Friday, April 8, 2016
NerdStrong Gym - This Past Week
Saturday's CON class started with a Slo-Push Up Challenge. We started with a 6 second push up, so that's 3 seconds down and 3 seconds back up. Not to bad so they up'd the time to a 10 second push up, 5 up and 5 down. Now we're talking.. they increased the time to 20 seconds, that's 10 seconds down and 10 seconds up. Now you're feeling the strain to hold yourself up while you slowly lower yourself down. The final one was a 30 second Push up, 15 down and 15 up.. it was tough but I'm fairly proficient in my push ups so this challenge wasn't horrible.
We then did a scaled down version of this months boss monster, it was called Chip'Thulu "third form" it was a 15 minute AMRAP, we started with 10x Slamball Wallball, 10x Kettlebell Swing, 10x Dumbbell Push Press, 10x Armless Sit ups and then 10x Hi-Pull. But we increased 5 reps with every round. So after 10 of everything we did 15, then 20 and so on. It was a tough workout.
Tuesday's DEX workout was all about Planking. Five rounds and a Finisher. We started with 3 rounds of :15 Plank, :15 Plank (R Knee), :15 Plank (L Knee), :15 Plank, :30 Pike Stretch and then :30 Rest.
The next round was :60 seconds Work, :30 seconds Rest of Wall Angels and Jumping Jacks. The third round was :15 Plank, :15 Wide Leg Plank, :15 Plank, :15 Wide Leg Plank, :15 Child Pose and then :30 Rest. Fourth round was :60 seconds Work, :30 seconds Rest of Butt Kickers and Flutter Kicks. The final round was :15 Plank, :15 Bird Dog (R Arm, L Leg), :15 Bird Dog (L Arm, R Leg), :15 Plank, :30 Knee Hug to Chest and :30 Rest. And after all that we did a TABATA of :20 work, :10 rest of High Knees and Squat Holds. This was a pretty rough workout.. definitely a good DEX day.
Thursday's STG day started with a pretty crazy warm up of 2 rounds of 230 meter Run, 10x Kettlebell Swings, 10x Air Squats, 10x Push up and when you were done you did 50x Sit Ups. We then did 5 rounds of 8x (each side) Pinch Grip Plate Curls, this was extremely touch depending on the weight and the type of weight. Though it was tough I enjoyed this workout as it's a part of our body that we don't workout often. We then did a 12 minute AMRAP of Thrusters, Knee to Elbow and Suicide Run. We started with x2 Thrusters and x4 Knee to Elbow but each round we increased Thrusters by 2 and Knee to Elbows by 4.. luckily the run said at 1. It was an exhausting finisher.
Overall this was a good workout week. I got to learn some new moves while doing old favorites. I continue to love my time at NerdStrong Gym.