Working on my tan

Rope 3min (mixed but easy)
Pull-ups 30sec (6, 6, 5, 5, 4, 3)
Repeat 6x

Tuck hang 2 x 30sec (30sec rest)

-Watch set to 3min/.5min intervals. Total time ~21min.
-Intended 7 sets but I was out of gas after 6. Cut the last rope interval short about 30sec.
-Stomach cramping and 110F in the sun. No excuses, smoked and drank a lot last night.

ICT 10 divided by 2

Squats BW x 15
Band High Pulls x 5
Band Chest Press x 5
Ten rounds

Kneeling Ab wheel roll-outs 3 x 10

-Finished in 10:12
-Yellow (light) band used. Small respite when marking down the round number.
-Next time do divided by .75: Squats x 20, Pulls & Press x 8

OMG major puss-out this week

Saturday's Workout

Set the watch for intervals of 5min/30sec. Rope for 5min / pull-ups 30sec.

• Pull-ups x 8 / Rope 5min
• Pull-ups x 5 / Rope 5min
• Pull-ups x 5 / Rope 5min
• Pull-ups x 5 / Rope 3min
• Pull-ups x 5
  

Static hold from the bar; knees bent and parallel to the ground 30sec, 20sec, 20sec. Rest was about a min.

-Happy with the volume of pull-ups. Expected end the circuit at the 4th set of pulls. I felt like a little more and needed to work on my tan.
-30sec for pull-ups was about right for set-up time and to pull out 5 reps. Possibly 6 next time.
-Next time shorten the rope interval to 3 min and up the intensity.
-Static hold was good; forearms pumped and abs fatigued. Go for 30sec for all threes sets next time.

Fridday's Workout

AM
Circuit x 6

• Rope 200 turns
• 10 Med-Ball Slams (20 on last set)
• Rest 60sec

-Need to go run a 400m to see if 200 rope turns is an appropriate sub
-15 med ball slams each round next time
-Based on NG EIT #3

Thursday's Workout

AM
Circuit

• Burpees 10, 5, 5, 5
• Push-ups 15, 10, 10, 10
• Squats 30, 15, 15, 15
• Rope 100 turns

-Based on EIT #1 from Ross Enamait's Never Gymless, which calls for more reps and a 400m run instead of rope.
-This was plenty challenging for me but I forgot to time it
-Rope turns were as fast as possible however, they weren't very fast at all.
-Some stomach cramping on the third set.

PM
Rolling neck bridges 3x15

Monday's Workout

30sec work / 30sec rest for 5 sets of each.

• Chin-ups 21 (8, 5, 2, 3, 3)
• Sit-ups 79 (15, 18, 16, 16, 14)
• Push-ups 50 (15, 10, 11, 7, 7)
• Hindu Squats 93 (16, 19, 19, 19, 20)

-Work was 30sec unless close to failure then I ended the set. Next time hang from the bar on the chins for the remainder of the 30sec and stay in the plank for the push-ups. This caused me to screw up my third set on the chins.
-Sit-ups were weak sauce. Abs need serious work.
-Rotated between regular, knuckle and finger push-ups.
-Hindu Squats were a nice finisher.

Sunday's Workout

• Pull-ups BW x 10
• KB C&P 32kg x 5/5
• OH Squat 45lbs x 10

• Neck band (4 planes) 10lbs x 3s x 15r

-F'n around. Quads are still sore.
-PR for the Pull-ups.
-Pleased with the C&Ps since most upper-body work has been high reps as of late.

Saturday's Workout

20min rope

-Sore legs from yesterday me thinks.

Friday's Workout

Tabatas sorta.

3min rope warmup

• Thrusters (45lbs x 20sec (10r), 10sec rest) x 3
• Thrusters (BW x 20sec (13r), 10sec rest) x 5

3min rope cool-down

-Sore and unmotivated I tried some Tabata thrusters today.
-Reps in parenthesis note the least reps performed in any set.
-45lbs would have killed me, using 10lbs dumbells next time. These aren't as easy as they look.

