May 29, 2009

A handful of us got together and gave it hell.

Yesterday "J" kicked everybodies butts.

After warm ups we started with the 4x4 conditioning test -- run the width of the tennis court 2x, 16 burpees, 16 lunge walks, 16 pushups, 4 sets no rest. Then we did 5x5s using barbells from the weight room: 5 dead lifts, 5 bent rows, 5 cleans, 5 push press, 10 lunge walks, 2 sets -- rest only while the other guy has the weights. Then "J" set out 5 cones and we had to get the barball to the overhead position (any form, technique) and then walk to the next cone, set it down, pick it back up overhead, walk to the next cone, repeat. Then we did a "dead lift suicide" -- dead lift 5x, walk with the bar to the next cone, set the bar down, run to the end line and then back to the bar, etc. (stopping at each cone), finish with a full court "sprint", 2 sets. The Big Finish was the "team plank" shuttle run/relay race -- lowplank, right plank, left plank, low plank. Collapse.

I of course missed it and so was feeling spunky. So invited everybody to play with me today.

Typical warm up

We ran the indoor track as the trigger event.
Over head squats 89#
Kettle bell swing
farmers walk with kettle bells
sledgehammer
tornado ball slams
box jumps

3/4s of a Tabata cycle

push ups/v-ups
squats/lunges
jump and stick/1 legged hop