Balance Gym (CFDC workout)
Handstand push-ups: Perform 1-2 reps, on the minute, for 15 minutes
Skills: 3 rounds of:
10 dips
20 box jumps (24 inch)
15 knees-to-elbows
50 double-unders
10 kettlebell swings (28kg)
Notes: Off from work, so I went to Balance in the afternoon and did this workout. I used 25# bumper plates and an Ab-mat for HSPUs and was able to complete 2 reps on minutes 1-9 and 1 rep on minutes 10-15, for a total of 24 reps over the course of 15 minutes. I liked mixing in this volume-style format instead of the usual sets of 5. I'm not progressing as quickly as I would have liked. Definitely need to find every opportunity to incorporate supplemental pressing movements (HSPUs, dips, push-ups) into just about every training session. I was actually quite pleased with my dips during the skill segment. CFDC programmed 3 sets of max reps on K-to-Es, but I decided to incorporate some other skills. My K-to-Es were solid, but I'm kipping so hard that it's brutal on my grip. Box jumps felt great in my new Inov-8s -- much more comfortable than the Chucks. Swings felt good with the 28kg bell -- I can manage reps at that weight, but something funky starts happening when I use the 32kg bell. Looking forward to some Oly drilling on Saturday and some running intervals at the track.
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