#batter ropes

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Saturday Workout

HIIT Training.  High Intensity Interval Training.

6 super sets with minimal rest

Push ups - 10 to 15 per set

Batter Ropes - 30 slams

Batter Ropes - 30 alternate swings per arm

Plyo Jumps / Step Ups - 15 to 30

800 pulls on the Rowing Machine. 

I didn’t track my time, speed or distance on the rowing machine, but if memory serves, I got to 3200 meters, at a pace of 2.30 seconds, in about 20 minutes.

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Workout - Personal Trainer

Today I worked with a personal trainer, who is helping me extend the range of my shoulder.  The focus was on form and posture for my rowing.

Super Sets .. 3x

Cable pull ups .. Body Weight, slow and deliberate movements and holding position Jumping Jacks .. 30, 30, 30 Batter Ropes ..   - short alternating signals .. 20, 20, 20  - long symmetric signals .. 20, 20, 20

Skull Crusher Stretch .. 2 to 5 min hold periods

This stretch used body weight against a squat bar at shoulder height.  I would press my elbows into the bar, while holding a weighted bar behind my head.  The URL provided shows what a standing skull crusher looks like, or french press. The difference is that it’s a static weighted stretch by holding the position.

Rubber Band Chest Stretch .. 20, 20, 20 Plank .. 28, 20, 14 breaths .. or 1 minute Seated Cable Rows .. 15x10, 15x10, 15x10

The thing to focus on with the rubber band stretch and cable rows is keeping the stomach forward, shoulders back, and pinch the shoulder blades together.  Make sure that you’re activating the lat.

Kettle Bells  - Front Squats .. 10 lbs  - Kettle Bell Swings .. 20 lbs

Jogging  - 2 laps  - 2 laps .. High Knees  - 2 laps .. Butt Kickers

Lunges ..   - Weighted .. 20 steps, 10lb kettle bell  - No - Weight .. 20 steps

Weight before .. 235, 28% bmi Weight after .. 232, 26% bmi =)

The links demonstrate what the exercise looks like.  I’m not paying too much attention to whether or not it’s actually the correct form.  Search for other videos that demonstrate the same technique so that you can determine for your self how the technique should work, as well as hear tips from other pros.