make it hurt

5 min row Warm Up
20x Squat
10 xJump Squat
10x goblet squat @ 35#
5x knee jump @ 45#

20x OHS @ 45# +
20x Deck Squat @ 25# KB +
30x Front Squat @ 95# +
30x KTE +
40x Back Squat @ 95#
40x Sit-up +
50x Goblet Squat @ 35# +
50x Sit-up

10x DL @ 115#
30 sec plank
20/10 pp 2 rds
30 sec plank walk up

1st day back in cali

10 rds
30/30 row 150m

3 rds
5x curtis p's
10 squats
10 jump squats
10 tuck jumps
5 knee jumps
3x 20/10 shoulder press (rest with arms OH)

2 rds
10 dl @ 135#
10 box jumps to 24" box

last night and this morning

warm up5 min row
3 rounds1000m row rest half time of interval

3 rounds
20x squats
10x squat jumps
5x tuck jumps
5x knee jumps

3 rounds barbell complex @75
#6x dl
6x row
6x hang clean
6x front squat
6x push press
6x back squat
6x push ups

6 rounds
30/30/30toe touch to 12" box
speed skater over 12" box
5x thrusters @ 65# rest remaining time till 30 sec is done
July 9, 2010 11:12 AM

Conrad said...
this morning before work...
warm up
row 10 mins

row hard 10 mins

10 rounds
30/15bike sprint/ easy pedal
right into
4 rounds 20/10bike sprint/ easy pedal

3 rounds 30/20/10
back extension/30 on ,push press/20 onarms remain OH for 10 sec

then knees to elbows/ 30 onpush press/20 onarms remain OH for 10 sec

3x 1:30 plank 1:00 rest

getting back to it

row
1000m rest 1/2 time
750m rest 1/2 time
500m rest 1/2 time
250m rest 1/2 time
125m rest

ride
10 rounds30 on/30 off

4 rounds
30 on/30 off push press 15 dbells rest with arms OH
reps 26,21,18,16

5 rds 30 on/30 off burpees
reps 8,9,8,9,8
right into
5 rds
20 on/10 off burpees
reps 5,4,4,4,4

hadn't done burpees in a long time... i suck.