Phase 1: Remove debris from on top of you, get-up, call for Mayday.
The floor falling on you disorients you. Now on your back with large amounts of debris on top of you, you need to get free. You need to push wooden trusses, and furniture off of you. There seems to be a lot but it seems as if you could push it off of you enough to make a mayday call and then continue to remove debris
4 rds:
5 Turkish Get-ups, Right side (15#, 25#, 35#)
5 Turkish Get-ups, Left side (15#, 25#, 35#)
20 pull-ups
View "Turkish Get-up" video to review proper movement and form.
Abs: 50 Sit-ups
Remember form is more important than weight. The 3 weights listed are for light, medium, and heavy. Make sure you have the form down then go up in weight! Gauge the workout for you.
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workout for sunday 10/25
ReplyDeleteincline bench press 4 sets 10 reps 135#
decline dumbbell press 4 sets 10 reps 50#
reverse grip lat pull downs 4 sets 10 reps
behind-back shrugs w/ smith machine 4sets 10 reps
lateral cable raises 3 sets 8reps 15#
barbell row 4 sets 12reps 135#
3 rounds 5 pullups
50 crunches
workout for 10/26
ReplyDeletecompleted in 19minutes
modified workout for in station exercise
4rounds:
20 wall balls
15 pullups
2rounds
15 one legged lunges or squats with one foot on bench behind
each leg twice
50 pushups with feet on bench
Did not complete...Out of station all day
ReplyDeletecompleted 10/26
ReplyDeletetime: 22:45
turkish getups with 15#
pullups - no assistance to using various levels
abs - incline bench used
added:
20 minutes stair master
tricep ext - 3 rounds 70# 10 reps
bench press - 3 rounds 135# 10 reps
bicep curls - 3 rounds 35# 10 reps each
Completed 10/27
ReplyDeleteRound 1 Round 2 Round 3 Round 4 Round 5
Turkish Get-up Rt 5@10# 5@15# 5@20# 5@15
Turkish Get-up Lt 5@10# 5@15# 5@20# 5@15#
Pull-Downs 12@110 20@100# 12@100# 10@90 18@80#
MB Crunches 25 25 25
Push-ups 10 10 10
Time to complete 22:18
I also did 15 minutes of nterval training on the treadmill after the workout.