Today's workout?

[Sully]

I am the MONKEY KING!!!!! Monkey kung fu

http://www.youtube.com/watch?v=j0FWxGT4YYY

[SkinnyDevil]

Day 6 (4 days getting 2 workouts a day!)...tomorrow I'll take off.

Very light day....

1 round on Total Gym
calf raises
squats
25 pull-ups 25 chin-ups
static jog

Now for some beef.....

[SkinnyDevil]

Monday...

3 minute TG+ warm-up, then

Tabata:

bicep/tricep combo
single stair
sit-ups
double stair
bicep/tricep combo
triple stair
sit-ups

25 pull-ups
25 chin-ups
2 minute jog

total time: 38 minutes

[Hannibal]

bike - 40 km
half of that distance - with the backpack with 2 ducks and over 100 eggs

[KD]

nice I love biking with eggs.


we did a bunch of crazy partnered warmups that include wheelbarrows, body drags, and partnered burpees with lateral jumps. then worked on rope climb technique

worked on max Power Clean. I did a variety of low ways and low reps instead of max. highest weight I did was 135. didn't get around actually doing a max.

Death By Thruster
(front squat to push press)
1st minute 1 thurster. 2nd minute 2, 3rd 3 and so on till as many rounds as you can do. I did 13 full rounds and 10 additional with 65 lbs. big dudes were supposed to do 95 lbs, but my round #'s were pretty tops.

[SkinnyDevil]

I wish it was warm enough to bike here. I need to get one of those stands so I can stationary bike with my bike!

Thrusters, eh? Might have to try those today!

=====

Today's FIRST workout:

3 minute warmup

Tabata Protocol:

single stair
TG row/reverse fly combo
double stair
bridges
triple stair

light weight focusing on back
30 pull-ups
30 chin-ups
2 minute static jog

38 minutes

=====

Today's SECOND workout....

30 pull-ups
30 chin-ups

That's all.....

[KD]

rope climb practice

3 Rounds:
500m Row
12 Deadlifts (BW)
21 Box Jumps (24/20?)

14:30 with 20" boxes. Pretty decent time. My deadlift form is still not spectacular as i'm all legs short torso but i'm managing. luckily I don't weigh too much. My running is going up considerably as is the strength in my shoulders. My arms/biceps are also stronger and doing 15 softball grip dead-hangs now even after a workout. I'll have to go in someday fresh and see how many I can do.

[SkinnyDevil]

KD - Tell me about that 500m row? Are you on the water or is there some kind of counter on a rowing machine?

Today:

TG warm-up
1100+ sit-ups
1200+ stairs (600+ up & 600+ down)
25 pull-ups
25 chin-ups

45 minutes on the nose

[KD]

yeah its on the rowing machines. This particular one most subbed running for rowing. I guess I should have said my running times are gong down, but ability is going up. Basically I did this entire workout without any real stopping.

1100 sit-ups!
where are you doing stairs? I think if I once again lived an old factory or commercial elevator building I would do stairs. I tried doing them in interior homes stairs and figured it was just a matter of time before i broke my neck.

[SkinnyDevil]

Right now the stairs are just being done in my house. I'm not near a good set at a track or stadium right now (unfortunately!).

Today:

TG warm-up, then tabata:

single stair
bicep/tricep combo
double stair
bicep tricep combo
triple stair

light weight
2 minute shadow boxing
25 pull-ups
25 chin-ups
2 minute jog

41 minutes

[KD]

have you tried doing box jumps? probably less chance of slippy slidey..and more bang for your buck too. Doing more than 25 jumps in a row or 100 in a workout on a high box makes me want to puke. mixing with lateral jumps (over a bar or other thing) is a intense combo.

[KD]

500 meter run
started with major painful mobility work on shoulders and hips.

squat snatch practice

workout: 30 snatches ( i only did 65 lb)
3:33

prior to the workout I busted out 18 soft-ball grip deadhangs and then another 17 afterward!!!

trying to master the right wraps on rope climbs too. ran quite a distance afterward. my body aches.

[SkinnyDevil]

have you tried doing box jumps?

You are evil....

Today:

4 minute TG warm-up

Tabata:

single stair
leg lifts
box jump (alternating low & high)
leg lifts
single stair

10 pull-ups
10 chin-ups
3 minute jog

30 minutes to the second.

I thought the box jumps were gonna kill me...but it became even more pronounced when I tried to do the last set of single stair sprints and my legs didn't want to move!

[KD]

heh, yeah man, only you would try to throw them into a tabata set first thing.

yesterday did a partnered workout where 1 person holds really uncomfortable positions while the other does reps of exercises. lets just say my partner was thrilled that he did not have to wait too long on the wall sits and planks.

30 Med Ball Cleans – Partner holds Med Ball overhead
30 Squats – Partner holds the a wall sit
30 Abmat Sit-ups – Partner holds a V-up
30 Wall Balls (20/15#) – Partner holds a wall sit with medicine ball
30 Burpees – Partner holds the Push-up position

rowing/stretching/biking

[SkinnyDevil]

heh, yeah man, only you would try to throw them into a tabata set first thing.

