Four is Enough

The plan was a full-body exhaustion, and it worked.

Four circuits of:
Bear Crawl x 20 yards
Long Crunch x 25 (Bosu Ball)
Russian Twists x 20 @ 10# dumbbell
Kettlebell Swing x 15 @ 35#
Manmakers x 5 @ 10#/10# (burpee with dumbell rows & overhead press)

More than enough.

Abs Monday

Decided to go with three different ab exercises today.

Run x 220 yds @ 7.5 mph (1:04)
Bicycle Crunches x 20
Feet-up Pushups x 15
Russian Twists x 10 @ 10# (medicine ball)
Machine Pullups x 5 @ -150
Knee-ups x 10 (Captain's Chair)

Run x 220 yds @ 7.5 mph (1:04)
Bicycle Crunches x 20
Feet-up Pushups x 15
Russian Twists x 10 @ 10# (medicine ball)
Machine Pullups x 5 @ -150
Knee-ups x 10 (Captain's Chair)

Run x 220 yds @ 7.5 mph (1:04)
Bicycle Crunches x 20
Feet-up Pushups x 15
Russian Twists x 10 @ 10# (medicine ball)
Machine Pullups x 5 @ -150
Knee-ups x 10 (Captain's Chair)

Run x 220 yds @ 7.5 mph (1:04)
Bicycle Crunches x 20
Feet-up Pushups x 15
Russian Twists x 10 @ 10# (medicine ball)
Machine Pullups x 5 @ -150
Knee-ups x 10 (Captain's Chair)

It was exhausting, but not overwhelmingly so. We are getting in better shape, so to deal with that I think I need to start increasing reps/set, rather than total sets.

Cindy

We did a version of the Crossfit 'Cindy' on Tuesday.

Three Circuits
Reverse Rows x 5 (pull up to chest high bar, heels on ground & planked)
Hand-Release Pushups x 10
Air Squats x 15

1-minute rest

Three Circuits
Reverse Rows x 5
Hand-Release Pushups x 10
Air Squats x 15

1-minute rest

Four Circuits
Reverse Rows x 5
Hand-Release Pushups x 10
Air Squats x 15


So: 30 Sets, totaling 50 Reverse Rows, 100 pushups, and 150 Squats in under a half hour.

Still feeling it in my chest and quads on Friday.