October 19, 2010
This was a killer, my legs are fried, so tired, I am wondering how they will feel tomorrow?
Warmup: 3 circuits, 60s rest
15# bar OH Walking Lunge x5
30# KB swing x10@
x5 Burpees
Workout
A) 1 arm DB Clean and Press 60# x4@ x4@ x4@ x4@ 90s rest
B) 1 arm DB Snatch 70# x4@ x4@ x4@ x4@ 90s rest
C) SS with 60s rest
C1) Bulgarian Split Squat 70# (35#x2) x5@ x5@ x5@ x5@
C2) Glute Ham Raise BW x5 x5 x5 x5
I think I am abandoning the machine and going to a bar to pin my legs, I just don't think I fit in the machine well.
C3) 60s rest
D1) Pushups x15 x15 x12 x7
D2) Lat PD 130# x5 x5 x5 x4
D3) 60s rest
FINISH HIM!
Tabata 8kg Med Ball slams
Aprox 10 slams per 20 second interval
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