Monday - Scaled Badger - 3 rounds - 40lbs Squat Clean, 20 reps, 20 Pull-ups, run 400 yrds.
This workout I will probably do from the house. I'll use my dumbbells and the 400 route I have mapped from my house. I expect more blisters from the pull-ups.
Tuesday - "Shoulder Complex" - Press 5x1, Push Press 5x3, Push Jerk 5x5
Definitely back in the gym for this. I'll warm up and go heavy on the lifts.
Wednesday - "Squat-Sit" - Front Squat 95lbs, Sit Ups (21, 15, 9, 3)
I'll need to take a towel to the gym for this and set up one of the stations as my workout area. Should get some interesting looks. I'll tweak the weight if it seems too light. I may adjust it to 115-135lbs.
Thursday - Modified Nate - AMRAP 15 Minutes of 2 Seated Muscle Ups, 4 Handstand/Bridge Push-Ups, 8 35 lbs Kettlebell swing
I should have my rings in (Yay Rogue Fitness!!), so I'll work on the muscle up progressions from this Crossfit Kids video. This workout should hurt, since it's As Many Rounds As Possible.
Friday - Rest Day - I'll try to convince the wife to go to the pool after work. Should be a great way to relax and recoup before the weekend.
Saturday - Unity Martial Arts Seminar - Shihan Duke Swain
Should be a fun learning experience. We'll see how well I hold up to the work we do. If I feel okay in the evening, I might sneak in the "Pull Up Complex" (10 Rounds of 3 weighted pull up 35#, 5 strict pull-ups, 7 Kipping Pull-ups).
I'll try to post info about each day's workout as I go.
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