Back

Hit up the gym again after taking Tuesday and Wednesday off. Taking it slow though and seeing how my body reacts to moving again.

5 rounds

500 meter row

15 burpees

Rough Evening

After feeling good during my short workouts on Monday and deciding to take a walk around the neighborhood I got almost all the way home before tripping on a sprinkler head and taking a tumble. I wound up being admitted due to contractions and have been advised to take it easy for a few days before returning to normal activities....

Energy Surge

@ Adv. Fit
21-15-9
DBg2oh 20 lbs
ring rows
step lunges


@ home
3 rounds
30 push-ups
30 sit-ups
30 squats

@ home after dinner
walked 1.8 miles around the neighborhood

4 rounds of:

20 burpees (modified of course)
20 step lunges
20 wall ball shots 10lbs
20 KB SDHP 16lbs (I think)

8 rounds of:

250 meter row
6 ring rows
9 push press 45lbs
12 push-ups
15 KB swings


The 250 meter row is what worked me today! Wowzers!

5 rounds of:

20 overhead squats w/ PVC pipe
15 sit-ups
10 HR push-ups
400 meter jog (1/4 mile)

Increasing

Got in a swim at 24 hour fitness -- upped it to 76 laps in about an hour.

The people who do not know the rules of the road also apply to the pool are driving me nuts though!

15 reps each of the following
Clean and jerk 65 lbs
Burpees
Sit-ups
HR push-ups

12 reps each of the following
Clean and jerk 65 lbs
Burpees
Sit-ups
HR push-ups

9 reps each of the following
Clean and jerk 65 lbs
Burpees
Sit-ups
HR push-ups

6 reps each of the following
Clean and jerk 65 lbs
Burpees
Sit-ups
HR push-ups

3 reps each of the following

Clean and jerk 65 lbs
Burpees
Sit-ups
HR push-ups

C's Version of the 'Filthy Fifty'

50 step-ups
50 push-ups
50 kb swings
50 knees to elbows
50 kneeling superman
50 kb squat toss
50 modified burpees
50 kb sumo high-pull
50 squats
50 sit-ups

Swimming

Swam for approx an hour completed 70 laps.

More weights with some cardio

7 rounds of

7 push jerks 65 lbs
7 ring rows
speed walk straight part of track down and back (everyone else ran this)

Learning some weight-lifting

3 sets 5 reps wall squats (wow, these are brutal)
3 sets 5 reps overhead squats with pvc pipe
25 push-ups
25 standing sit-ups
25 squats

then...
4 sets 5 reps front squats adding weight each set
4 sets 5 reps power clean 45 lbs
4 sets 5 reps power clean 65 lbs