Sunday Workout

Warm up this morning was a 400 meter run followed by 3 rounds:

• 10 jumping jacks
• 10 air squats
• 10 PVC arm circles

Seems they could use a bit more imagination on the warm ups but at least I don't have to think of it. There were 2 people involved in the challenge there this morning and the other 4 of us were members. The workout this morning was a partner workout prescribed as:

• 20 calorie row
• 30 hand release push-ups
• 30 sumo deadlift high pulls (65/53)
• 30 knees to elbows
• 50 meter overhead walking lunges (45/25)
• 50 meter sprint

Hand release push-ups sound odd but they are pretty simple, have a look at this video. The sumo deadlift high pull is kind of a variation on an upright row, see this video. Knees to elbows is pretty self explanatory but here is a video just in case. We did overhead walking lunges not long ago but in case you forgot here is a video of that. The way this workout was set up you did it with a partner and one of you goes and does the first exercise while the other rests and then the second does the first exercise while the second rests then move on to the next exercise. Sounds pretty easy right? I guess it depends on which exercise and who your partner is. My partner and I completed this in something like 16:30 but I don't know for sure because there are no results on the web site. Coach Jay was there today and it seems he does not really put our results in. Kind of pisses me off a bit given the amount of cash we are spending on the membership it seems this is about the least he could do, oh well. I went second which seemed like a reasonable thing to do until we got to the end. I completed the walking lunges and had almost no time for my legs to recover before the 50 meter sprint. At least it was the end though so I push through and finished it off fast. The knees to elbows are hard as shit. It is not so much the move that is a problem as it is being able to hold on to the bar for that long. It never seems so bad with pull-ups but this move makes it tough to hold on.

Cool down was a 200 meter run and a bunch of stretching.