Image by Michal Novotny
Monday, February 2, 2009
100 Pullups for Time, Did only 94 pullups
Time: 2:30:84.04
Intensity Rating: 5/10
Wednesday, February 4, 2009
Max rounds in 20 minutes of:
- Bodyweight Squat, 20 reps
- KB Swings, 10 reps
- KB Windmill, 5 reps
Completed 8 rounds in 20 minutes
Intensity Rating: 6/10
Fridy, February 6, 2009
For time:
- Dive Bombers, 15 reps
- KB Snatch, 3 reps
- Dive Bombers, 12 reps
- KB Snatch, 6 reps
- Dive Bombers, 9 reps
- KB Snatch, 9 reps
- Dive Bombers, 6 repss
- KB Snatch, 12 reps
- Dive Bombers, 3 reps
- KB Snatch, 15 reps
Time: 11:36
Intensity Rating: 8/10
Monday, February 9, 2008
Max rounds in 9 minutes of:*
- Chinups, 5 reps
- Medicine Ball Uneven Pushups, 10 reps
- KB Swing, 15 reps
- Pushups, 20 reps
- Squat Thrust w/o Pushups, 25 reps
Performed one round, + chinups and med ball pushups
2 minute Rest
Max rounds in 7 minutes of:**
- Chinups, 4 reps
- KB Swing, 12 reps
- Squat Thrust w/o Pushups, 20 reps
Intensity Rating – 5/10
Performed 2 rounds
Notes: Intensity rating is personal thing. I guess you can even match it to how high your heart rate was. An exercise can be difficult, but it might not be intense. This is probably why the Caveman guys wear a heartbeat monitor when they workout (maybe an Idea I should pick up).
10 Burpees for a beginner would probably be on a scale of 9/10,, but for someone more advanced it could be a 5/10. It really just depends on personal abilities.
Wednesday, February 11, 2009
So this was the workout that came up through my index card experiment :
4 rounds for time of:
- Sprint 2 blocks
- Jog back
- Ankle Grabbers, 20 reps
Time: 13:37.13
Intensity Rating: 7/10
Notes: I haven’t sprinted in a LONG time. (See, Olinek, this is why I need index cards or some system in place. If I woke up and just decided to do what I felt like, then I would never sprint). But the sprints felt really good. I felt like I was good at them. The only problem was my recovery time. The sprints were good, but the jog back was lacking. I need to find a way to work on my recovery time.
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