Post by CAG04 on Sept 9, 2012 20:20:42 GMT -5
What a crazy week. Starting the teaching year and kids football. Wow! I give a ton of credit to BGJames for grinding these out while working the whole time, and for giving me some good advice (listen to your body) the other day. Had some serious soreness in my left hamstring after the 8 mile run last Monday. I did the ten tens on tuesday then pulled a Strasburg for the rest of this week. So I figure I will save some time by posting a week of DPCs that I am going to do. Then we can just post results on this thread and know what is on for the next day.
DPC Hall of Fame Week
**Every morning ---- 2-3 mile run**
------------MONDAY-----------
Old Mans Revenge!
Start clock
.5 mile run
30 pushups
.5 mile run
10 plank to push ups
.5 mile run
30 push ups
.5 mile run
10 plank to push ups
.5 mile run
10 plank to push ups
.5 mile run
30 push ups
Stop watch and post total time
--------------TUESDAY--------------
The Dirty Thirty (revised)
For time!!!!
30 of each
Sit ups
Military push ups
Left side oblique v ups
Pull ups
Right side oblique v ups
Power jumps
Crunches
Double jumps (rope)
Crunchie frogs (p90x style)
Standard push ups
Mason twists
Wide fly push ups
Sit ups
Diamond push ups
Post time
Bonus: Speed rope 5 min.
-------------WEDNESDAY--------------
Recovery Day
Still complete am 2-3 miles
Either bike or jog/run for 30 min.
I would sugggest the bike and go steady....it's recovery! You will need it for Thursday and Friday.
--------------THURSDAY--------------
H.I.T Workout 1
.25 mile warm up
RD.1
Start watch
.25 mile fast as u can
25 push ups
25 sit ups
15 pull ups (5 rev, 5 wide, 5 front)
500 jumps on rope
Stop watch
2 min rest
RD.2
Same as RD.1
If it takes 20 sec longer than RD1...do 10 penalty push ups, sit ups and Burpies.
3 min rest
RD.3
Same as 1&2
If it takes 45 sec longer than RD1....do penalty again
Post times
--------------FRIDAY-------------
My favorite
Tabata Training
20sec as fast as u can followed by 10sec rest
8 rounds.....Record totals
Here is the order for rounds
Military push ups
Straight bar curls 55-65 lbs
Standard push ups
Straight bar curls
Sit ups
Jump rope
Crunches
Jump rope
Bonus: pull ups 10-10-10 (front-wide-reverse)
Good luck fellas record all totals in this thread.
DPC Hall of Fame Week
**Every morning ---- 2-3 mile run**
------------MONDAY-----------
Old Mans Revenge!
Start clock
.5 mile run
30 pushups
.5 mile run
10 plank to push ups
.5 mile run
30 push ups
.5 mile run
10 plank to push ups
.5 mile run
10 plank to push ups
.5 mile run
30 push ups
Stop watch and post total time
--------------TUESDAY--------------
The Dirty Thirty (revised)
For time!!!!
30 of each
Sit ups
Military push ups
Left side oblique v ups
Pull ups
Right side oblique v ups
Power jumps
Crunches
Double jumps (rope)
Crunchie frogs (p90x style)
Standard push ups
Mason twists
Wide fly push ups
Sit ups
Diamond push ups
Post time
Bonus: Speed rope 5 min.
-------------WEDNESDAY--------------
Recovery Day
Still complete am 2-3 miles
Either bike or jog/run for 30 min.
I would sugggest the bike and go steady....it's recovery! You will need it for Thursday and Friday.
--------------THURSDAY--------------
H.I.T Workout 1
.25 mile warm up
RD.1
Start watch
.25 mile fast as u can
25 push ups
25 sit ups
15 pull ups (5 rev, 5 wide, 5 front)
500 jumps on rope
Stop watch
2 min rest
RD.2
Same as RD.1
If it takes 20 sec longer than RD1...do 10 penalty push ups, sit ups and Burpies.
3 min rest
RD.3
Same as 1&2
If it takes 45 sec longer than RD1....do penalty again
Post times
--------------FRIDAY-------------
My favorite
Tabata Training
20sec as fast as u can followed by 10sec rest
8 rounds.....Record totals
Here is the order for rounds
Military push ups
Straight bar curls 55-65 lbs
Standard push ups
Straight bar curls
Sit ups
Jump rope
Crunches
Jump rope
Bonus: pull ups 10-10-10 (front-wide-reverse)
Good luck fellas record all totals in this thread.
Set the bar for me. I woulda never ran that hard otherwise. Just one more reason to love the dpc. COMPETITION!!!