I was close today. real close. Close enough that a single bite of nutty bread french toast almost tipped the entire internal balance I had. It was a tough one this morning.
Back in the barn, Liam, Mark, and me.
Warm up - a) 15 slow and controlled deep squats. b) Double jumping jacks or jump roping c) upright row with 55lbs barbell. Repeat.
1- Driveway sprints again. 10 reps each for 30 as a team. Hoorah!
2- a) 10 burpee/jump/pushups that Mark affectionately calls "Gavins" where we hop over a feed bag, then a second, turn around, drop down and do a pushup, back up, over, over, turn around, back down, pushup, up, and that is one rep. b) bent over row with 40 lbs KB c) goblet squats with 35 lbs DB.
3- a) Pull ups (20 for Gavin, 16 for Mark, 12 for Liam) b) Squat press with the bag of corn feed c) Myotatic crunch
4- same as 3 except pull ups were 16, 12, 8
5- a) 35 KB swings b) a jump then lateral jump cone agility thingy c) weighted shrugs with 5 gallons of wheat
6- see '5'
7- a) feed bag power clean x35 b) 38lbs barbell curls c) standing zumba oblique/ab crunch with rugby ball
8- '7' but 30 reps
9-13 as the previous set, but 5 reps fewer of KB swings
14- driveway sprints. 5 each, 15 team reps, BUT we did back pedal at the turn around point starting with team rep 4. It sucked!
15- MAX OUT!!!
Pushups (1 break of 5 seconds allowed) Mark- 54 pushups (good depth, tends to not lock out on top) Liam- 50 (terrible depth, tends to lock out) Gavin- 62 (I try to focus on getting depth and locking out, but I don't know how good I am at it)
Pull Ups (no breaks allowed) M-10 L-5 (40 degrees to start, 15 by the end) G-10 (did not fully extend on the descent)
the workout took over an hour, which is far too long. We need to shorten it up and stay explosive the entire workout. Any suggestions from the 1 person who read this post?
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