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

 

 

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