I try to vary our workouts, to keep our muscles confused and adapting. But I was afraid I'd gotten into a bit of a rut - pushups, pull-ups, cleans, burpees, etc.
So, today I did two different full-body exercises in circuit - Sumo Deadlift High Pulls (Deadlift into a Upright Row) and Thrusters (Front Squat into an Overhead Press) along with five different ab exercises.
Sumo Deadlift High Pull x 10 @ 45# (Olympic bar)
Thrusters x 10 @ 45#
Plank x 1 minute
Sumo Deadlift High Pull x 10 @ 45#
Thrusters x 10 @ 45#
Swiss Ball Crunch x 25
Sumo Deadlift High Pull x 10 @ 45#
Thrusters x 10 @ 45#
Situps (on bench) x 20
Sumo Deadlift High Pull x 10 @ 45#
Thrusters x 10 @ 45#
Leg Raises (on bench) x 20
Sumo Deadlift High Pull x 10 @ 45#
Thrusters x 10 @ 45#
Machine Twists x 25R/25L @ 30#
It was a little easier aerobically than I expected, and I was pleased to make 100 squat motions with no real problems - but my thighs & arms, especially my shoulders, got what I was after.
Friday
Wednesday
Morning Run
I hate running.
I try to incorporate 220's or 440's into workouts about every 3rd workout.
Tuesday I was supposed to run 220's, but I got carried away and ran a 440 on the first circuit, which was fine until I got the inevitable calf cramp.
Run on Treadmill x 440yds @ 7.5 mph (8 min mile pace)
Machine Dips x 5 (-100)
Machine Pullups (close grip) x 5 (-150)
Plank x 1 minute
Run on Treadmill x 220yds @ 7.5 mph
Machine Dips x 5 (-100)
Machine Pullups (close grip) x 5 (-150)
Swiss Ball Crunch x 25
Run on Treadmill x 220yds @ 7.5 mph
Machine Dips x 5 (-100)
Machine Pullups (close grip) x 5 (-150)
Machine Twists x 25/25 @ 30#
On the last run I got my persistent right calf cramp, but I finished the run and other sets. I had to travel, so I called it there.
The twelve sets was our usual workout a couple of months ago, but now, even with the runs, it seemed light. I'll take that as a good sign.
I try to incorporate 220's or 440's into workouts about every 3rd workout.
Tuesday I was supposed to run 220's, but I got carried away and ran a 440 on the first circuit, which was fine until I got the inevitable calf cramp.
Run on Treadmill x 440yds @ 7.5 mph (8 min mile pace)
Machine Dips x 5 (-100)
Machine Pullups (close grip) x 5 (-150)
Plank x 1 minute
Run on Treadmill x 220yds @ 7.5 mph
Machine Dips x 5 (-100)
Machine Pullups (close grip) x 5 (-150)
Swiss Ball Crunch x 25
Run on Treadmill x 220yds @ 7.5 mph
Machine Dips x 5 (-100)
Machine Pullups (close grip) x 5 (-150)
Machine Twists x 25/25 @ 30#
On the last run I got my persistent right calf cramp, but I finished the run and other sets. I had to travel, so I called it there.
The twelve sets was our usual workout a couple of months ago, but now, even with the runs, it seemed light. I'll take that as a good sign.
Sunday
Christmas Eve
Needed a fast Tabata-style workout.
I did these sets with 10 second rest between each.
Pushups (Hand Release) x 10
Dumbbell Clean & Press x 5/5 @ 35#
Swiss Ball Crunches x 20
Pushups (Hand Release) x 10
Dumbbell Clean & Press x 5/5 @ 35#
Swiss Ball Crunches x 20
Pushups (Hand Release) x 10
Dumbbell Clean & Press x 5/5 @ 35#
Swiss Ball Crunches x 20
Pushups (Hand Release) x 10
Dumbbell Clean & Press x 5/5 @ 35#
Swiss Ball Crunches x 20
Pushups (Hand Release) x 10
Dumbbell Clean & Press x 5/5 @ 35#
Swiss Ball Crunches x 20
I was surprised to make 5 circuits with minimal rest.
But when I was done, I was definitely done.
Hand Release Pushups:
I did these sets with 10 second rest between each.
Pushups (Hand Release) x 10
Dumbbell Clean & Press x 5/5 @ 35#
Swiss Ball Crunches x 20
Pushups (Hand Release) x 10
Dumbbell Clean & Press x 5/5 @ 35#
Swiss Ball Crunches x 20
Pushups (Hand Release) x 10
Dumbbell Clean & Press x 5/5 @ 35#
Swiss Ball Crunches x 20
Pushups (Hand Release) x 10
Dumbbell Clean & Press x 5/5 @ 35#
Swiss Ball Crunches x 20
Pushups (Hand Release) x 10
Dumbbell Clean & Press x 5/5 @ 35#
Swiss Ball Crunches x 20
I was surprised to make 5 circuits with minimal rest.
But when I was done, I was definitely done.
Hand Release Pushups:
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