Thursday's Workout

Circuit x 3

• 10 Abwheel roll-outs from the knees
• 30sec Side plank each side
• 60-90sec rest

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• Pistols BW x 2s x 5r
  

Wednesday's Workout

Pussed out the past four days.

A.M.

• 30/30sec Bear Crawl x 5
  
• 30/30sec Crab Crawl x 5
  
• 30/30sec Kangaroo Jump x 5
  
• 4min Rope

-30/30sec is 30 seconds work and 30 rest.
-30 sec of bear crawl is just about three lengths for crab its a little under two
-Nice morning warm-up. Not very challenging.

P.M
One set every minute for 20 minutes; alternating sets of pull-ups and push-ups (10 sets each total).

• Pull-ups x 35 total (5, 5, 5, 4, 3, 2, 2, 2, 3, 4)
• Push-ups x 113 total (15, 15, 15, 10, 8, 8, 8, 8, 12, 14)

• Rope 5min

• Neck Iso's
  

-Last set was done until failure on each.
-Arms, shoulders and chest were really pumped after making jump-rope especially fun.

Friday's Workout

Circuit (23min)

• Pull-ups x 30sec (5, 5, 4, 4, 4)
• Rope x 90sec (easy)
• Push-ups x 30sec (10, 10, 10, 10, 15)
• Rope x 90sec (easy)

-Should have done sets of 12 for push-ups. Going for at least 5 pull-ups each set next time.

Thursday's Workout

20 minute fitness solution inspired.
Circuit x 9

• Crab Crawl (around half the garage 30sec)
• Jump-rope sprint 40 turns
• Bear Crawl (around half the garage 30sec)
• Jump-rope sprint 40 turns

-Did as many as possible in 20min and rested between drills as necessary. Next time only rest between rounds.
-It was difficult to get my thighs to parallel or above during some of the rope sprints.

Circuit x 3

• V-ups x 5
• Lying hip swing x 10
• Chinnies x 20
• Rest 30-60sec

-Last set was in poor form. The rope sprints with high knees work the abs more than previously noted.

Wednesday's Workout

A.M.
Circuit x 10

• Power-skip x 30sec
• Burpees x 5
• Crab-crawl x 30sec
• Med-ball slams x 5

-Set the watch to go off every 30 seconds. The set of burpees and slams allowed for about 15 seconds rest each.
-Power-skip is a school yard skip as high as possible with max extension.
-Burpees were minus the pushup
-Got a med-ball on Monday and had to use it otherwise this workout is jacked from the 20 minute fitness solution.

P.M.
Another one from the 20 minute fitness solution. Supersets of chin-ups and dips for 20 minutes.

• Chin-ups x 6, 5, 4, 3, 4, 3, 3, 3, 3, 3, 2, 1 = 40 total
• Dips x 6, 6, 6, 6, 6, 4, 5, 5, 5, 6, 4, 2 = 61 total

Jumped it out with 5min easy rope.
-Arms were pumped. Last two sets of each were to failure.

10lbs wrap-around neck weight 4 planes 3s x 15r

Monday's workout

P.M.

• Pull-ups x 5
• Rope x 5min
• Pull-ups x 5
• Rope x 5min
• Pull-ups x 5

A. Leg Raise x 6 / 8
B. Knee Raise x 12 / 8
C. Knee Raise Hold x 20sec / 20sec

-Pull-ups felt strong.
-Disappointed with the Ab work.
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A.M.
Circuit x 5

• Push-ups x 30sec
• Rope x 90sec
• KB Bent Row 16kg(2) x 30sec
• Rope x 90sec

-Ended up with 46 push-ups and 40 bent rows total.
-Need to up the intensity on this one. Slow paced jump-roping was too easy and 10 reps per set of push-ups is easily do-able.

Sunday's Workout

Circuit x 3

• V-ups x 10
• Crunches x 10
• Plank x 30sec
• Side - Plank x 20sec each side
• Rest 30-60sec

Rolling neck bridge 3s x 10r