This workout is similar to this one with some modifications.
Warm up:
3 rounds (3 reps each)
Reverse Push Up
Dive bomber
Deep side lunges
Overhead squats (with 10lbs metal bar)
Workout:
15-10-5 of each:
Reverse Push Up
Push Up
SB Front Squat (25lbs sandbag)
I didn't time my warm up this time, however, I finished the workout in 5:44 (old time was 10:40)!!
Holy Sh!t, is this for real??! Granted I didn't use the exact same weight as last time (a pair of 15lbs dumbbells), but still it's one DAMN improvement!
Showing posts with label over head squats. Show all posts
Showing posts with label over head squats. Show all posts
Friday, March 16, 2012
Sunday, October 16, 2011
Modified CrossFit Workout: Squats, Reverse Push Ups, Push Ups
My abs and upper body were a bit sore from yesterday's workout and after today's workout, I think I totally killed them all. I decided to mix up my workout a bit by looking into CrossFit style workouts. Of course I don't have any access to 100lbs barbell and even though I do, I doubt I could even lift that sucker up.
Two new moves that totally burned me today were the Over Head Squats (OHS) and Weighted Front Squats.
Initially I tried to hold my 20lbs backpack for OHS but it was a bad idea. I wasn't trained to do it yet although I could do perfectly fine with just my own bodyweight. So Iswapped it out chickened out and grabbed one 15 lbs dumbbell instead and did something like the video below. Yeah...I'm such a weakling.
Front squats aren't too bad although I felt the burn more on my arms holding 15 lbs dumbbell as I tried not to rest the dumbbells on my shoulders.
Before I started off with the actual warm up, I practiced more on my double unders and was pretty happy now I could do single-double-single-double rhythm unbroken for at least 10 DUs.
Modified CrossFit workout (from Fit Daffy's Workout Log)
Warm up:
10 reps of each:
Reverse Push Ups
Dive bomber push ups
Deep side lunges
Squats with 20 lbs backpack Overhead Squats (holding 15 lbs dumbbell)
Finished: 5:26
Workout: (front squats, reverse push ups, push ups)
15 front squats (holding a pair of 15 lbs dumbbells)
15 reverse push ups
15 push ups
10 front squats
10 reverse push ups
10 push ups
5 front squats
5 reverse push ups
5 push ups
Finished: 10:40
Total workout time: 16:06
Extras:
12 Pistols (each leg)
5 Burpees
Phew, I was sweating a lot in the end and today's workout was totally strength training which I like! I need to look into something like this more.
Two new moves that totally burned me today were the Over Head Squats (OHS) and Weighted Front Squats.
Initially I tried to hold my 20lbs backpack for OHS but it was a bad idea. I wasn't trained to do it yet although I could do perfectly fine with just my own bodyweight. So I
Front squats aren't too bad although I felt the burn more on my arms holding 15 lbs dumbbell as I tried not to rest the dumbbells on my shoulders.
Before I started off with the actual warm up, I practiced more on my double unders and was pretty happy now I could do single-double-single-double rhythm unbroken for at least 10 DUs.
Modified CrossFit workout (from Fit Daffy's Workout Log)
Warm up:
10 reps of each:
Reverse Push Ups
Dive bomber push ups
Deep side lunges
Finished: 5:26
Workout: (front squats, reverse push ups, push ups)
15 front squats (holding a pair of 15 lbs dumbbells)
15 reverse push ups
15 push ups
10 front squats
10 reverse push ups
10 push ups
5 front squats
5 reverse push ups
5 push ups
Finished: 10:40
Total workout time: 16:06
Extras:
12 Pistols (each leg)
5 Burpees
Phew, I was sweating a lot in the end and today's workout was totally strength training which I like! I need to look into something like this more.
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