5 rounds:
6 L chins
6 HSPU
6 ea. Pistol to box

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biceps curls 6x15 reps (25#)

hindu pushups 30-30-30-25-20-15

hindu squats 60-60-60-50-40-30

150 total pushups
300 total squats

3x1min neck bridge-assisted

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Royal Court Part Deux

3 rounds:

30 Hindu Pushups
100 Hindu Squats
1min. Assisted Neck Bridge

Getting easier and more smooth. The key is synching up the breathing with the movements.

Recovery

Feeling a little under the weather in Pittsburgh, PA. Did some light stretching/yoga and 20min. or cardio on the bike (HR b/w 140-160)

the furey "royal court"

yesterday...

3 rounds of
25 hindu pushups
100 hindu squats
1min assisted neck bridge

then did 3x25 hindu pushups

*last neck bridge was full bridge with hands

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Workout in Philly

5 rounds:

10 Burpees (w/pushup)
20 Bridge Pushups (switched to regular pushups after 3rd round)
30 BW Prisoner Squats w/band (blue)

finished in just under 20min.

2 rounds:

20 DB Biceps Curls (20 pound DBs)
30 sec front plank
30 sec side plank R
30 sec side plank L
30 sec Superman hold (hands out to side)

workout in cincinnati,oh

5 rounds:
-10 lat pulldowns (160#)...primates
-10 1-arm DB military press, ea.
-10 pistols (assisted), ea.
-60-90sec rest

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2nd workout of day...quick circuit

3 rounds of: (2x25 pound dumbbells)

DB Curls 15x
DB Military Press 15x
DB Squats (close stance-DB @sides) 15x
DB Good Mornings 15x
Pushups 15x
60sec rest

50-40-30-20-10 rep rounds of:

Pushups 150 total
Lunges (Bodyweight-each leg) 300 total
Low Cable Row (60 pounds) 150 total
Sprinter Situps (each side) 300 total (last two sets did lying leg raises...abs dead)

took about 35min.

10 rounds (not for time)

-6 chin ups
-12 bar dips
-18 prisoner squats w/blue band

finished in about 1/2 hour.

yesterday in milbrae...

3 rounds/30sec each (15sec transitions):
-TRX rows
-Step ups
-Bar dips
-Hyperextensions

rest 5min.

3rounds/30sec each (15sec transitions)
-band face pulls
-TRX pikes
-pushups
-squat jumps

monday@fort mason...

stair run up/down 5x
3 rounds of bw circuit
stair run up/down 5x

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