Thursday's Workout

• 5min rope (easy)
• 30sec rope (sprint) / 90sec rope (easy) x4
• 5min rope (easy)

-Adjusting to new rope. Only fucked up a couple times.
-Fairly taxing. I need to get better with rope sprints to push myself harder. Skill is more of limiting factor than fatigue. Although, fatigue is a factor in skill.

A. Neck curls 17.5lbs x 3s x 15r
B. Twit yo wrist 10lbs 3s x up, down, reverse
-Go to 20lbs for neck curls and 12.5 for wrist next time.

Wednesday's Workout

Again as prescribed from the 20 minute fitness solution. Alternated sets of push-ups and pull-ups every two minutes for 20 minutes. All reps in strict form and all sets just short of failure.

• Pull-ups 8, 5, 3, 4, 3
• Push-ups* 30, 15, 12, 12, 12
• Rope 4min

*Push-up were done with feet slightly elevated (6").

Memorial Day's Workout

Mike Mahleresque HOC

• Rope 100 turns medium pace
• One-arm Kettlebell Snatch 24kg x 5l/5r
• Rope 100 turns medium pace
• One-arm Kettlebell Push-press 24kg x 5l/5r
• Rope 100 turns medium pace
• One-arm Kettlebell Swing 24kg x 5l/5r
• Rope 100 turns medium pace
• Kettelbell Squat 24kg x 10

-Completed 3 circuits in about 22 minutes. Close to no rest until my rope broke at the top of the third circuit where I continued jumping in place minus the rope.
-Timed sets maybe a better option for this workout than going by reps as long as I push it.

Saturday's Workout

• Rope 20min

-Mostly easy a few sprints sprinkled throughout

Friday's Workout

• Burpees 10min (80r)
• Pull-ups 10min (28r)
• Rope 3min

-Took a minute or two rest between exercises.
-First time doing a timed set for burpees. I was doing 10 or 5 reps at the top of each minute. I'm sure I could eek out more but it was a pretty good workout.
-Did 2 or 3 reps on the top of each minute for pull-ups. I should experiment more with more reps per set and tapering down more to up my reps.

Wednesday's Workout

Push-up Drop sets (Feet elevated, normal, knees)

• 2 x (3, 6, 12)
• 1 x (3, 5, 8)
• 5 x (3, 3, 3)
• 1 x (2, 1, 1)

Pull-ups - 2s x 3r

Rope - 3min medium pace

-Push-ups took about 12:30 minutes. Failed on all three of the last set.

Monday's workout

• Jump rope 20min
• Neck curls 15lbs x 3s x 15r

-Rope work was varied. Mostly slow to medium with a couple sprints and attempts at double-unders. Although I felt sleepy before jumping my cardio felt really good.
-Neck curls were no prob. Adding a 2.5 plate next time. I need to be more consistent with the neck and ab work.

Saturday's Workout

-Circuit-
Bent row 16kg KBs(2) x 10
Bear crawl garage door and back ~ 30sec
Pushups x 10 (5&3 on last sets)
Crab crawl garage door and back ~ 30sec

Side bends 16kg KB 3x10

-10min no rest. I'd guess about 5-6 times through the circuit.
-First time doing crawls since age 10. This sequence got my arms very pumped. I should probably do these on the grass next time. We'll see how my elbows feel tomorrow.

Friday's Workout

1 set of sleeping in

Thursday's Workout

• 5min jump rope slow
• 15sec fast / 1min slow x 7
• 5min slow
• 50 situps

Screwed up on the rope sprints a couple times.

Wednesday's Workout

Again jacked from the 20 Minute Fitness Solution.

• 3min rope
• Pull-ups* on the minute for 20 minutes - 10sx3r, 10sx2r
• 3min rope

*alternated wide, should width and reverse grip every set

Tuesday's workout

Stolen from the 20 Minute fitness solution:

• 12 Short Range Squat Jumps (Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance)
• 12 Full Range Squat Jumps (Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance)
• 20 High Tension Bodyweight Squats (Squat while maintaining conscious tension of the leg muscles)

The rest time wasn't specified so I took about 30 seconds between these three exercises.

Finished with six wide-grip chins followed by 5 minutes of rope.