1-24-08 6 am Earn Your Breakfast

Sam instructions as last night: go heavier than normal, heavy enough putting the weight down for a pause during the timed set is needed.

Supersets in a circuit, :45 interval:
Lunge + Pushup (:45 each leg, :45 for pushup, :45 rest for the rotation)
1 arm row +swing
1 arm military press +squat

3x through this sequence. More cursing!

Victims choice:

High pulls or Burpees
:45 work, :30 rest
4 rounds

Wed. 1-23-08 5:30pm Earn Your Supper

Even by our standards, this was a tough one. The instructions were to go heavier than normal, heavy enough putting the weight down for a pause during the timed set was needed.

Supersets in a circuit, :45 interval:
Lunge + Pushup (:45 each leg, :45 for pushup, :45 rest for the rotation)
1 arm row +swing
1 arm military press +squat

3x through this sequence. Some high quality cursing today!

But wait, there's more!

High pulls :45 work, :30 rest
6 rounds (3 per arm)

Tuesday 1-22-08 6am

Stacking
Alternating Lunge
Alternating Lunge, 1 Arm Row
Alternating Lunge, 1 Arm Row, Swing
Alternating Lunge, 1 Arm Row, Swing, Thruster
Alternating Lunge, 1 Arm Row, Swing, Thruster, Burpee

:30 work per exercise, :30 rest

2:00 break
Same exercises, reverse the sequence:
Burpee,
Burpee,Thruster,
Burpee,Thruster,Swing
Burpee,Thruster,Swing, 1 Arm Row,
Burpee,Thruster,Swing, 1 Arm Row, Alternating Lunge

rest 2:00

:20 work/:10 rest
Seated Hot potato
Seated Russian Twist
V-up
Pleasant Valley

Monday 1-21-08 5:30pm

Stacking
Alternating Lunge
Alternating Lunge, 1 Arm Row
Alternating Lunge, 1 Arm Row, Swing
Alternating Lunge, 1 Arm Row, Swing, Thruster
Alternating Lunge, 1 Arm Row, Swing, Thruster, Burpee

:30 work per exercise, :30 rest

2:00 break
Same exercises, reverse the sequence:
Burpee,
Burpee,Thruster,
Burpee,Thruster,Swing
Burpee,Thruster,Swing, 1 Arm Row,
Burpee,Thruster,Swing, 1 Arm Row, Alternating Lunge

rest 2:00

:20 work/:10 rest
Seated Hot potato
Seated Russian Twist
V-up
Pleasant Valley

1-18-08 6am

Instruction: Windmill

Circuit

See Saw press
Seated Hot potato
Lunge

swings
:30 work
:20 rest
x5 rounds

1-17-08 Thursday 5:30pm

Instruction: Windmill

Circuit
Pushup
Hot potato
Lunge

swings
:45 work
:30 rest
x5 rounds

1-17-08 Thursday 6am

Stacking

Swing
rest:30
Swing, pushup,
rest:30
Swing, pushup, swing,
rest:30
Swing, pushup, swing, squat,
rest:30
Swing, pushup, swing, squat, swing,
rest:30
Swing, pushup, swing, squat, swing, chase the rabbit
rest 2:00 and repeat.