Well its been a while since my last post. (the wife is 8 months pregnant, been a little busy but still been training hard!). This mornings workout brought us back to math class, lots o numbers! I had two guests for this one, a good friend, and a visitor from the windy city if Chicago. The WO focused on 5 exercises. Pullups, KB clean & press, pushups, one arm weighted situps, and KB swings. Now pay attention 10 rounds for time. Each round increases the reps by a specific numbers which is different for each exercise. The goal is to complete each round of each exercise before going to the next. (I.E.) 1 pullup, 2 KB C&P, 3 pushup, 4 situp, 5 KB swing then 2 PU, 4 KBC&P, 6 pushup, 8 situp, 10 KB swing)
Pullups 1,2,3,4,5,6,7,8,9,10 (if you cant do pullups do jumping pullups just double the reps)
KB C&P 2,4,6,8,10,12,14,16,18,20 (divide reps between each arm)
Pushup 3,6,9,12,15,18,21,24,27,30
Situps 4,8,12,16,20,24,28,32,36,40 (divide reps between each arm)
KB Swing 5,10,15,20,25,30,35,40,45,50
Pullup are done from full extension and finish with chest to the bar. KB C & P are completed with a single bell of choice. Pushup are standard or on knees based on the individual. Sit up are executed by holding a weight 5-18lbs fully extended and perpendicular the the deck throughout the entire situp. KB swings (self explanatory). Times were 40:40, 45:36, 48:13, not bad!! Nice job DOC!
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