"I'm going to vomit."

"If I don't stop for sec, I'm going to vomit."

I mumbled that before the 4th circuit and it pretty much sums up how this one went. Very well indeed.

We went Simon-style this morning, which means no breaks between sets, except walking to the next station, until someone gives out.

When we were done a personal trainer in the gym, said, "Y'all look like someone just kicked your asses." Compliment accepted.

Monday Morning
Ran 220 yds @ 7.5mph (1:04)
Single Leg Romanian Deadlift x 5/5 @ 10#/10#
Two-Dumbbell Clean & Press x 10 @ 30/30#
Bicycle Crunches x 30
Machine Pullups x 5 @ -150

Ran 220 yds @ 7.5mph (1:04)
Single Leg Romanian Deadlift x 5/5 @ 10#/10#
Two-Dumbbell Clean & Press x 10 @ 30/30#
Bicycle Crunches x 30
Machine Pullups x 5 @ -150

Ran 220 yds @ 7.5mph (1:04)
Single Leg Romanian Deadlift x 5/5 @ 10#/10#
Two-Dumbbell Clean & Press x 10 @ 30/30#
Bicycle Crunches x 30
Machine Pullups x 5 @ -150

(One Minute Break)

Ran 220 yds @ 7.5mph (1:04)
Single Leg Romanian Deadlift x 5/5 @ 10#/10#
Two-Dumbbell Clean & Press x 10 @ 30/30#
Bicycle Crunches x 30
Machine Pullups x 5 @ -150

A mile is a mile

13:01. Will get faster.

Bodyweight Thursday

Thursday Morning
Warm up
Run 220 yds @ 7.5 mph

Circuit
Bulgarian Split Squat x 5/5 (new to us)
Feet-up Pushups x 10 (small Swiss ball)
Myotatic Crunch x 25 (long crunch on small Swiss ball)
Bodyweight Rows x 10 (on squat bar, below chest high)
Bench Dips x 10 (feet on floor - new for us)

Bulgarian Split Squat x 5/5
Feet-up Pushups x 10
Myotatic Crunch x 25
Bodyweight Rows x 10
Bench Dips x 10

Bulgarian Split Squat x 5/5
Feet-up Pushups x 10
Myotatic Crunch x 25
Bodyweight Rows x 10
Bench Dips x 10

Bulgarian Split Squat x 5/5
Feet-up Pushups x 10
Myotatic Crunch x 25
Bodyweight Rows x 10
Bench Dips x 10

Bulgarian Split Squat x 5/5
Feet-up Pushups x 10
Myotatic Crunch x 25
Bodyweight Rows x 10
Bench Dips x 10

Warm down
Elliptical Machine x 30min @ 50 RPM

Bulgarian Split Squat

'Back' to Work

Today's workout aimed to exercise/stretch our back muscles. I felt much better, if substantially more exhausted.

Monday Morning
Warmup
Run 220 yds @ 7.5 mph
Cable Row x 20 @ 50#

Workout
Burpees x 5
Back Extensions x 10
Knee Ups x 15 (Captain's Chair)
Lunges x 20 (10/10)
Hang x 25 seconds(from Pullup Bar)
Russian Twists x 30 @ 18# Medicine Ball

Burpees x 5
Back Extensions x 10
Knee Ups x 15 (Captain's Chair)
Lunges x 20 (10/10)
Hang x 25 seconds(from Pullup Bar)
Russian Twists x 30 @ 18# Medicine Ball

Burpees x 5
Back Extensions x 10
Knee Ups x 15 (Captain's Chair)
Lunges x 20 (10/10)
Hang x 25 seconds(from Pullup Bar)
Russian Twists x 30 @ 18# Medicine Ball

Burpees x 5
Back Extensions x 10
Knee Ups x 15 (Captain's Chair)
Lunges x 20 (10/10)
Hang x 25 seconds(from Pullup Bar)
Russian Twists x 30 @ 18# Medicine Ball

Russian Twists

One Hundred Pounds

Returned to some exercises I haven't done in a while.
Six Exercises four times through.

I still hate planks.

I liked the idea of carrying 100 pounds on the farmer's walk.
It felt pretty good. Well, except the last one.

Thursday's Workout
Plank x 1 minute
2-Hand Dumbbell Clean & Press x 10 @ 30#/30#
Machine Pullup x 5 @ -170#
Machine Dip x 5 @ -120#
Myotatic Crunch x 25 (long crunch on Swiss ball)
Farmer's Walk x 150+ ft. @ 50#/50# (Two dumbbells)

Plank x 1 minute
2-Hand Dumbbell Clean & Press x 10 @ 30#/30#
Machine Pullup x 5 @ -170#
Machine Dip x 5 @ -120#
Myotatic Crunch x 25
Farmer's Walk x 150+ ft. @ 50#/50#

Plank x 1 minute
2-Hand Dumbbell Clean & Press x 10 @ 30#/30#
Machine Pullup x 5 @ -170#
Machine Dip x 5 @ -120#
Myotatic Crunch x 25
Farmer's Walk x 150+ ft. @ 50#/50#

Plank x 1 minute (had to break this one up)
2-Hand Dumbbell Clean & Press x 10 @ 30#/30#
Machine Pullup x 5 @ -170#
Machine Dip x 5 @ -120#
Myotatic Crunch x 25
Farmer's Walk x 150+ ft. @ 50#/50#

440's

Tuesday's Intervals (Times approximate)
Walked 440 yards (5:00)
Ran 440 yards (2:30)
Walked 220 yards (2:30)
Ran 440 yards (2:30)
Walked 220 yards (2:30)
Ran 440 yards (2:30)
Walked 440 yards (5:00)

400

Missed the second workout last week.
Made up for it today.

