TPG Elite Group Training #1 Partnered with 52 year old Robyn today (who is fit as heck for 52!! Elite!!) for the TPG volume rep challenge. We placed 3rd team! Woo!! (We were definitely the biggest age gap team so I think we get bonus points for that) ;)
w/o: "Shit End of the Stick" - two of the same mussle group exercises, one is easy, one is hard, continuous. 3 sets of each duo done as: 60s, 45s, 30s. 1. Battleropes (small rope) and Battleropes (heavy rope) 2. Goblet Squats (25lbs) and Jump Squats 3. Sit ups and Resistance band sit ups 4. Chest Press and Push Ups on Paralettes 5. Bulgarian Split Squat (L), Bulgarian Split Squat (R), Bulgarian Split Squat w/ Weight (15lbs) (L), Bulgarian Split Squat w/ Weight (15lbs) (R)
Finisher: choose two of the above to repeat for 1 set each hard for 45s each exercise continuous. I chose: 1. Goblet Squats (25lbs) and Jump Squats 2. Chest Press and Push Ups on Paralettes
w/d: spinning and stretching
7 PM
Running18:21 4.01 km (4:35 / km) ahr:181 max:195 shoes: Asics Noosa Tri 13
Post gym run. 4 x 1km continuous descends of 8 secs. Note to self: don't do this workout after leg day at the gym and when it feels like a sauna outside
w/o: 3 x the following circuit done as: 1st round = 90s each exercise, 2nd round = 75s each exercise, 3rd round = 60s each exercise w/ a core break between rounds 1-2 and 2-3: 1. Cycling sprint 2. Tricep pulldowns 3. Battleropes 4. Split lunge jumps 5. Chest press w/ 30lb dumbbells each arm
Core in between rounds was: 30s hollow body-30s toe touch-30s plank-20s hollow body-20s toe touch-20s plank-10s hollow body-10s toe touch-10s plank CONTINUOUS
FINISHERS: 1. Pyramid of: sit ups and toe touches (up for 2 mins, down for 1.5 mins trying to maintain rep count) 2. Pyramid of: Single arm snatches (on each side) (up for 2 mins, down for 1.5 mins trying to maintain rep count)
w/d: spinning + stretching
5 PM
Walking18:08 1.85 km (9:47 / km) +11m9:30 / km ahr:138 max:181
Marcy walk/jog. Being a good Samaritain and chasing geese off the bike path.