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Post by rjoxiv on Sept 16, 2012 20:45:58 GMT -5
warm up as you see fit....
Set your clock for 20 minutes and complete as many rounds as possible!
10 reps per move.
*35lb plate heaves (In a squating stance, "throw" the plate over your shoulders, alternating shoulders. left shoulder/right shoulder = 1 rep.)
*double unders (rope double jumps)
* bench press (155 lbs)
* machine rows (120 lbs)
* CORE ball circles (elbows on exc. ball, make circular rotations. 10 clockwise/10 counter)
* Preacher bar curls (20-50lbs on the preacher bar)
BONUS: stairmaster 15 minutes at 50% max
Post #of rounds and # of floors
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Post by rjoxiv on Sept 17, 2012 10:39:16 GMT -5
Actually still pretty sore from SAT. Gonna do a cardio tonight.
I am gonna do 1/2 mile jogs with 200 meter sprints... for total of 3 miles.
Then gonna do 10 minutes of speed rope with ab ripperx. Do two ab moves, followed by 2 min speed rope.
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Post by CAG04 on Sept 17, 2012 12:42:35 GMT -5
Good call. some cardio sounds good to me for tonight.
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Post by CAG04 on Sept 17, 2012 20:52:21 GMT -5
I did some chest, shoulders and back tonight. Then I tried to do that old speed to burn workout Gater posted about a month ago.
Started with pull ups 10-10-10 front-wide-reverse grips (had to get back to pull ups after letting RJO down over the weekend)
Then three set of ten on the bench. Set one=135 set two=185 set three=165
Back to pull ups...7-7-7 this time
Push ups -standard 30 then no rest right into military 20
Shoulder press three sets of ten 45 and 35 plate on each side
Cardio bonus
Speed to burn. Didn't finish it. First mile was at 7:15 pace mile 2 was at a 8:20 clip. After mile two had to call it quits. I was on E baby. Disappointing, but what do ya do. Try again tomorrow I guess
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Post by rjoxiv on Sept 18, 2012 5:03:54 GMT -5
4 rounds and 93 floors
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Post by gater on Sept 18, 2012 6:54:15 GMT -5
More cardio yesterday. 3 miles @ 8 minute/mile pace. Then did dumbell work, presses, lifts, curls.
Today I am going to a gym with a customer. I will be going thru a workout with him and his trainer. I have a feeling the DPC work will be paying off! He has told me in the past they do max work in short burst. Like the big rope snap, tractor tire flip and the sled push (biggest loser type workouts). I will be interested to see how this goes.
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Post by CAG04 on Sept 18, 2012 13:15:26 GMT -5
Tell those boys to give the DPC tabata training with RJO a shot. I'm still recovering. interested to hear how it went.
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Post by rjoxiv on Sept 18, 2012 14:19:12 GMT -5
HA! My whole body was still sore today! I did bust out the max rounds, but it hurt!
I know Big Game will make the DPC proud!!!
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Post by CAG04 on Sept 18, 2012 20:33:52 GMT -5
I did the adventure 5k in the gym today. Started with 8 pull up burpies (3pull ups each one) then 8 min on stairs followed by a7:50 mile on the mill finished with a rough 8 min on the tri bike.
Bonus 10-10-10 pull ups.
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Post by CAG04 on Sept 18, 2012 20:36:20 GMT -5
Those max rounds scared me sorry RJO.
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Post by rjoxiv on Sept 19, 2012 5:08:14 GMT -5
I like that adv 5k. Gonna do ot 2moro.
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