HVAC and YHC walked up from different directions to make an even half dozen for this morning’s Uptowner. YHC had found a workout called the 1 x 20 workout that I wanted to try. T-claps to Tool for tweeting out the website where I found it. I only wish he could have been here to enjoy the pain it created.
I gave the disclaimer and we were off for about a 20 foot walk to our warm-up COP.
The Thang
Warm-up – All IC: SSH x 25; IW x 25; Good Morning x 10; DQ x 15
Negatives: All exercises are 1 set of 20 reps. We did 1 second on the up and 5 seconds on the down. The count was a little weird at first, but we got used to it. The idea was that each set would take about 3 minutes and the last rep should be very painful.
- Squats
- Rows
- Right Leg Split Squat
- Bench Press
- Left Leg Split Squat
- Shoulder Press
- Calf Raises
- Curls
- Skull Crushers (needed to break this up into a set of 12 and a set of 8 for the Q’s cranial safety)
Walk to Playground with your heaviest rock. Paired up and completed the following circuit twice (10 reps each time with 1 second on the up and 5 seconds on the down).
- Pushups
- Dead-Lift
- Pull-Ups
Walked back to the rock pile and replaced our selected rocks. This took a while – Rudy had 4 to return.
Count off, Name-o-rama, and praise for blessings and prayers for those affected by the floods.
Moleskin
This hurt.
Hey, you told me to get different sized rocks. And I used all 4 of ’em. Most proud of my pre-selection of an appropriately sized skull-crusher rock.
I was just stating facts. Not making any judgments. I appreciated the variety. I thought it was wise.