Frenetic Fitness

fre·net·ic /frəˈnetɪk/ done very fast and with a lot of energy, often by someone who is in a hurry.

Workout Lite

Was not a heavy workout week.
warm up :4 x 8 3 in 1’s (hang clean, front squat, push press)  1 x 45lb, 1 x 55lb, 2 x 65lb
4 rounds of:
300 rows on rowing machine
hang snatch x 10 x 45lb
300 rows
turkish get ups x 6 ea arm x 10lb kettlebell (from standing down to lying on floor and back up all while holding a weight pointed up to the ceiling regardless of body position. Try it. Not as easy as it sounds)

1 min weighted toe touches x 10lb
30 sec plank
1 min jump rope
30 sec plank
1 min wtd roman twists x 25lb ouch
30 sec plank
30 sec jump rope single leg, each leg
30 sec plank
1 min flutter kicks      and that was the warm up

6 rounds
200 meter run ( I ran 3 and did 3 x 200 rows on the rowing machine. Rowing is harder)
30 wall balls x 12lb
30 kettlebell swings x 20lb

warm up with a little core, not much
15 minutes of 10:10:15  lat pulldowns, push ups, sumo squats
45 sec run @ 8mph
10 push ups
10 lunges each leg
repeat all 4 again
3 x 30 sec @ 9mph

17 mile bike ride, flat but fast
6 mile bike ride with the small one, flat and slow but alternated Big Ring Ride with Spinning


Single Post Navigation

Tell Me What You Think

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: