24kg american kb swing
strict L pull-up
1-10 up ladder
(1 swing, 1 pull-up...2 swings, 2 pull-ups etc)
Workout 2:
ghd kb press 16kg, 25 reps each arm
ghd kb row 16kg, 25 reps each arm
russian kb swing 24kg, 25 reps
3 rounds w/ 3min rest in between
Post kb weight used and time from Workout 1 for score.
Welcome back to the ROTC group. They brought in fresh meat with John, Julie and Shannon aka G-Unit. The girls attacked 'Cindy' w/ jumping pull ups and modified push ups and finished with 15 & 11 rounds respectively.
Both workouts demand core tension in order to sustain rigid form throughout each rep. If your body is not in the shape of an L, then they aren't L-pullups (bent knees are a scaled modification); if you are not horizontal with the floor on the GHD, you must either scale the load i.e. lighter weight or not have any weight at all and work core strength. As we always say...if you can do one rep with proper form and technique, then you can do an infinite amount. Of course, for some this will take forever but this is the price of doing things RX'd. We are all climbing this mountain of power/strength/cardio performance but it will take much longer if we neglect full range of motion and proper form. Your 'time' or 'score' at this point has little value...you must work on basics/fundamentals and the essence of the movement.
ReplyDeletesteve - 24kg/12:18
kibbee - 24kg/9:01
meghan - 16kg/12:48
jv - 24kg/8:15
andy d - 24kg/14:04
todd g - 24kg/11:20
caleb - 24kg/9:05
matt n - 24kg/13:32
zach - 24kg/7:20
jason (cf hardcore) - 24kg/7:21
lesko - 24kg/5:57
russ - 24kg/9:21
there were many others that did the workouts and finished...good job for sweating it out and putting up the good fight. however, only the names of those that posted load/times will be posted.
ReplyDelete