Even slower than the first time, but I’d upped my weights
- Note to self: repeat this WO doing maybe 3 rounds each superset & MAY also cutting down the HIIT a little too, 3x each move for a 7½min cardio repeat. I only say that b/c I just watched a video on the evils of too much pure cardio.
Doesn’t happen all that often, but when I do repeat a WO, I’m always grateful for my note taking habits. First time was – July 16, 2017 – I’d titled my post with an “OMFG”, lol. It was pre sandbag… I didn’t use bands at all the first time either. But I could see during the 3rd superset that I’d need over 2 hours to finish, and honestly I didn’t think I need it today.
Superset Legs #4 and Tabata HIIT
HIIT Tabata 1: 20:10 4x each move = 10min set +8lb vest
1. (1-4) 2 Switch foot mtn climber 2 front kicks
2.(5-8) Sumo squat pulses 20 Was gonna raise this by 15, to 35lbs, but hells no!
3.(9-12) Curtsy Lunge hops on floor, alt in 1st round. 2nd rnd curtsied to one side only but I alternated legs
4.(13-16) Elevated Bulg clap under SL push-ups Alt all rounds
5.(17-20) Bunny hops fwd and back
Superset 1: 4x √, √, √, √
1. Lateral step up and curtsy Lunge 12/ leg 1st rnd – 40lbs, 2nd rnd dropped back to 30s +8lb vest (only 2lbs lighter but easier on the grip strength) b/c I didn’t know if I’d finish even ½ this WO. Did this move w/ two 15s & no vest all the way thru, last time.
2. Sumo squat leg lift 12 (2=1) BL sand bag. 1st round did alt legs but 2nd rnd did all on one side – better for speed & balance so kept that the last 2 rounds.
(@ 39min! LOL. I’m not committed to finishing @ this point.)
Superset 2: 4x √, √, √,
1. Rev Lunge to front kick 12/leg 1st rnd – BL sandbag, too heavy! Had 2 touch foot bet ea rev lunge & kick too. 2nd rnd dropped to 40s, SO MUCH EASIER to balance, holding weights down by sides. Didn’t have 2 touch down & moved faster. But rnds 3&4 dropped further to two 15s & 8lb vest. This WO could take me 3 hours if I did the whole thing today. I think I’m not eating enough lately.
2. Banded Good mornings 12 1st rnd – 30lbs & ppl band. 2nd rnd used BL sandbag & ppl band. Switched it up.
REPEAT HIIT (Time here 1:27) Was HIGH on endorphins & dancing in the rests bet the bunny hops.
Superset 3: 4x √, √, √,
1. Split Lunge 12/leg BL sandbag I did these pulses. Hadn’t re-previewed & didn’t f-ing care by the time I got to this superset, lol.
2. DL squat 12 40lbs & ppl band
Time 1:41 here. I just stopped, put away weights & stretched minimally.
Superset 4: 4x
1. 12 kneeling thrusts She does BL sandbag & ya it’s like an ustrasana thrust, from sitting on calves.
2. rocket step ups 12/leg