What's your workout today?

Upper body dumbbells yesterday

5x5 overhead squats, partial bench, KB rows
3x6 Turkish get-ups

6 miles total with 2 fast miles thrown in for fun.

Yesterdays:

Biceps-

Machine Curls
Alternating Dumbbell Curls
EZ Bar Curls

Triceps-
Close Grip Bench Press
Weighted Dips
Seated Overhead Triceps Extensions

Felt like my skin was going to tear apart, pumps were crazy!

2 miles @ race pace, standard & side planks, & push-ups.

4 rounds for time of
--------------------
5 Man Makers @ 30# (probably should have done 40#) (trainer in video is doing them right but with poor range of motion)
10 box jumps at 24"
5 overhead squats @ 75# (should have done 95#)

- Mark

yesterday 3 mile treadmill run

another 3 mile treadmill run

Yoga

gegarrenton said:

Upper body dumbbells yesterday

Click to expand...

And today

3x12 med ball push-ups, pull-ups, close squats
3x10 push press, rows, crunches on hyper machine
20 min ashtanga yoga.

Tonight's will be:

150 53# kettlebell swings for time, but

every time that you have to put the kettlebell down, pay a penalty of:

- 5 power cleans @ 115#
- 10 ring dips
- 15 air squats


Should be fun.

Update later in the evening: Was not fun at all, but I had a good performance. Time 9:22. Hope to never ever do that one again.


- Mark

8 mile Progressive Fartlek

500 meter swim

5 mile run

Pullups
Pushups
Situps
Squats

Strength workout - Deadhang pullups

Conditioning
(As quickly as possible)
21 deadlifts @ 225#
400m run
15 deadlifts @ 225#
400m run
9 deadlifts @ 225#
400m run

After party
Alternating Tabata squats and pushups


- Mark

My first bike race, a 20 mile TT.

Coming up shortly:

Max rounds in 12 minutes
5x Push-press (95#/65#)
10x KB swings (53#/36#)
15x Squats

- Mark

Late night/early morning workout thanks to the night shift. Chest and arms - Bench, cables, and dumbells.