August 5, 2010

Workout group, 10 of us, weighted vest -- 82 degrees and humid.

Standard warm up and mobility.

3 way Suicide, trigger event
v-ups
rest
burpees
lunges
push ups
3 rounds

partner bench carry anyhow, 400 yards, kinda goofy, kinda cool

big suicides, 25 yards, 50 yards, 75 yards, 100 yards

3 way suicides, I bonked on this

Evening Work out-- weighted vest, mmmm still wet from noon

Hang Squat Cleans, 89# 10, 8, 6, 4, 2
Push up burpees with a pull up, 2, 4, 6, 8, 10

Stair climbing, 45# and 25# dumbbells, carry a pair up, walk down empty handed, carry the second pair up, carry the first pair down, and so on. I think I only got 3 cycles before my heart considered exploding, and I decided to pull back a bit -- hot and humid in the stairwell.

Diagonal Plate raises, and Bent over rows.

25#x12 each side, 89#x12, 35#x10 each, 89#x10, 45#x8 each, 89#x8

15 minutes on the Elliptical thing, my heart rate fell below 150 bpm after 10 minutes, but, held an average of 150 for the full time. I have no idea what the rate was in the stairwell, well over 160 I'd guess.

3 rounds
Farmers Walk, 75 feet, 85#, 80#, 75#
4 way neck machine, 150# 4x4
Cable Crunches, 150#, 10 neutral feet, 5 left forward, 5 right forward
Cable Push Pull, 10 each side
Good Mornings, 135#x10
Farmers Walk 75 feet, 85#, 80#, 75#