Wednesday, June 24, 2015

NerdStrong Gym - The Birth Date Workout

Today is CON day with coach Blair. Yesterday was his birthday so today he built a workout around his birth date 6/23/1980.

6 Rounds
2 Laps around the parking lot 500 meters
3 Turkish Getups
1 Barbell Complex
9 Burpees
8 Dragon Levers
0 Strict Bar Muscle Ups

So after the warmed up we did 2 laps around the parking lot and came back and did a new workout called Turkish Getups.. there is no way I'm going to be able to accurately explain what these are but once we were shown it wasn't to bad. It required lying on the floor and holding a weight above you. You had to get up without dropping or bending your arm once up on your knees you then had to proceed to get back down to the ground, again not moving your arm/weight.

After those we did 1 barbell complex which consisted of a press clean, then front squat, then push press and another front squat. We then did the 9 burpees and finally the 8 dragon levers, which is when you lie on your back and hold onto a pole and then bring your toes up and touch the pole with them. Luckily we only had to do 0 strict bar muscle ups as they sounded horrible.

We did this circuit six times in a row. The first four were good but the fifth and especially the sixth were tough but I'm happy to say that I finished it all within the allotted time. Thanks coach Blair for another killer workout.

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