This is the workout for 8/30/2010.
In general, another major conditioning workout. The exercise circuit this time emphasized the posterior chain…so the hamstrings, glutes and low back were hit hard.
Of course the exercise/sprint combos weren’t easy at all. Nor were the exercise/suicide combos.
Yep we achieved another hard workout. One work repeating in the future!
Music: Jackyl. T-shirt: Green Eggs and Ham. My favorite Dr Suess book.
Warm Up: Sleds. Yeah they can be hard. They certainly were when we first started doing them…even with only one plate. Now a one plate (45 or 25 pounds) sled is just a warm up. So we did 3 x 25 yards.
Next: Posterior Chain Emphasis Exercise Circuit. 8 stations, 30 seconds each station for max reps. 3 cycles today.
- DB Curls
- DB Triceps Extension
- Plate Good Mornings
- Plate Pull Throughs
- Weighted Bridging
- Squats with Toes Up
- Hip Ups on Bench
- Ab Pullins on slide board
Next: Triceps Dips Circuit. 3 sets of each 15, 12, 10
Next: Incline Push Up Circuit. 3 sets of each 15, 12, 10
- ¼ at the top
- ¼ at the bottom
- Full Push Up
Next: Exercise/Sprint Combo
- 10 Sit ups – 50 Yard Sprint
- 10 Push ups – 50 Yard Sprint
- 10 Mountain Climbers – 50 Yard Sprint
- 10 Elbows to Knees/Suicide
- 10 Ground Up Push Ups/Suicide
- 10 Squat Jumps/Back Pedal Suicide
Next: Core/Abs
- Plank 1 minute
- One Leg Plank 30 seconds each side
- Flying Squirrel 30 seconds
- Superman 30 seconds
Video: