Thursday, July 8, 2010

lunges and stuff

20 overhead lunges 45#
21 Pull-ups
21 Sit-ups
20 overhead lunges 45#
18 Pull-ups
18 Sit-ups
20 overhead lunges 45#
15 Pull-ups
15 Sit-ups
20 overhead lunges 45#
12 Pull-ups
12 Sit-ups
20 overhead lunges 45#
9 Pull-ups
9 Sit-ups
20 overhead lunges 45#
6 Pull-ups
6 Sit-ups

11:36
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2 comments:

  1. ConradJuly 9, 2010 at 11:12 AM

    warm up
    5 min row

    3 rounds
    1000m 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 30/30/30
    toe touch to 12" box
    speed skater over 12" box
    5x thrusters @ 65# rest remaining time till 30 sec is done

    ReplyDelete
  2. ConradJuly 9, 2010 at 11:31 AM

    this morning before work...

    warm up
    row 10 mins

    row 10 mins

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

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

    then

    knees to elbows/ 30 on
    push press/20 on
    arms remain OH for 10 sec

    3x 1:30 plank 1:00 rest

    ReplyDelete

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