21st workout of the year, 2/19/2011.
Music: Rick Derringer and James Gang. T-Shirt: The Ultimate Fighter
OK. We are all paying for it from the last workout. The quads are still not close to recovery! The “Hashey Protocol” is brutal!
So what does that mean? It means we’ll be doing the Hashey Protocol with some other exercises today.
Glutton for punishment?
I think: Yes!
I’m writing this 6 hours later and I feel totally spent! 
First: Some Medicine Ball Core Work
5 Balls, variety of weights
- Sit up/side to side, 10 Reps Each Ball
- Leg Raises Arms Extended, 10 Reps Each Ball
- Ball To Each Foot, 10 Reps Each Ball
- Seated Twists Legs Up, 10 Reps Each Ball
- Seated Twists Legs Up/Spread 9 Reps Each Ball
- Seated Leg Raises Ball Overhead, 10 Reps Each Ball
Second: Plate Press using the “Hashey Protocol”
Another totally crazy thing to attempt. 
No one could do it with precision of course I don’t really care about style points anyway. Just push it!
Minute 1 – 1 Plate Press every 5 seconds
Minute 2 – 1 Plate Press every 10 seconds
Minute 3 – 1 Plate Press every 15 seconds
Minute 4 – 1 Plate Press every 20 seconds
Minute 5 – 1 Plate Press every 15 seconds
Minute 6 – 1 Plate Press every 10 seconds
Minute 7 – 1 Plate Press every 5 seconds
Third: Plate Curls using the “Hashey Protocol”
I thought doing curls would give the triceps and shoulders a break.
Didn’t happen.
The shoulders are involved with the curl motion as well as the isometric portion of the exercise. And the triceps have to contribute a bit to the isometric part as well.
Minute 1 – 1 Plate Curl every 5 seconds
Minute 2 – 1 Plate Curl every 10 seconds
Minute 3 – 1 Plate Curl every 15 seconds
Minute 4 – 1 Plate Curl every 20 seconds
Minute 5 – 1 Plate Curl every 15 seconds
Minute 6 – 1 Plate Curl every 10 seconds
Minute 7 – 1 Plate Curl every 5 seconds
Fourth: The upper body needed a break.
Even though the legs aren’t anywhere near recovered we did 100 squats anyway.
Fifth: Planks with the Hashey Protocol
We came out of the plank position at all the second intervals.
Oh yeah! Loads of fun!
Minute 1 – 1 Plank/Rest every 5 seconds
Minute 2 – 1 Plank/Rest every 10 seconds
Minute 3 – 1 Plank/Rest every 15 seconds
Minute 4 – 1 Plank/Rest every 20 seconds
Minute 5 – 1 Plank/Rest every 15 seconds
Minute 6 – 1 Plank/Rest every 10 seconds
Minute 7 – 1 Plank/Rest every 5 seconds
Video:
JONESERCISE 