Tuesday 20 Dec 11

CFDC

"Groundhog Day Hell"

5 minutes to complete the following:

1 plate-push suicide (half-court, full-court, half-court)
15 box jumps (24 inch)
30 Ab-mat sit-ups
Rest in remaining time, if any

10 minutes to complete the following:

1 plate-push suicide
15 box jumps
30 Ab-mat sit-ups
Overhead plate walking lunges (half-court and back)
15 kettlebell swings (24kg)
30 hand-release push-ups
Rest in remaining time, if any

15 minutes to complete the follwing:

1 plate-push suicide
15 box jumps
30 Ab-mat sit-ups
Overhead plate walking lunges
15 kettlebell swings
30 hand-release push-ups
30 kettlebell jerks (15/arm)
30 plate get-ups

Notes: This was an absolute slugfest. Plate pushes are always brutal, but they were abnormally taxing this morning. I used a 45# bumper plate on a towel and pushed it up and down the basketball court. Even after shaking out my legs for a few seconds, I only made it about half-way up the box on my first box jump -- my legs were absolutely smoked. Once I regrouped, I stuck with singles the rest of the way. I finished the first segment in 4.20. The second segment was just as bad. I used the same 45# bumper plate for the overhead walking lunges. I completed my 30th push-up just as time was expiring. That left me with no rest going into the third segment. I wasn't able to finish the entire segment. I made it to 8 kettlebell jerks per arm, but that was it -- no plate get-ups for me.

I can't really complain about my performance this morning. For one, I'm pleased with myself for waking up at 5.30 and hitting this workout before work -- it's a totally different stimulus working out at that time. I'm also pleased with my effort during the workout. Sure, it would have been nice to finish. But, the plate pushes were absolutely brutal and I did the rest of the movements as fast as I could. Definitely a great start to the day!