warmup: 3-5 reps of all of the following exercises
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mid-air rows: 12, 12, 10, 10
mid-air decline pushups: 12, 12, 10, 10
eagle loop pullups: 9, 7, 6, 6
ring dips: 9, 7, 5, 5
assisted pistol squats: 12/12, 12/12, 10/10, 10/10
L-sit: 13 sec., 13 sec., 13 sec. 15 sec.
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A very good workout. It was exhausting, but much more gratifying by pyramiding down, rather than up, as I'd done in previous ring workouts.
Friday, 5 September 2014
warmup: 10 reps of all the following exercises with a 10 lb. sledge
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16 lb. sagittal sledge hits: 15, 12, 10
16 lb. frontal sledge hits: 15, 12, 10
16 lb. low lateral sledge hits: 8/7, 8/7; 7/5, 7/5; 5/5, 5/5
box jumps: 12, 12, 12
21 lb. medicine ball thrusters: 12, 12, 20
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Good workout! I felt a bit groggy before starting it, and never exactly felt "amped" during it, but once I got warmed and got into a rhythm, I felt more energized. This workout not only technically had more reps (by 1) than last time, but was also more intense, since I rested only about 30 seconds between every exercise and set.
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