Last Thursday
Doormouse Cardio Circuit
20 rounds
60 seconds work
30 seconds rest
30 minutes total
Each fifth round burpees (18, 17, 15)
Round 20 is 25 Burpees
In between rounds are open source, meaning get creative.
Friday, Saturday, Sunday REST
Monday
Filthy Fifty
For time:
50 Box jump, 22 inch box
50 Jumping pull-ups
50 Kettlebell swings, 30 lb
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
100 Single unders jump rope
24:43
Later Monday…
Handstand holds on the wall
5 x 40 seconds
L sit holds
5 x 10-15 seconds
Even later…
Reverse Tabata Swim
10 sec work/20 sec. rest
16 rounds, maximum output
Tuesday
20 minutes:
Thruster x5
Hang Clean x7
Sumo Deadlift Highpull x10
Started at 95 lb for three rounds, dropped to 75 lb for eight more rounds plus five thrusters.
Fell over.
Wednesday
12 Burpees
12 Pull ups
10 rounds for time.
Pete and I did this one together, so we had to split pull rounds between the bar and rings. Ring pulls are much harder, so times were a bit slow.
21:28, 5 rounds each ring and bar.
Thursday
5k for time
I mapped a course but ran into some construction so I went a bit farther than needed. 21:17 total time, probably crossed the 5k right around 20:00. Lots of nasty head wind. Last mile was tough, can go faster on a better course with some competition. Goal is sub 18:00.
Friday
4×400, 2 minutes rest between
0:59
0:59
1:01
1:01
Legs were very heavy from the four days previous. Carried through but had no pop..
Would like to hit these all sub 0:57
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