9-29+

Added onto Bottom post- 6AM Sunday

Burpees 100
a1- Band Curls x 12
a2- Band Fly’s x 12
a3- Weighted vups x 20
a4- Burpees 2x 25
x 5 rounds

Worked out through Monday 8AM-

Did hundreds of burpees and circuit

Burpees with weights sometimes – mostly sets of 100 and 50, 20

Abs to consisting of leg raises med ball vups

I frankly just lost count, but way over 2000 burpees and stuff..

9*28

Saturday:

 

 

9-26 No sleep 2 days now- Been active non-stop Ate once

1. Continues yesterday
   Burpees 100 and 5×20 burpees w/high jump + 5×20 med ball situps

Later:

•  Burpees 100
• A1- Pistol Squats 6×10 each leg
• A2- Chins 6×6
• A3- Med ball pushups 5×10
• A4- Abs 5×15-30 reps various leg raises
• Burpees 2×50 and 3×10 back bridges

CONDITIONING:

5 ROUNDS:

• 1min Burpees (20 reps)
• 1min Mountain Climbers
   10-12 minutes

ADD-ON:

5 ROUNDS :

• Burpees 25
• Lunge Jumps 25 each set (12 each leg+1alternating)
• Behind Neck Pullups 5
• Explosive Pushups 5
• Med ball overhead situps 15

+ 100 each knee heavy bag+ roundhouses 25 to cool down.

Couple more sets of 100 burpees

Did about another 300 burpees w/ jumps. core work , pushups = FRIDAY( 7AM)

Sleep after 3 days straight

9-25/26

(12PM) WED—THURS (6am)

Burpees 100 , 3×8 chins, 5×20 med ball feet pushups, 3x1min each side planks, 3x 1min med ball planks, 3×10 back bridges to standing, Hindu squats 100,50,50,.

5×20 high jump burpees w/rest of (2x1min jumprope, 2×100 heavy bag knees, 12 roundhouses each side)

Tabatta Burpees (20on, 10off, 8 rounds)

Bike about 45-1hr w/3min sprint @ end

* Sprint workout+Burpees 20 (10 x 100 yrd sprints w/30sec rest in between)

 

Strength-

A1-Barbell Clean and Press 5×5 w/ 90lb

A2- Invert rows 5×10

B1- DB/KB one arm swings 10 each arm

B2- DB/KB one arm cleans 10 each arm

5×10 leg raises and 3×50 burpees.

(500 burpees total in day)

 

9-25

Tuesday)

Burpees 100 and 5×20 high jump burpees

1. Pistols 6×10 each leg

2. Pullups 5×5

3. Decline situps 5×10

4. Pushups 5×25

Back bends 3×10 , wall squats 3x 1min, flutter kicks 3x1min, planks 3x1min

Strength:

Deadlifts 5×5 w/ 260

1. Bar recline rows 6×6 with 50lbs vest

2. Pushups 6×6 w/ 50lb vest

3. Lsit Leg raises on dip bar: 5×15-20 some with weighted feet

Conditioning, : 1. 25 Squat jumps with 50lb vest+ 1min Jump-rope or 1min mountain climbers all with vest on. x 5 ROUNDS

Burpees 100 (Sets of 25 with Sledgehammer switching sides.

 

9-23-Sunday

Did Bodyweight

1st WKOUT- Burpees 100

• Pistols 6×10 each leg

• Pullups 5×6

• Dips 5×8

• leg raises 5×10

• 5×20 high jump burpees

Bike 40min with walk up bridge w/ bike overhead

Park workout: Burpees 100

• Chins 5×6-8

• Lunge Jumps 4×25

• leg raises 5×10

• Feet up Pushups 5×10

• Burpees 100

Bike 45min

Burpees in sets of 50 with jumprope+ kickboxing+weighted situps 5×10, flutter kicks 3x1min, wall sits 5x1min, 

5×25 DB Clean and press,

3×10 DB hammer curls into 3×10 DB shoulder presses

About 1200 burpees total in day

9-18-2013 SAR PACK

 

• Wednesday

• Done in middle routine: 100 Burpees (20 tuck jump,30 regular, 30 dive bomber, 20 tuck jump) all no rest in 5min 55sec

Routine: (done in odd circuit with random combinations)

