todays workout was probably my best in awhile... Thanks goes out to Liu for the added focus. I'm learning on the job with everything, and i appreciate and take heed to the advice of anyone with more experience in training.
Watched I.I. and work capacity 101 with the guys before we hit it today. I'm going to try and keep a routine of watching examples of whatever the days focus point is.
I've added quite a few new concepts, so please let me know if there's any input on other ideas we might have.
Warm-ups.
10 minutes aggressive stretch
5 minutes rope skip
1 round ring jacks
Conditioning/strength training.( I'm now attempting to break everything into intervals, and I've killed myself today and feel great for it so far.
)
5 minutes on my new heavy rope (which is fucking awesome)
20 large medi-ball sit-ups
25 large medi-ball twist ups
25 crunches
break
20 pull ups
20 pull ups
20 pull ups
break
20 bar thrusts right (where ross anchors one end of the olympic bar and thrusts upward with the weighted end in a upward punch motion)
20 bar thrusts left
20 BW deadlifts
10 BW incline benches
15 incline benches @ 125lbs
20 just the bar incline benches
rest
50 sledge swings right hand
50 sledge swings left hand
ended the day with a 1 mile run, sprinting the end.
Got a new greens formula called Green Vibrance from Vitamin shoppe, JESUS FUCKIN CHRIST it's nasty LOL. Nothing seems to lessen the "greens"flavor ahhaha.