Refactorings

5 rounds of:

150m row
7 chest to bar pullups @ 160lbs
7 backsquat @ 135lbs
7 overhead press @ 160lbs

I started to drive into the gym and got halfway and realized I forgot my work clothes. Gah!

Warmup
500m row

Workout
2 rounds of:
20 pullups
30 bench press @ 100lbs
30 backsquat @ 85lbs
800m row

Warm up: 500m row

50 Barbell Thrusters @ 40lbs
10 Pullups
40 Barbell Thrusters @ 40lbs
10 Pullups
30 Barbell Thrusters @ 40lbs
10 Pullups
20 Barbell Thrusters @ 40lbs
10 Pullups
10 Barbell Thrusters @ 40lbs

Today I wanted to try something new so I did a modified endurance / grappling circuit I saw Randy Couture do during his training:

Original workout was done with a bar @ 95lbs, I used 2 35lb kettle bells. The goal is to do whatever weight is manageable to you to do all six sets and all 8 reps per station.

8 Bent Rows
8 Erect Rows from hanging position
8 Military Press
8 Good Mornings (shoulder rack the weight)
8 Lunges each leg (dead hang)
8 back squats with immediate push press (2 motions, not a thruster for extra gassing.)
8 dead lifts

X 6 with a 1 minute rest in between.

Now here’s the gas! Your goal is to not put your weight down for the entire set. rest as much as you need, but don’t put the weight down.

Have fun!

5 rounds of:

10 Double KettleBell thrusters w/ 35lb bells
10 Double Kettlebell Bent Rows w/ 35lb bells
10 Pushups
10 situps
10 Double Kettlebell SDHP w/ 35lb bells

400m run

1000m row
50 thrusters @ 45lbs
30 pullups

45 mins racquetball

400m warmup run
1200m row
12 reps pullups / dips
1200m row
9 reps pullups / dips
1200m row
6 reps pullups / dips