Kettlebells

5 rounds of:
5l/5r TGU (16kg)
10+10 KB Snatches (16kg)
20 hindu squats
1min rest

100 KB swings (16kg)
100 Hindu squats

No rest on the 100 kb swings or hindu squats. all in all a pretty easy workout, nice to get the blood flowing and work on pacing and breathing.

Burpees!

370 in 53:25
(7 on the minute)

Wanted to hit 420 in 60min, but gassed out a little after 50min. Will shot for over 400 next go around.

Box FSQ (just below parallel)
135x1/185x1/225x1x2sets

100 DDog Pushups (5sets x 20 reps)

Sprints on track in Vibrams 6x40m (1min rests)

Upper Body

Wide Grip Pullups 2sets x max (10/8)
Handstand Pushups 2sets x max (8/6)

Chins 3xmax (8/5/4)
Bar Dips 3xmax (15/10/8)

Lower Body Emphasis

BB Single Leg RDL 45x12ea/65x12eax2sets
BB Lateral Lunge 95 x 12eax2sets
DB Bulgarian Split Squats 45sx12eax2sets

Landmines 3x20alt (45lbs)
KB Swings 53lbsx20/80lbsx10x2sets

100 pushups (narrow)
20-15-15-10-10-10-10-10
time: 9:50

First Highland Training Day of the 2010 Season

BB Punch Press 3x5ea (35lbs plate)
Bench Press 185x8/185x6/205x3
Squat Cable row 3x15 (120 lbs) ...move to Dumbbells

3 rounds of:
-Gunthors (25lbs plate) 20alt.
-Hanging Straight leg raises 10x

100 BW Dead Stop Box Squats (below parallel/hands on head)
50/25/25

Yesterday...

5mile run from Nopa through GG Park to OCean Beach + 30min. of Bear Crawling and Inchworming on the boardwalk. 1 hour to get to beach. Started running back and got some serious cramps and almost bonked. Could be upper respiratory stuff and also was stupid and didn't bring water and nourishment.

Today...

5 rounds of 10 neutral chin ups/20 pushups/30 Free crunches
100 miniband sidesteps