#weighted plank

[gutherzigemonster]

01/27/2012 1800 WOD

Strength:

3-3-3 (Each Side) Turkish Get Ups

Complete 1 Max effort Weighted Planks (45/25)  before  each set of Turkish Get Ups.  Rest 30 sec between each movement.

WOD:

Level 2 Intermediate:

Working 2 Min and resting 1 Min complete

21,15 and 9 of:

Thrusters (65#/45#)

Banded or Jumping Pull Ups

*Rest the time it took to  complete the above work and then:

Row 1000M for time!

Warm-up: 2x15 20lb. Wallballs and 45lb kettlebell swings.

Still stink at wall-balls but I guess I'm getting slowly a tiny, little bit better, I guess? I really don't know. Eventually I assume they'll become 'okay' for me. :)

Working in the strength, it was a sort of mixed bag, I suppose. I was a little disappointed in my holds on the weighted plank, about 20-25 seconds per attempt, but then again I'm trying to hold it with an extra 45 lbs. sitting on my back. :D Like everything else, it'll get better.

I was pleased however, when I went and did the turkish get-ups, and went up in weight finally. Still a small struggle for my shoulder to keep it steady, but working with a 45lb. kettlebell instead of 36lb./1 pood is rather heartening, to know I'm gradually starting to move up to heavier 'bells. :)

And then, the WOD. It's like.. Fran, the Elephant. Small bites. Pleased to finally do L2 at the weight listed, for a change. Was finding I was slowed and challenged somewhat, my right shoulder was not quite in pain, but a certain level of discomfort, Jarrod had complained of similar during the workout. Don't know if it was just from holding in the planks and then the TGU, or symptomatic of something more involved. 

Felt like it was going to cause my time to suffer, but as I got into it, I really started to pick up speed, and definitely made up time in the pull-ups, going banded instead of without, in the interest of finish time.

Was expecting the originally posted 500m row afterwards, but like so many things at the gym, subject to change. 1,000m and it started off alright, and like many rows I've done lately, got a little soft around the middle, around 3-400 through about 700.. finished a little stronger, but not enough to save much of my time.

WOD pt. 1 - 10:36

WOD pt. 2 - 4:06

[buildingabetterhogg]

Weighted Plank Pose

I've started doing plank pose as part of my ab/core workouts lately, which I'm enjoying because they're hard, and if the exercise is hard for me to do, I want to do more of it. 

Plank pose = hard.

Yesterday I saw a listing of ab exercises someone on Tumblr does (I can't remember specifically who it was, otherwise I'd link back to you. In your post you said that when you lose the last bit of fat on your stomach, your abs will be epic, according to your trainer), which included a lot of things I already do, but some I don't, namely:

Kettlebells, which I don't currently have but are on my list to get and to use;

Weighted Plank Holds, which I'd never heard of and honestly had never thought of.

I tried 3 1-minute plank holds, each with two 10-lb weights on my lower back/hips (the specific placement of the weights was off, as they slid when I got into the pose).

Holy hell.

It was ridiculously tough, borderline painful, and strained my abs a very surprising amount.

I loved it.