12.30.09

Warm Up:

Mix and mingle as desired

- 25 burpees
- 3 minute plank

WORKOUT:

4 rounds
40-30-20-10x reps

-Walking lunge steps, forward
-Push-ups
-Walking lunge steps, reverse
-Sit-ups

'10 goals

okay so here it is; i have a few goals i'm trying to attain early in 2010, in pursuit of these goals i've realized i must up the dosage of my workout. So, my programming is going to look some like this. mon-thurs during my lunch break at work i'm going to be hitting shoulder press, dead lift, back squat, and some bench press, weighted pull ups, weighted dips, and maybe a few rows pretty hard and as heavy as possible, trying to maintain current strength levels, while i really focus on my metabolic conditioning. How am I planning on doing that? I will perform each movement throughout the week at my current max with 1-1-1-1-1. For met-cons, I will perform a met-con (probably from the main site) either in the morning or after work; if the main site posts a heavy day (1-1-1-1-1 or 3-3-3-3-3) i will then go run wind sprints for the met-cons for the day. Each friday i will perform a bench mark WOD so that I can compare my current goals to where I actually fall. I'm going to try this for a month, after that month I will then decided if i will compete in the sections or not.

12.28.09

(NO Title)

Warm up:
-25 lunges each foot
-3 minute plank

Workout:
3 rounds for time:
-25 box jumps (2 stairs)
-25 dips

12.27.09

Girlish Workout

Warm Up:

- 25 walking lunge each leg (big steps
- 3 Minute plank (break up as desired)

Workout:

Complete for time {10min. cut off}. Break up individual movements as needed.

-50 regular squats
-15 man pushups
-25 jumping squats
-60 girl pushups
-50 overhead squats