workout for March 28, 2017 – hold that bar bro!

I am keeping my promise.

This is what we did.
1. warmup: three rounds of five nieling sholder presses on each leg; five power cleans; five stif leg deadlift.
2. power: 2; 2; 2; 1; 1; 1; power cleans increasing weight every time. I got to 70 pounds a personal record.
3. cardeo: Holding a bar in deadlift position while your partner rows on the rowing machine. (Only stops rowing as soon as you drop said bar.); 30 jumpingjacks; 8 knees to elbo. three rounds of that. Then we are done.


Today we did the following and as I write this at 10:02 pm I know it will be a hard day tomorrow. 1. Squat 8, 6, 6, 4, 3, 3, 3. I hit 125 lb 56.8 kg once I hit the 3. 2. Then I did a reverse lundge at 55 lb (25 kg) 10, 8, 6, 6, 6 times. Then I did 15 lower body curls; 15 jumps; 15 kb swings; and 20 leg ups. Then I went home.


Today was a great workout.
This is what we did.
1. We did squats. A set of 10; a set of 8; a set of 6; a set of 5; a set of 5; a set of 5, ending at 88 pounds. 2. After that we did some work with the wrings.
We did 4 sets of the following. 4 pushups; 4 mounten climers; 1 minute plank.
3. After that we did the following in a latter format from 10-1. Kettlebell swings; sprint down the gym; pushups. If we did 10 swings then we did 10 pushups. It took 9 minutes 33 seconds to do those things in the ladder.

what a workout! – I almost died but I didn’t

A look at what I did.
1. We started out by doing 100 situps I only got to 80 before the time ran out.
2. After that we did as many reps as we could in 24 minutes of the following: 3 pendulum swings, 3 kettlebell swings, 3 slider knees to elbos. We added 1 rep every round. I got to 10 reps which means in 24 minutes I did 8 rounds. After that we ran a block 6 times going up and down a hill.


This is what we did.
1. We did 3 sets of a sled pull. That was about 25 yards per pull. 2. We did 8 reps of ring pullups.
3. After that we did 3 sets of 12 bench rows about 53 pounds. 4. After that we did 16 kg one arm rows.
5. We then did 12 t rows; 12 currals using the rings.