Posted: 1/25/2009 2:06:27 PM EDT
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Today starts a new 4 month workout push for me. That being said.
9.5 Mile Ruck march, 4.0 mph, 50lbs in my Tactical Tailor modded Alice. BEAUTIFUL friggen day around Austin today... ETA: I did my burpees too |
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5 minute bike ride
10 rows on chin up bar 10 GHD sit ups 10 push ups 10 jumping jacks 10 squats X2 then: 10 hanging straight leg raises 10 burpees 75 yard (empty)weight sled rowing-sled still has resistance. 75 yard forward walk w/ sled 10 squat presses with 70 pound duffle bag 75 yard front walk with 70 pounds on weight sled 75 yard rear walk with 70 pounds on weight sled 10 squat presses with 70 pound duffle bag 75 yard front walk with 70 pounds on weight sled 75 yard rear walk with 70 pounds on weight sled 20 squat presses with 70 pound duffle bag 15 incline push up |
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5 min warmup jog, streches, etc.
11 burpees 60 sec Turkish Getups with KB 60 sec KB swings 60 sec KB snatches 60 sec Flutterkicks 60 sec plyometric jumps 60 sec medicine ball slams 60 sec KB swings 60 sec KB squats 100 jumping jacks 50 pushups My heart is fucking pounding and I want to puke. 
I can't believe how much I got my ass kicked by 20 minutes of KB/plyometric work. I thought I was in decent shape, but damn, I suck. 
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5 minute bike ride
10 knees to elbows while hanging from the money bars at the park 12 burpees on cushy playground surface by the kids climing rock. 2 hour mountain bike ride w/ HRM -staying between 110 and 134 bpm. 12 burpees on playground 20 minute mountain bike ride w/ HRM -staying between 110 and 134 bpm. 10 knees to elbows while hanging from the money bars 12 burpees on playground some agility work (jumping/leaping from one big rock to another big rock) chocolate milk and a Cliff bar. 
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