No Rest 082409 M

Rookie - Showing full ROM and correct KB position during the Goblet Squat



Starting today the programming will be put forth by two of us from The Shop. Until I am able to fully participate again Trickle will be taking over the general workout design and selection, Option A. I will be posting an alternative workout each day that focuses purely on improving strength, speed, agility, and endurance from the waist down, Option B.

It will be interesting to see how much atrophy and loss of strength I experience while dealing with this injury. Nothing like an unexpected and unwanted challenge to get you out of your comfort zone.

Option A - Warm Up
400m run
barbell complex or Burgener warmup
3 sets of:
3 pullups
3 burpees

Option A - "1:1 Intervals"
Max effort for 1:00 minute followed by 1:00 rest at each station of:
- double unders
- box jumps @ 24”, 20”
- jumping pull ups
- rowing, calories
- dumbbell lunges @ 25#, 15#
- floor wipers @ 135#, 45#
- dumbbell pushpress @ 20#, 10#
- Abmat Sit-ups
- wall ball @ 20#, 12#
- burpees

Option B - Warm Up
400m run
10-8-6-4-2 of Back Squats @
45-65-95-115-135
20m high knees
40m karaoke
100 Jump Rope

Option B - 5/55 variant
For time, 10 Rounds, 10-1 of:
Back Squats @ 135lbs
BW Step Ups @ 20" (each leg)
Box Jumps @ 24"
Double Unders
Situps x 2

Post your choice of work and results