unbroken!
    6:40 – everything was faster in this round except the DUs, which were a real struggle and I couldn’t get more than 15 unbroken
    5:40 – took a little rest before the DU this time and was able to get sets of 40 unbroken. Still tripped quite a bit, but it was much better than the second round.

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  11. 7:45
    7:18
    7:00

    I really did not pace the last incremental effort workout well at all so started off a little slower for the first round in an effort to keep cutting my time. I think I may have the world’s slowest burpees so I need to work on being more efficient with those, and I also struggled with the double unders today for some reason, which usually aren’t a problem for me. Happy that the times kept going down though!

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