8/14/12-Leg Killer

Bench- 1,1,1,3,5,7 (strip set)


5 BY 5's-KB Superset (5 rounds)
KB Deadlift- 5 reps
KB Clean- 5 reps
KB Clean Press - 5 reps

Med Ball AMRAP-alternate exercises with as little rest as possible
Wall Ball 30, 20, 10
Ball Slams 30, 20, 10

Stats- Bench Strip Set-185, 175, 165, 155, 145lbs

KB 5By-12kg in each hand

Wall Ball and Ball Slams-6kg ball-7min to complete

8/13/12-Shoulder Workout with AMRAP workout

Shoulder Press 1-1-1-1-1-1
Push Press 3-3-3-3-3
Jerk Press 5-5-5-5-5

Superset AMRAP (As Many Reps As Possible) -10min

•  Dynamic Squats-15 reps
• Kick Up -15 reps
• Dive Bombers -10 reps
• Prisnoner Get-ups - 10 reps

Stats
Shoulder Press-95lbs, 105lbs, 115lbs, 125lbs, 135lbs
Push Press -95lbs, 105lbs, 115lbs, 125lbs, 135lbs
Jerk Press-95lbs, 105lbs, 115lbs, 125lbs, 135lbs

AMRAP- 2.5 rounds-killed me, especially kick ups and prisoner get ups.

8/9/12-Tabata Workout

A tabata workout is an exercise done for 8 cycles of 20 seconds of effort followed by 10 seconds of rest until all cyles are completed.  This tabata consisted of 4 intervals with a 1-2 minute rest between.

Warm-up (especially hips and shoulders)
Interval 1-Kettle Bell Swings (Right Arm)
Interval 2-Kettle Bell 1 Arm Thruster (Right Arm)
Interval 3-Kettle Bell Swings (Left Arm)
Interval 4-Kellte Bell 1 Arm Thruster (Left Arm)

Workout 8/7/12

Slamming 30's Workout-Fast as Possible
All exercises are 30 reps or 15 reps per if alternating exercises

• Jump Rope
• Kettle Bell Swings (Left Arm)
• Renegade Rows (20lbs)
• Push Ups
• Jump Rope
• Sitting Knee Tucks
• Mountain Climbers
• Kettle Bell Swings (Right Arm)
• Jump Rope
• One Legged Good Mornings
• Wall Ball (6kg ball)
• Lying Pull Ups
• Jump Rope
• Ball Slams (6kg ball)
• Farmers Carry (Six Laps around weight room) (50lbs each hand)
• Sit Ups
• Jump Rope
• Lunges (body weight)
• Medicine Ball Swings against wall (6kg ball)
• Kettle Bell Figure 8's
• Jump Rope
• Stretch

Completed in 54 minutes

Renegade Rows Video

Medicine Ball Slam Video



Monday's Workout 8/6/12

I've been quiet for awhile, so I thought I should let you know that I'm not dead; long way from my goal, but not dead.  I started cross training and I feel like I've been hit by a truck and left on the tracks for the train to finish off.  Here is what did me in....

1.  Stretch-focusing on hips and shoulders

2.  Deadlift

• Warm up (135 lbs for 15 reps)
• 5 x 10 @ 205lbs

3.  Circuit for Time (Two exercises in superset attempting to finish in the shortest amount of time)

• Thurster 30 reps, 20 reps, 10 reps
• Medicine Ball Pushups (alternate hands) - 20 reps, 10 reps, 6 reps

4.  Cool Down

It took me 15 minutes to complete.  I'll look at the bright side and smile that I completed it.  I'll try and forget that the really fit girls who were demonstrating the exercise were able to do the same workout in 5-6 minutes.

Thruster Demo:

http://www.youtube.com/watch?v=Stz9uMhNxSE&feature=related

Med Ball Pushups Demo:
http://www.youtube.com/watch?v=28XO_DNza1o