1. pistol one leg squat 6×10 each leg

2. pull ups 5×5-6

3. pushups 5×25

4. back bridges into standing 3×10 and 2x1min hold

5. planks 5min (2x1min each oblique, 1x1min front)

6. wall squat 3x1min

7. planks 5min (2x1min each side, 3x1min one arm pushup position)

(stretching 15min) splits and balance

LATER

• Chin-ups 3×6 BW 3×3 w/pack

• Air squats 4×25 w/pack

• Dips 3×7 B/W 3×5 w/pack

• Hanging Leg raises 6×10 w/pack

5×20 high jump burpees and 5×20 med ball situps

700 rep circuit (all done w/no rest)

100 burpees

100 heavy bag flips

100 hindu squats

100 left knee strikes

100 jump rope rotations

100 right knee strikes

100 v-situps

BIKE 1hr

Burpees 100

STRENGTH

1. Deadlifts 5×5 w 260lb NEW PR

2a. mil press 5×5 85lb

2b. Rope hammer curls 5×8 w/50lb

2c. burpees 5×20

Later: CONDITIONING

Burpees 100 THEN

1. 8 rounds of burpees 50 + 1minute jump-rope

 

 

9-13

Added more burpees/jumprope/kickboxing/core to last night and early AM- 1000 total burpees

Friday)

Bike soft- 20min total running errands

Body weight and Flexibility training with conditioning

100 pushups (4×25 one leg)

Back bend bridges 3×10

Chins/pullups Various 3×5-6

3x1min wall squat holds

Planks 2x1min each side and one pushup hold 1min

Circuit: 100 burpees then <5 rounds 1min jump-rope and 20 high jump burpees>+ heavy bag knees and kickboxing

Body weight

5×10 Pistol squats each leg

5x 12-15 hindu pushups

5×6 chins

Planks 2x1min each side and one arm front holds (2x1min)

Flutter kicks 3x1min weighted and then mad Russians 1min

YOGA 10-15min stretches

Biked-curb jumping on MTN Bike: about 1 hours worth -12.5 miles

Park-WRKOUT- Burpees 50, leg raises 10-

5 rounds+ 2×12 long jump burpees

Hindu Push-up 15, chins 6, L-sit then dragon flag-1min-

 

PMM- Pullup behind neck 5×3, Bar pushup 3×10, Dip Bar Leg Raises with around the word-5×20, Tiptoe slow Hindu deep squat 5×20

100 Burpees

SAT AM-NO SLEEP SO CONTINUEING YESTERDAY

Battle 100 circuit

1. burpees 100

2. Alternating lunges 100 (50 each leg)

3. situps 100

4. Sledge hammer strikes 100 (50 each arm)

5a.  KB Clean and Press (two hands on center 1 bell) 4×25

.5b.  high jump burpees 4×25

6a, Lunge jumps 4×25

6b. pushups 4x 30sec

STILL DID MORE BURPEES AND SOME CORE AND ALSO

4X25 MAN-MAKER (BURPEE WITH 2X25LB DB’S IN HANDS, GO DOWN DO BURPEE WITH DB’S THEN HANG ON TO THEM AS YOU GO INTO THE SQUAT AND CURL TEH WEIGHT AT THE TOP.

9-12

Last AM) 300 burpees with weighted situps and jumprope

Thursday

In day- 3×30 pushups

             3×6 chins

              3x 1min flutter kicks

back bends 3×10

Strength

1) Bar DL 5 x 5 w/ 255

1b) Leg raises 5×10

(1×10 DB OA Floor Press)

2A) Floor Press 5x 5 w/ 145

2B)Pistols 5×10 each leg

2C) pull-ups mx grip 5×5

3A) DB hammer cheat curls 5 x 6

3B) Dips 5×6 hands flat to mimic pushup

3C) Decline situps 5×10

100 weighted punches on decline board

100 burpees w 3×20 high jumps in there

9-11

Biking 2×30 minutes w/10 tabattas and 1 3min sprint

various pullups 5-6 sets

pushup 100

hindu squats 100

circuit 100 burpees+ 100 jumprope rotations+ 100 heavy bag flips+ 100 each knee, knee strikes+ 100 leg flat situps

back bends 3×10 and

planks 3x1min each side and 4 min total front planks