Intervals/Cardio/Conditioning:
go up to track area in gym w/ dumbbell, clock rough time if you can:
- 20 sit ups
- run 2 laps (fast -- if there are others on the track, wont be able to go full gas but as fast as you safely can)
- 20 DB swings (not pushing for heavy weight -- 55lb maybe)
- run 2 laps fast
- 15 situps
- run 2 laps fast
- 15 DB swings
- run 2 laps fast
- 10 sit ups
- run 2 laps fast
- 10 DB swings
- run 2 laps fast
- 5 sit ups
- run 2 laps fast
- 5 DB swings
- run 2 laps fast
- If there's anything in the tank after this, Russian Twists when you go to return the DB
Strength:
- Squats 5 x 5 -- 160lb
- Deadlift 1 x 5 -- 195lb
- Bench 5 x 5 -- 140lb
- DB Snatch 5 x 3/side -- 55lb
- Dips
Building (mass):
- Overhead press, maybe with both barbell and machine
- Curls
- Tri pull downs
- French press
- T-bar rows
- Lat pull downs
- Lat cable pull downs (full range of motion)
- DB shrugs 80 or 90lb
Work Capacity 101:
- 5 Pullups
- 10 Medicine Ball Slams
- 10 Burpees
- 20 Jumping Jacks
AMRAP in 20 minutes.
----------------------------------------------Try to get some other random conditioning and core... maybe some of those '300' workout exercises like Floor Wipers and also Russian Twists, maybe Dragon Flags...
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For weekend (or evenings I can get out on time and have nice weather)
Either Meridian Hill Park or Calvert Street Rock Creek Park exercise trail (in which case, add some pull ups to routines). Running should be intervals/fast. Get the solid ass-kicking cardio you need outside one of these days.
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