Fast and Furious: Pullups x10
DB Swings x10(per arm) w/35lb
Plyo-Pushups x10
Knee Tucks x10
Repeat as many times in 20 mins...Last time I did 8 circuits...
This time I managed a little of 9 complete circuits...The pullups are draining. I don't know how to kip so I can't go fast. I fatigue quickly. But I'm happy w/9 circuits.
Ring Dips: 5 Dips on the minute for 10 mins....50 dips total
Body Rows: 12 Rows on the minute for 10 mins....120 rows total...
Finisher: Farmers Walks: 3 sets....w/88lbs....1. 60s
2. 52s
3. 45s
I increased my times on all 3 sets. Working towards 60s w/3 sets of 88lbs.
Great job on the 5 min + plank - how do you factor in the 25# chicklett that sits/climbs on your back in the middle??? Maybe you should teach her to hold a plank?
Core: Standing Ab Wheel Rollouts x5
Side Bends w/73lb DB x6(per side)
Back Extensions w/35lb x15
Russian Twists w/25lb x10
High Rep Set of Chinnies...approx. 75-100
4 hrs of breaking up concrete w/a 65lb Jackhammer in the 97 degree
heat and sun. Talk about sweating......Was supposed to do Max Strength but after the concrete fiasco I was beat, forearms and back mainly....So I just did a quick 100 Burpee Challenge.
100 Burpee Challenge: as fast as you can.....5:31...first time I've done this so seems alright. I was fatigued to say the least. Room for improvement for sure....
Finisher: Sandbag Carry....5:30 w/150lb bag....All I can say is done. I was wiped out. I tried to workout as early as I could b/c of the heat but it didn't matter it was HOT!....
Finisher: Sandbag Carry....5:30 w/150lb bag....All I can say is done. I was wiped out. I tried to workout as early as I could b/c of the heat but it didn't matter it was HOT!....
Jeez, man! 150lbs for 5:30? Clean and press for 73lbs. I got some catching up to do.
Deck of Cards: Diamonds: Pullups
Hearts: Dips
Clubs: Double DB Swings w/35lb DBs
Spades: Burpees
Went through the whole deck in 32:31....Aces were 14 reps, Face cards were 11...everything else it the number on front.....I was hurting from the swings....pullups and dips weren't a breeze either...
Finisher: 100 Medicine Ball Slams w/10lb ball.......2:31 was my time....first time I had done that many slams at once. Definitely breathing heavy....
Oh man, haven't seen a Deck-of-Cards workout in a long time. Good stuff.
Yeah, I kinda just made that up on the fly b/c I couldn't do the prescribed challenge because of time, so I did that instead. Here is a link to the Deck of Cards workouts w/a workout generator excel file at the bottom. It creates workouts for you w/the "cards" already printed so you can just follow it w/o needing the cards. Hitting F9 gives you new exercise combos. Pretty neat when you need a workout but don't have time to think or like me can't think of what goes precisely where. RossTraining - Articles
Really good stuff Tony. I can see why you have such improvement since January. Keep it up.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
1. Handstand Pushups: 4x10 w/BW full rom 30s rest
2. Ring Pull ups: 4x12 w/BW 30s rest
3. Pistols: 4x20 w/BW 30s rest
4. Ring Pushups w/feet elevated: 4x18 w/BW 30s rest
5. Glute Ham Raise: 4x10 w/BW....w/minimal push off...real close...30s
rest
6. Ring Tricep ext: 4x8 w/BW 30s rest
Repeat 4 times w/1min rest BTW circuits.
Finishers: 2x3 rope climbs....20ft...no legs
1 mile run for time......5:25
Haven't updated log in awhile due to just plain being lazy w/it. Sometimes I just don't feel like sitting down at the computer to type. So with over a week of workouts not logged I wasn't going to fill in the gaps so I just started from yesterday. I need to just keep on top of it.
Finisher: Sandbag Carry for time.....6:01 w/150lb bag.
Good Workout today coming off the back off week. I was able to increase weights on all exercises. I'm getting close on the glute ham raises. I use a minimal push off the ground each time. Set pr's in the clean and press and pullups also. Sandbag carry was a 30s improvement. Would have gone a little longer but my 6yr old son ran his bike into a pole in our yard and so the sandbag carry was over. Good timing!
The Magic 50: 5 DB Snatches (per arm) w/60.5lb DB
5 DB Swings (per arm) w/60.5lb DB
10 Burpees
Repeat 5 times.....11:41 was my time. Last time I this with my time was 14:57 so I improved by 3 mins. I just cut the rest to 35s. The swings were really tough once my hands started sweating. Note to self use more chalk next time.
Finisher: 20 mins of Ring Pullups and Ring Dips done on the minute. Alternating every 1 min. 6 reps at the top of each minute of each.
I'm trying to practice my false grip so I can do a muscle up. I want to be able to do one. I feel I'm almost there but I didn't know how to do a false grip till last week.
Also did 5 sets of 15s support holds on the rings.
Repeat this circuit for 10 mins. I managed 3.5 circuits. The sandbag carry was around the perimeter of my yard. So about .75 acres. This took most of the time. I was walking pretty fast but man it was wearing my down. Could barely breath by the time I got to the rope. I definitely enjoyed this circuit though. I will be including it more in my training. Not sure if I should try to fit more circuits into 10 minutes or maybe add a minute or 2 every week or so. Fun!
3a. Barbell Step Ups: 4x6(per side) w/95lbs 45s rest
3b. One Legged DB RDL's: 4x8(per leg) w/43lb DBs 45s rest
4a. Pullups: 5x5 w/57.5lbs 1 min rests
4b. Dips: 4x10 w/50lbs 1 min rests
Finisher: Double DB Swings: 3x15 w/35lb DBs 45s rests
It was so hot today and this workout was that much tougher b/c of it. Humid and sunny. Set a Pr on my pullups. Haven't pulled that much for that many reps ever. Felt good.
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