Lets try this for an overall beat down.
Squat 185 lbs x 20 reps
Bench 185×20
Dead lift (Russian-bent knees) 185×20
One arm DB row-Left arm 70×20
-Right arm 70×20
Walking lunge (70lb DB) 140×20
Overhead standing Bar press 115×20
We did the bodyweight 500 today and the competition drove it to a new PR.
Peter flew in at 12:28, I came in just behind at 12:32.
I’m pretty confident that now that we’ve done it that way it can be pushed below 10 minutes.
The goal of this routine is to be able to move through all of the movements with no stopping, no breaking up sets.
Right now the trouble is with pull ups and rows. I complete the first set but get stuck at 10 pulls and 15 rows the second time around.
I’m almost tempted to make this a daily ritual…
Anyway…
BEHOLD! THE POWER OF THE BURPEE!!!
TAKE THE 100 BURPEE CHALLENGE AND WIN AT LIFE.
Your form will invariably suffer,I’ve found the stretch of 30-70 to really not be fun.
The first 30 is all optimistic “I’m going to get a PR” territory…
Then the “Oh, this…I forgot about this…” in the 30-50 session,
Followed by “Why am I doing this again?” in the 50-70 range.
70-100 is all lactic build up, mental toughness and seeing the finish line on the horizon.
Try it, you’ll like it.
Bodyweight 500
20 jump squats
20 spider man push ups
20 lunge jumps
15 pull ups
25 prisoner squats
20 push ups
20 bodyweight rows
20 lunge step backs
20 hip bridges
20 toe touches
50 jumping jacks
repeat x2 for a total of 500 reps
15:33
Circuit:
1.Bench Press 135 lb x20, 15, x15
2. 25 lb. plate squeeze raise to shoulder height, drop slow x10, x10, x10
3. 10 lb. plate Russian twists x50, x70, 25 lb. ball twists x50
4. Beer Barrel Row x15, x15, x15
5. Jump pull up on rings, 5, second hold, 5 second drop x5, x5, x5
Cardio One x4
1. Jumping Jacks
2. Burpees (x8, x8, x8, x10)
3. Split Runs
4. Mountain Climbers
5. High Knee Sprint
30 seconds each, no rest for a 2:30 round
4 rounds=10 minutes
Monday
20 push ups, 20 squats, 20 full range sit ups
185 lb. bench press
x2, x2, x2, x2, x2 x2, x2, x3, x3 with 15 seconds between each set total of 20
followed immediately by…
feet elevated 24″ push ups to failure x25
followed immediately by…
regular push ups to failure x10
followed immediately by…
hands elevated 24″ push ups to failure x10
one minute rest
feet elevated 24″ push ups to failure x20
followed immediately by…
regular push ups to failure x9
followed immediately by…
hands elevated 24″ push ups to failure x9
40 lb. kettle bell swing x8 each arm 2 sets
40 lb. kettle bell clean and press x8 each arm
40 lb. kettle bell assisted curl x6 each arm
One mile run warm up, medium pace.
One minute on, thirty seconds off. Twenty 90 second repititions.
1.Bear (see last post)
2. Bear
3. Lunges
4. Burpees
5. Stairs
6. Full range sit up on hyper extension station
7. 35 lb. plate twist
8. Line jumps (pick a line, jump over it fast, then high, then on one leg, then the other x20 each)
9. “riverdance” (feet up to 36″ height, straight legged)
10. Jumping jacks
11.Stairs w/ 45 lb. plate
12. pull up x5, push up x10, pull up x10, push up x10
13.Bear
14.Rocky sit up on hyper extension station (full trunk rotation, upper cut at the top)
15.45 lb. Plate twists
16.Burpees
17. Jumping jacks 30, high knee running 15, sprint in place 15
18. Squat jumps (10, rest, 1o)
19. Jumping jacks 30, high knee running 15, sprint in place 15
20. Burpees
Water, conversation, stretch, ride home, protein (a good one with soy milk, egg protein, maple syrup, ovaltine, oatmeal and water).