9/14/08-9/20/08

I'm getting caught up again. Kids activities and my class schedule are making my schedule weird. I'm getting my workouts in, I figure that's more important than writing it all down. Here's last week.

9/14

Warm-up:
15ea Get-ups @ 20#

Workout:
5 Pull-ups
10 Ball Slams @ 12#
10 Burpees
20 Jumping Jacks

Max rounds, 20 Minutes - 7

Any Rosstraining fans will know this one. I destroys me. But I've gotten better.

9/16

Warm-up:
5x Burpee Pull-ups
5x Push Press @ 2x35# DB
3 Rounds

Workout:
6x400M Run
5x50M Sprint

Core:
Rollouts x10
Band Rotations (Blue) x10ea
Supermans x12
6" Crunch x15
3 Rounds

9/18

Warm-up:
10-7-5
Burpees
Pull-ups

Workout:
(1) 4 Rounds
4x DB Bench Press @ 2x90#
10ea Bulgarian Split Squat

(2) 5 Rounds
3x Curtis P's @ 120#
10x Weighted Sit-ups @ 50#

(3) 3 Rounds
5ea DB Snatch @ 80#
20x Wall Ball @ 20#

Curtis P's = Hang Squat Clean + Lunge each leg + Push Press (Full credit to Rob Shaul at mtnathlete.com.)

9/20

Workout:
Burpees
Jumping Jacks
Burpees
Jumping Jacks
Squats or Mountain Climbers
30 sec. each
6 Rounds with 30 sec. rest per round.

Core:
Rollouts x10
Band Hyper (green) x15
3 Rounds.

In a hurry. This was a good, fast GPP effort.