Perform 3 rounds of each triplet before moving to the next. Minimize rest during the triplet. Rest up to 90 sec after each triplet. Do each triplet in the order presented. Begin with whichever triplet.
4 handstand push ups (nose to floor)
12 strict OH DB press AHAP
25 side lateral raise 10/15 (strict)
4 ring dips
12 OH triceps French press AHAP
25 BB skull crushers 25/45
25 tick tocks L 25/35
25 tick tocks R 25/35
1 min 6 inch leg raise
Post weights and reps to comments.
Kind of makes you wonder what passers by were thinking about this scene. BTW if you ever find yourself in trouble with the law in NSL, don't bother running away. At least, not on foot.
Had a great question come up from several of you regarding Monday's workout (3 bars). Thought I'd share it and the answer.
Q: Would it have been better on this workout for me to do more rounds with lighter weight, or should I have stepped up the weight and done fewer rounds?
A: It is always better for the veterans to add intensity whenever possible as long as it doesn't take away from the purpose of the workout and THEIR own purposes for working out.
Until you achieve "veteran" status (no less than 2 months of consistent 5 days per week storming workouts) you really should never add weight to ANY workout unless specifically told to do so by a trainer. Realize that "2 months" is just a guideline, too. Some of you should not add weight (Rx+) for over a year. Others of you may never want or need to add weight. Then again, some of you (those with prior experience with these types of workouts) may be able add intensity even sooner. You have to really listen to your body and experiment a little (use your trainers - they can help) before you know when, or if this is OK.
Please remember that the weights/rounds/reps/times/and etc. that I program into your workouts are programmed with your "optimal health" in mind. In other words, it is my opinion that you will be optimally healthy (physically) and completely functional by simply working your way up to being able to do my workouts as written (Rx'd). Therefore, giving your heart to these workouts as they are written is all it takes to become optimally healthy, fat free, functional, and hopefully happier, and disease free.
Some of you may want more from your exercise experience. Some of you have improved your fitness to a level where doing the weights/rounds/reps/times and etc as written has become simpler. I say "simpler" because these workouts are NEVER easy and never will be. There is always another level of intensity you can step to with EVERY workout. However, maybe you are pulling many, many more reps or rounds on the rest of the class. Maybe your times are 30% or more faster than most others in the class. Couple this with the fact that MAYBE you would like to see what your body is truly capable of.
IF you have gotten to this point, and have met all the criteria above. Intensity is the key to your ever increasing fitness. I suggest, in this case, that you increase weight (Rx+ - ask the trainer what this would be for a given workout) and try to push yourself to the next level. Yup, this means you will be dropping reps, rounds, and etc., at first. Here is "the thing," though. Sometimes adding weight (intensity) to a workout will take away from the intention of that workout. You would RARELY ever add weight to your 5k run, for example. Therefore, the experienced exerciser should know how to add intensity (it is not always by adding weight) to a given workout. DON'T GUESS. If you need help, any of our expert trainers can assist with this. Either ask or write to us and we'll get you set straight on this.
Having said this, please understand that I feel there is a law of diminishing returns on forever-increasing your fitness. Through sad experience I have observed many people who sacrifice their health in the name of infinitely increased fitness and physical appearance. This is the point where fitness becomes a detriment to one's self, one's family and ultimately to society. Please be careful not to cross this line.
If you feel you are at a level where you would like to take the next step and begin to increase intensity during your workouts, let us help you integrate it into your program. ANY of us (Meg, Lizz, or I) are pretty good Sherpa's. We'll gladly help you get where you want to go, or maybe help keep you from going where you don't.