Basement: 30 minutes of AirDyne

Battery is dead on the electronic part so I don't know how far or how many calories burnt.

I did watch two matches from NXT Takeover: San Antonio

OPEX: New Digs!

I finally got to go to OPEX's new facility.  It's very nice.  

A. Front Squat 30x0 waves 4,3,2,4,3,2
Started at 135, ended at 215.

B. 5 sets: Row 200 meters 10 burpees 32 DU's rest 90 seconds - keep times consistent.

Consistent?  Not exactly.
2:09, 2:15, 1:59, 2:27 (shoelace came untied) 2:09. Rests were longer than Rx'd

C. 5 sets: 32 DU's 10 burpees  Ski 120 meters  (New C2 SkiERG machine.  Very cool) 

2:15, 2:20, 2:06, 2:02, 2:49 Rests were longer

Regina Boxing Club: Whupped

It's been a while since I went to the RBC, and it was readily apparent today.

I snuck in a workout on my lunch hour.    Here's what we did:


A. 7 minutes of skipping with periodic breaks to do 7xsquat thrusts or 14x mountain climbers.

I am not good at extended bouts of single skipping.  My feet muscles started to get sore. And this was just the warm-up. Ack!


B. Bag work - 4 x 3minutes
-jab
-combos
-Moving around the bag and hitting
-Tabata straight rights and left (so hard)


C. Circuit.

(We went through this twice)

30s raising weights (2x 5lb... seriously) in front  (picture a Russian KB swing, with no hips or back movement)
30s leg raises
30x holding weights in front while doing high knees -
30s 45-degree leg holds (sort of like a hollow rock, but head was reclined)

30s rest

30s raising weights at your side (flapping like a bird)
30s bicycles
30s holding weights straight out at sides, jumping jacks
30s leg holds six inches off the ground (I turned this into a hollow rock for part of it, but then my lower back started hating me)

30s rest

30s shadow boxing, holding the weights while jogging in place
30s plank dips (R)
30s two punch combos, then move
30s plank dips (L)

As noted, repeat the whole goddamn thing.  

Then, if you're Tyler, get a DQ double cheeseburger and onion rings for lunch.

Nick's Basement: Thanks Crystal!

A. Thunderstruck warm-up.

B. AMRAP - 6 minute Circuit
This was a workout from a book owned by Nick's better half,  Crystal.
-12 Sumo squats
-12 Push-ups
-12 High Knees
-12 Ab Bikes


C. 3 x 10 ab wheel rolls

D. 60 ball slams

Partners take turns doing 10 ball slams
Non-slamming partner in a hollow rock

OPEX: Those rests go by quickly

A.  5 sets:
-5 bench press, build
-rest 15s
-20 unbroken KB swings (55 lb)
-rest 2 min

I went up to 145lb on the bench.


B. 4 sets:
-5 hang power clean @ 135 lb
-rest 15s
-15 pushups
-rest 1 minute


C. 5 sets:
-10 knee raises
-rest 15s
-30 double unders
-rest 15s
-10 burpees (I did not rush on these).
-rest 1 minute

Basement with Nick: Comrade Trump!

A. Warm-up: three rounds of 1 minute of rowing.

I got aroudn 25-26 calories each time.


B. Comrade Trump:
15 min EMOM:
6 Russian Twists (using 25lb DB)
10 Russian Swings (I used the 28 kg KB)


C. ABS

-Hollow Rock

OPEX: Snatchy Snatch Snatch

A. 3 RM snatch + burpees
Clock has 10 minutes and spend the first 3 minutes going for a max 3-rep snatch.
As many burpees as possible in the remaining 7 minutes.

Snatched  145 x 3 (did 150 x 2)
76 strict burpees. 


B. 10 min capacity work

4 minutes row for calories
3 min max KB swings (55 lb, overhead)
2 min max backsquats, bodyweight (I used 195)
1 min max sit-ups

64 cal, 70 swings, 12 squats, 26 sit-ups  

B-Squad: Down with the get-ups

A. Play around with TGU with barbells for 10 minutes.

Never done TGU with barbells before.  It looks so cool if you can do it.    I threw a couple of 10 lb plates at the end and was able to do a 65-lb single with both arms.


B. 2 Rounds, resting same amount of time as work:

25 cal bike
50 double unders
25 wall ball
50 DU
25 cal bike

My rounds were 6:30 and 7:33.  


C. Three rounds of:
-15 tuck crunch
-20 sec hollow rock