Thursday: Humidity+pull up bar = lots of fun

Office gym:

• 800 meter run/warm up
• Burpees. Total: 100
• Pull ups: 5×6, 19×5. Total: 135
• Push ups: 20×10.  Total: 200

Tuesday morning

Basement W/O:

10 rounds:

• 5 Double Burpees (two push ups instead of one).
• 10 Squats.
• 15 Push ups.

Rest 2 minutes

• Upright row 40# dumbbell per arm 5×15.
• Squats 5×20.

Rest 1 minute

• Push ups 4×25, 5×20.

V-Day

One hour plus of yoga yesterday at Strala Yoga in NYC, foll0wed up by a nice Italian dinner. Slept like a baby last night.

Session #1 @ basement gym

• Bench press 155×20, 175×12, 195×10, 205×5, 210×5, 225×3-3-3, 230×2-2
• Squat 4×25

5 rounds:

• Burpees x 10
• 50# Dumbbell swings x 15
• Squats x 20

Sunny Saturday!

• Burpee Ladder: 1..10..1 total 100 burpees.
• Push ups 4×25
• Squats 34-33-33
• Bench press 125×25, 145×15-15, 165×10-10-10-10, 135×15-10-12
• Dumbbell swing 50# x10-10-15-15-21-15-9-5
• Burpees 5×10

Lost Tribe WOD

Came across this site Fenrirfitness.com they have some good programming and very interesting articles. Today I did a slightly modified version of the their “Lost Tribe” WOD.

2 rounds of:

• 35 Burpees
• 30 Sit ups
• 25 dumbbell swings (50# dumbbell)
• 20 Shoulder presses (2×50# dumbbells)
• 15 Push ups

Total time 19:07

Rest 2 minutes

• 5 x 1 minute plank holds

Rest 2 minutes (approx)

• Bench press 160# 4×12 /Tricep dips 4×25

“Fat Angie Sandwich” WOD

Slightly modified the workout from SEAL Grinder PT – Fat Angie Sandwich WOD.

• 25 Burpees
• 100 Squats
• 100 Push ups
• 100 Sit ups
• 100 50# Dumbbell swings
• 25 Burpees
• 5 x 30 second plank holds

Fun times. The Burpees are getting easier as I do them more often. Doing them in the basement next to the hot water heater gets a nice sweat going, loosens me up for the rest of the session. Felt kind of gross from drinking beer last night watching the Super Bowl, removing that crap from my diet.

Saturday morning fun@50 reps

Workout in the basement gym, recover, get haircut, head into NYC for 1 1/2 hours of hot yoga.

AM Workout @ home gym:

2min stretch warm up.

50 reps of each of the following minimal # of sets.

• Burpees
• Squats
• Push ups
• Sit ups
• Bench press 165#
• Squats
• 50# dumbbell swing
• Squats
• 40# upright row(40# dumbbell each hand)
• Squats
• 65# Barbell curl
• Push ups

Sweathog

I workout in my unfinished basement. I do my burpees next to the hot water heater – its the only place where I can jump w/o impaling myself in the ceiling.

10 rounds of:

• 5 burpees
• 10 squats
• 15 push ups

time = 15:05

Got to shower and head out to NYC to yoga class.

Ice Station Jersey

Planned to get to the office today. Made it to the railroad station, first train broke down, second train rockets thru my station @ 60 mph. Ice raining down..screw it, took the bus home.

3 sets: 21-15-9

• Burpees
• 50# Dumbbell Swings
• Air Squats

100 total reps each:

• Bench 160#
• Dumbbell swings 50#
• Squat
• Burpee ladder 1..10..1 total = 100

Burpees for breakfast

Morning @ home:

Burpee Ladder 1..10..1 total 100 burpees.

Then did some arm work, curls, tricep dips, tri extensions. Interesting article here Zach Even-Esh – Jack up your guns.