Tentative efforts lead to tentative outcomes. Therefore, give yourself fully to your endeavors. Decide to construct your character through excellent actions, and determine to pay the price for a worthy goal. The trials you encounter will introduce you to your strengths. Remain steadfast… and one day you will build something that endures, something worthy of your potential. -Epictetus

Tuesday, November 30, 2010

core essentials

strength work:
superset 4 sets of 12
db skull crusher (use 2 db lying flat on a bench)
db standing bicep curl (keep palm of hands supinated for all 12 reps)
db incline chest fly
wod:
5 rounds for time:
20 kb swings 1.5 pood-2 pood
20 ghd sit-ups
20 back extensions
20 knee to elbow
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3 comments:

  1. ham-on-it with cheeseNovember 30, 2010 at 7:23 PM

    strenght work i am going to shoot for 40 lb db
    substitions for wod without Glute-ham developer:
    1 ghd sit-up= 1 butterfly sit-up feet of soles together use a 10-25lb plate
    1 back extension= 1 good mornings with barbell 45 lb
    1 kb swings= use db comparable weight?

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  2. blood, sweat, and cheersDecember 1, 2010 at 11:23 AM

    yeah, 40 lb DB was heavy for skull crushers beyond the first set. got a late start this morning and had to be to school early so I didn't get to the core wod. I'll do it on rest day.

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  3. ham-on-it with cheeseDecember 1, 2010 at 6:36 PM

    40 lb db limiting factor for me too on skull crusher only got 8 on last superset. wod in 23:13. i did 10 kb swings with 2 pood and 10 with 1.5 pood each round. again wanted to get under 20 min but oh well. ghd sit-ups make me dizzy if i try and go all out waaah i can be such a baby.

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