Are you telling me I wasn;t supposed to do that? Geezz...

I'm jealous regarding the rowing & biking! I need to get a rowing machine.

[KD]

Are you telling me I wasn;t supposed to do that? Geezz...

I'm jealous regarding the rowing & biking! I need to get a rowing machine.

yeah, at first I hated the rowing - because I was terrible at it.

It now seems to me to be the most valuable piece of modern equipment. I mean its pretty much impossible to replicate the movement other than the real thing, and it works virtually your entire body physically as well as being great full bodied cardio.

could be too nasty soon enough for the bike...we shall see


 

[SkinnyDevil]

Yeah, I had a rowing machine years ago, but it was the cheap kind and broke down after a coupla years of heavy use.

I need to hit freecycle for a new one.

[SkinnyDevil]

Lite day...

TG warm-up

Tabata:

single stair
sit-ups
double stair

30 pull-ups
30- chin-ups
2 minute cool-down jog

23 minutes.

[KD]

I think tonight was one of the most brutal workouts for me so far.

5 rounds:

20 Kettlebell Swings (24/16 kg)
20 yd Suicide Sprint
15 Kettle Bell Swings
20 yd Suicide Sprint
10 Kettle Bell Swings
20 yd Suicide Sprint
Rest 3 minutes

the '20 yard' sprint in fact was a ladder of 5, 10, 15, 20 yards each way. the type where you have to touch the ground which is very disorienting..not to mention it was like people dodge with a packed 'track' of a small gym floor.


in total it was 225 swings. I did 16 kg not 24 and it was still a major fuck. the goal was to get under 30 minutes for the entire workout (you had to take 3 min rests) and very few people made it. I got close which is surprising because I literally almost gave up from fatigue after 2 rounds. I booked it on the sprints which probably saved me very little time and drained energy..but I hardly stopped for more than a few seconds other then the rests. insaneZ!

[SkinnyDevil]

Today....

4 minute TG warm-up

tabata:

TG bicep/tricep combo
single stair
sit-ups
double stair
TG row/reverse fly combo
triple stair

3 minute cool-down jog

31 minutes

[miles]

Did full dumbbell squat->upright row->shoulder press combos; dumbbell snatches; pull-ups(varied grip); chin-ups with knee raises; burpies; and ran for ~25mins.

I used to be able to run infinite distance at high speed up to about a year ago when I basically stopped running except for indoors in warm-ups until now. I can't wait until I get back to that.. I suck so badly right now. Should start getting towards effortless in a few weeks I expect.

[KD]

i'm really regaining my running that I..uh..pretty much never had (other then pre-adolecent short sprints).

5 Rounds for time of:
6 Hang Clean (135/95#)
12 Box Jumps (24")
400m Run


I only did 75 lbs on the cleans because my form is still not the greatest. no way I could throw up 135 even with just 6 reps anyway.


this amounts to 2K run (plus run time in an out of the gym) +  60 box jumps and 30 cleans in 16:32

foolishly I didn't put clamps on my barbell so every time I had to fiddle with that but my pace was just killer. I usually opt down to 20" box jumps as 24" can be just brutal or plain scary after many jumps, but what the heck.

[miles]

Dayum running is frickin awesomestyle f'reeeeeeeeeeeeel. Was out runnin fo like 2hrs today baby girl ohhhhhhhhhhhh yeah. Runnin feels so good fo sho mofo.. ohhhh right.

[SkinnyDevil]

2 days off....but today's workout was still light (I'm being lazy!):

3 rounds TG

tabata:

single stair
sit-ups
double stair

25 chin-ups
25 pull-ups
3 minute cool down jog

[KD]

yesterday morning

partner WOD

Each Partner had to complete 3 Rds of the following
100 yd Shuttle Run (10 short lengths of gym)
30 Push Press (65#)
30 Abmat Sit-ups

While one partner worked through the entire round the other hung from the pull-up bar. If they fell, 4 burpees and back up to hanging.


this had to be one of the hardest things ever. there was no stops and when you couldn't hang any more on the bar and were tired you had to immediately do burpess and then immediately get back up on the bar.. doesn't make a lot of sense but that is how it went. luckily for my partner I still burned it pretty quick despite inheriting alot of hangtime :/. the whole thing was around 18-20 mins I think. agony.

---

today we did bench press for I think the second time in my 6 months at the gym. the other was part of a workout (BW bench as many reps) and today was a 5 rep max

I threw up 200 lbs! which means my max is well over 200 lbs now which is just insane to me. 2 months ago on the BW workout I might have got 7-8 with some assistance, but to me this is a shocking improvement considering i'm not doing any specific weighted chest stuff regularly. I estimate my max now to be at least 50 lbs over my body weight.


[edit]

forgot the actual 'workout'

which was 15 minutes to do as many rounds of
30 lunges
30 lateral jumps 18"

did either 7 or possibly 8 rounds. intense.