Friday, April 8, 2016

NerdStrong Gym - This Past Week

I got my full five days of workouts in this week. Saturday CON, Sunday TEAM, Tuesday DEX, Wednesday CON and Thursday STG.

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.

For Sunday's TEAM workout we once again took one Boomer's Burden. After alot of stretching we did the first portion of the workout which was an 8 minute Ladder, all of these movement were with a sandbag, we did Sprawls, Deadlifts, Cleans, Front Squats and Overhead Press. We then rested a few minutes before doing another 8 minute AMRAP, this time we did a 140 Meter Run, 10x Toes to Bar, 10x Wallballs and 10x Kettlebell Swings. We rested once again before doing our final 8 minute AMRAP, this one was 20x Scissor Kicks, 20x Kettlebell Glute Bridges, 20x Sit Ups and finally 50x Jumping Jacks. Overall this was a good workout.. lots of various movements.

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.

Wednesday's CON day was my least favorite activity.. Rowing. We had to do 3 rounds of a 500 Meter Row. When we weren't rowing we were doing Max Holds for Wall Sits, Plank and Hang. We then moved on to 5 rounds of 20x Box Dips, 10x Pull Ups or Chin Ups or Lat Rows and then 20 meter Walking Lunge with a Mace. Rowing is tough and I feel like since I'm short it take twice the effort to row the same amount of distance as the majority of the class.

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.

No comments:

Post a Comment