Christas Eve

A little something to cover these cookies--

Tabata Pushups: 21, 16, 10, 10*, 10*, 8*, 9*

Done with finals!

After my last final, I had an itching to go to the gym. CAG was closed, so I walked all the way down Easton ave in 20 degree F. I froze.

Warmup:
2 sets front and side shoulder raises
2x20 bodyweight squats
2x20 @ 20lb squats
2x15 @ 40lb lunges
2 sets 8 pullups

There was this pair of guys at the squat rack and they each had like 5 more sets of quarter squats with really bad form (knees going everywhere)

In the mean time:

5x5 Deads @ 150 (after working up with 40, 80, 130)
4x dips 11, 8, 6, 4, 4
5x5 @ 100lb seated rows
3x pullups 11, 10, 6

Squat rack was finally free, but I only had enough time for

5x5 presses @ 60lb 5, 5, 3, 3, 2

Probably was too tired from doing pullups and dips.. didn't complete the last 3 sets

Now I'm sick, probably from walking in the cold too much...

- "Qing"

Greetings from Sunny California

Its 63 and sunny.

1/2 mile warmup, stretch

Plyo/Agility Circuit, 3 times through
30 Squats
30 Lunges
20 Squat Jumps
20 Split Jumps

50 Toe Taps (on a curb)
20 Ankle Hops (20 Per ankle)
5 U-Cone Shuffles
26 Ice Skaters

1/2 Mile Warmdown, stretch

U-Cone Shuffles - Set up 4 cones in a U shape. about 15 yards from top of the U to bottom, and 5-10 yards wide. Start at top of one side, back pedal to bottom, shuffle to the other side, sprint to the top of the other side. Repeat.

Ice Skaters - Set up 2 cones about 2 yards apart. Start off on the outside leg with the inside leg up, explode sideways and land on the other leg on the other side. Should look like a speed skater motion (look it up on youtube if you cant picture it)



FMUMF



:EDIT:
So sun and temperature made me a little too ambitious. Tried to keep <15 seconds between each exercise and 1 minute between cycles. Workout was harder than i thought. Completed only 2 cycles. Started third, got to split jumps. then failed. Damnit.

Skipped rest of third cycle, finished up with ab and back workout as follows:
20x Pushups
50x Crunches
15x Pushups
50x Supermans
15x Pushups
3 x 1 Minute Planks (1 Minute on Front and each Side)

It starts now.
FMUMF

I promise...

Yesterday:
10 pullups, 4 parallel grip pullups, 4 chinups
Stairs: 10 minutes straight, every step
then (no rest) 5 minutes straight, one leg only for each flight

Today:
10 rounds for time:
10 pushups
10 crunches
10 double-DB hang clean + push press, 15lb

Completed in 15:00
(including 2:30 rest between the first 5 and second 5 sets)


...in the spring, everybody will know who put the work in over the winter.