Complete 6 rounds.
35 stab crunches
35 piri crunches R
35 piri crunches L
35 tic tocks R 25/35
35 tic tocks L 25/35
35 superman back ext
2 min plank hold
Post "done" or Rx to comments. Sound off if you felt a burn from those piris.
Daily Extras -
500 rope jumps
3 sets of 25 Aussie pullups
3 sets of 25 biceps conditioning curls 15/20 ea. (1+1=1)
3 sets of 25 bench dips
Workout Notes:
Yikes! We added a few reps here. Also, 12 minutes of planking is NO JOKE. You'll do fine.
If you have to go to your knees to finish those planks - cool. Thing is, start back on your toes at the beginning of every round. Only then, should you go to your knees. Watch the stink-bugging and swag-backing.
It's best if you do crunches with interlaced fingers (at the webbing) placed behind your head. Elbows should be flared and away from your head. Back far enough that you can't see them. Keep them this way throughout the movement. Tara is doing a great demo HERE.
Placing your arms in this position will raise your center of gravity toward your head. This makes the move more difficult and places more tension on the abdominals during the crunch and adds benefit to the move. To scale, simply do the opposite. Move hands to the front and move towards navel.
Keeping the elbows back and out of sight also places more tension on the abs. Additionally, It gives you less leverage for pulling on your head and potentially straining your neck. Never pull on your head during crunches.
Whew! We are past the half-way mark on this HELLth Week X3. I'm glad. I'm also tired, sore and, if I'm being honest - a little sick of it.
I knew I would be. I expected it. I knew that by about half way through this thing I'd come a little bit undone. Thing is, before this, I had a good thing going. I'd sort of found my groove. I was happy in my groove. I was seeing steady progress with my fitness ...
Or, was I?
What has become clearer and clearer to me is my "groove" wasn't all I cracked it up to be. I'm actually surprised at just HOW sore and tired I am. What's funny is, there is a part of me more sore than my body. This part of me lies deep within. My EGO has taken quite a beatin' over the last 10 days.
That punch to the EGO hurts, but it's illuminating. <--- In myriad of ways.
I have become absolutely determined to finish this thing. Am simply going to do it. Maybe not every rep, I need to stay smart about this. Maybe not every round, I know where the line crosses into the danger zone. Maybe not with all the Rx'd weight and maybe not at the same intensity as others - but I'm IN, man. I'm finishing STRONG.
It turns out, this little kick in the EGO is exactly what I'm in need of. I'm kinda grateful for it. More grateful to see it for what it is. It's an opportunity. This year, along with making strides toward greater humility and less pridefulness, I vow to capitalize on more opportunities.
Also, I'd rather gag on a little kick to the ego, than choke on failure.
Got sore knees? Lunges give you trouble? Try these. (Kirk)