Tuesday, January4th, 2011

At lunch time:

Walk up big hill with 34lbs in backpack
DROM
10 forward rolls
basic gymnastics warm-up

Weighted Pull-ups with #34, 4x6 (Pronated, Supinated, Pronated, Supinated)

2 sets with one minute rest of
1 Bar Muscle-up+ Pull Over and forward roll back down+ Toes to Bar+ L-hang Toes to Bar

At late night:
Weighted Ring push-up 3x10 with 50# back pack

Straddle seated on floor one arm press 3x8 each arm with 50# curl bar (did 10 the first set, but was to gassed to do for the next 2 sets)

In between one arm press sets I did 1x10 alternating single leg squats to 16' table, then 1x10 3 each leg then 2 each leg, then 1x10 alternating with 16# sandbags (8lbs each hand)

Windmill deadlifts with 8lbs sandbag overhead and 50# curl bar for the deadlift 1x10, 2x30