5 circuits of 4 exercises, 20 reps each set.
400 Reps.

Monday
Pushups (Regular) x 20
Two-Arm Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 20
Squats x 20

Pushups (Regular) x 20
Two-Arm Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 20
Squats x 20

Pushups (Regular) x 20
Two-Arm Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 20
Squats x 20

Pushups (Regular) x 20
Two-Arm Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 20
Squats x 20

Pushups (Regular) x 20
Two-Arm Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 20
Squats x 20

On the road

Still at a conference away from home and still a little sore from Monday, but I wanted to run.

So:
Wednesday
Walked a quarter mile.
Ran a mile, with a couple of hills, in about 13:10.
Walked a half mile.

My calves tightened up badly, but didn't cramp. In the end, however, I think my overall soreness was better after than before.

Just a few Burpees

I'm at a conference at a small college. The temperature was around 90 at 7pm and it was a little humid.

It seemed simple. I'd walk a mile around campus to loosen up after a couple of days of car riding and desk sitting.

Then I'd run for a little, do some Burpees, walk some and repeat.
An hour later I could hardly move.

Monday Workout
Part A - Warmup
Walked 1 mile in just under 20 minutes.

Part Dos
Ran 1 minute. 10 Burpees (pushup, reach/no jump). Walked 2 minutes.
Ran 1 minute. 9 Burpees. Walked 2 minutes.
Ran 1 minute. 8 Burpees. Walked 2 minutes.
(at about this point I realized this was insane, but I was not stopping)
Ran 1 minute. 7 Burpees. Walked 2 minutes.
Ran 1 minute. 6 Burpees. Walked 2 minutes.
(at about this point the transition from run to burpees began to include a serious catching of breath)
Ran 1 minute. 5 Burpees. Walked 2 minutes.
Ran 1 minute. 4 Burpees. Walked 2 minutes.
(at about this point a serious calf cramp threatened, so I had to hold my foot just right while I ran to stave off shooting pain)
Ran 1 minute. 3 Burpees. Walked 2 minutes.
Ran 1 minute. 2 Burpees. Walked 2 minutes.
Ran 1 minute. 1 Burpee. Walked 2 minutes.

(Part Dos took just over 40 minutes, so the burpee sets averaged about a minute).

That's that the first time I've exercised for an hour non-stop in quite a while. Hell, possibly in 20 years. I covered 2.82 miles, about 3.5 laps around campus. And 60 Burpees.

I'll sleep well tonight.

Non-Stop Bodyweight

Thursday Workout

All bodyweight exercises today.

Part 1
Elliptical Machine Tabata
8 x (20 seconds at 90rpm & 10 seconds at 60rpm)

Part 2
Non-stop for 4 circuits
Air Squats x 15
Feet-up Pushups x 10
Bodyweight Rows x 10 (chest high bar)
Bicycle Crunches x 20
Knee Ups x 10 (Captain's Chair)

Sprints?

Run the sides walk the curves.
100 yard 'sprints' and 120 yard walks.

10 x 100 yard sprint. 25-27 seconds each.

With warmup and warm down walks, I covered almost two miles.

Pain, in two parts

Wanted to wear us down today.
Sprints (for us) alternating with deadlifts, followed by a circuit of chest/shoulder, legs, posterior chain, obliques, abs.

It worked. Our butts were kicked.

Part 1
We ran at the same time and alternated at deadlifts
Ran 220 yds in 1:04 (treadmill)
Deadlift x 5 @ 185#
Ran 220 yds in 1:04 (treadmill)
Deadlift x 5 @ 185#
Ran 220 yds in 1:04 (treadmill)
Deadlift x 5 @ 185#

Part 2
1 minute each station - approx 30 sec work/30 sec rest
Burpee + Dumbbell Clean & Press x 5 @ 15#/15#
Box Jump x 10 @ 18"
Two-Arm Kettlebell Swing x 15
Russian Twist x 20 @ 15#
Myotatic Crunch x 25 (Long Crunch on Bosu Ball)

1 minute rest

Burpee + Dumbbell Clean & Press x 5 @ 15#/15#
Box Jump x 10 @ 18"
Two-Arm Kettlebell Swing x 15
Russian Twist x 20 @ 15#
Myotatic Crunch x 25 (Long Crunch on Bosu Ball)

1 minute rest

Burpee + Dumbbell Clean & Press x 5 @ 15#/15#
Box Jump x 10 @ 18"
Two-Arm Kettlebell Swing x 15
Russian Twist x 20 @ 15#
Myotatic Crunch x 25 (Long Crunch on Bosu Ball)