Training: Benchmark

As I develop my athletic abilities further, I like having a few fall back workouts that I can do regularly to gauge my performance.  Today’s session will likely be one of those routines, as it works most major muscle groups.

Warmup: 3 Rounds-
100 single jump rope
10 air squats
20 static press, 15# DB
5 wall squats

Grind: 3 Rounds-
3 TGUs with 35# KB, each arm
3 Ankles to bar
9 Deadlifts with 75# (40# KB plus 35# KB)

WOD: 30 seconds work, 30 seconds rest, as many reps as possible for each exercise.  Do five rounds of each exercise before moving on to the next movement.  Rest 90 seconds between movements.
40# KB swing- 17, 18, 18, 18, 18  (goal: 25 each set), rest holding KB.
40# KB squat- 15, 18, 18, 18, 18 (goal: 25 each set), rest holding KB
40# KB situp- 9, 10, 10, 10, 10 (goal: 15 each set), rest with KB on chest to restrict breathing.
Pushups, strict form- 18, 18, 15, 12, 13 (goal: 20 each set), rest in plank position.
Ankle to bar, no kipping- 7, 6, 6, 5, 6 (goal: 9 each set), rest on feet.

For a good time...

Clearly, there is work to be done and room to improve.

One thought on “Training: Benchmark

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