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  #21  
Old 09-18-2014, 04:08 PM
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RobB RobB is offline
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normal by the weekend, but will be cold soon enough.......

ARRRGGHHHHH!!!!


My sentiments exactly!!!!
BTW....looks like a great workout! RRows, Jumping Jacks and burpees! Add pushups into the RR's and it would be a killer!
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  #22  
Old 09-19-2014, 02:16 PM
concetta27 concetta27 is offline
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Friday 9.19 Day 23
OS warmup (www.originalstrength.net)
Workout A –AbEndure-The IronCore 500 Challenge
1A) KB Swing – 20 reps-20kg
1B) KB or DB Push Press with Overhead Hold – 8 reps-20lbs
1C) Bulgarian Split Squat – 20 reps per side-BW
1D) Decline Push-up – 1 rep short of failure-25-20-20-20
• Rest 15 seconds between exercises.
• Rest 30 seconds at the end of the circuit. 4x total
2A) Plank – Max Hold (3-minute max)-1:45
2B) Bird Dog with Leg Abduction – 12 reps per side (alternating)
2C) Side Plank – Max Hold (1-minute max) – start with weak side first-45s
2D) Bird Dog Hold – 30 seconds per side
• Do not rest between exercises. 1x
3A) Low Box Jump with SLOW step-down – 10 reps
3B) KB or DB Rack-Hold Step-Up – 10 reps per side-8kgs
3C) Pike Pushup – 2 reps short of failure-7-7-7-very shallow pike
3D) Rack Walk – 30 steps per side-8kgs
3E) DB Rear-Delt Raise with Hold (use light weights)-5lbs
• Rest 15 seconds between exercises.
• Rest 30 seconds at the end of the circuit. 3x total
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  #23  
Old 09-22-2014, 12:49 PM
concetta27 concetta27 is offline
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Monday 9.22 Day 26
OS warmup (www.originalstrength.net)
Workout B – The IronCore 500 Challenge
1A) Spiderman Climb Pushup –10 reps per side
1B) Rocking Plank – 50 reps
1C) Slam Ball OR Total Body Extension – 25 reps-12lb MB
1D) Mountain Climber – 15 reps per side
1E) Slam Ball OR Total Body Extension – 25 reps-12lb MB
1F) Elevated Pushup – 15 reps per side (weak side first)
1G) Slam Ball OR Total Body Extension – 20 reps-12lb MB
1H) X-Body MC – 15 reps per side
1I) Bear Crawl – 10 reps per side
Repeat 1x more. Record your time and try to beat it each week. Didn't time. Rested at end of circuit and during second set of elevated PU.
2A) Chin-Up with Knee-Up – 1 rep short of failure-6-6-6-boosted myself up, slow negatives
30s rest
2B) Dips – 1 rep short of failure-machine assisted-50lbs all-10-10-10
Rest 60s. 3x total.
3A) DB Row – 1 rep short of failure-35lb-8-8-8
3B) Jump Rope or Jumping Jacks – 60 seconds
3C) Punisher Squats (20s/10s) 2x
• Rest 30 seconds between exercises.
• Rest 60 seconds at the end of the circuit. 3x total
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  #24  
Old 09-22-2014, 02:53 PM
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Quote:
Originally Posted by concetta27 View Post
Monday 9.22 Day 26
OS warmup (www.originalstrength.net)
Workout B – The IronCore 500 Challenge
1A) Spiderman Climb Pushup –10 reps per side
1B) Rocking Plank – 50 reps
1C) Slam Ball OR Total Body Extension – 25 reps-12lb MB
1D) Mountain Climber – 15 reps per side
1E) Slam Ball OR Total Body Extension – 25 reps-12lb MB
1F) Elevated Pushup – 15 reps per side (weak side first)
1G) Slam Ball OR Total Body Extension – 20 reps-12lb MB
1H) X-Body MC – 15 reps per side
1I) Bear Crawl – 10 reps per side
Repeat 1x more. Record your time and try to beat it each week. Didn't time. Rested at end of circuit and during second set of elevated PU.
2A) Chin-Up with Knee-Up – 1 rep short of failure-6-6-6-boosted myself up, slow negatives
30s rest
2B) Dips – 1 rep short of failure-machine assisted-50lbs all-10-10-10
Rest 60s. 3x total.
3A) DB Row – 1 rep short of failure-35lb-8-8-8
3B) Jump Rope or Jumping Jacks – 60 seconds
3C) Punisher Squats (20s/10s) 2x
• Rest 30 seconds between exercises.
• Rest 60 seconds at the end of the circuit. 3x total
Great workout! Those punisher squats do me in.................
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  #25  
Old 09-24-2014, 10:13 AM
concetta27 concetta27 is offline
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Tuesday 9.23 Day 27
OS warmup (www.originalstrength.net)
5-1-arm swing-12kg KB
5-staggered stance squat-12kg KB
5-press-20lb DB
switch arms-repeated 6x
brisk walk-20 min
Wednesday 9.24 Day 28
OS warmup (www.originalstrength.net)
Workout C – Total Core-The IronCore 500 Challenge
1A) KB or DB Goblet Squat –20 reps-25lb
1B) 1-Arm DB Chest Press with Hold – 10 reps-30 lb
1C) DB Chest-Supported Row –15 reps-30 lbs
1D) Stability Ball Leg Curl – 20 reps
• Rest 15 seconds between exercises.
• Rest 30 seconds at the end of the circuit. 4x total
2A) Slam Ball Slams – 20 reps-12lb
2B) X-Body Mountain Climber– 15 reps per side
2C) [TRX] Bodyweight Row with Hold – 1 rep short of failure-used battle ropes mounted high on wall. 11-11-11-11
2D) Stability Ball or Ab Wheel Roll out – 15 reps
• Rest 15 seconds between exercises.
• Rest 30 seconds at the end of the circuit. 4x total
3A) Renegade Row – 10 reps per side-20 lbs
3B) Jump Rope or Jumping Jacks – 60 seconds
3C) Burpee – 6 reps
• Rest 15 seconds between exercises.
• Rest 30 seconds at the end of the circuit. 3x total
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  #26  
Old 09-25-2014, 02:08 PM
concetta27 concetta27 is offline
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Thursday 9.25 Day 29
OS warmup (www.originalstrength.net)
12kg KB
1-TGU
5-snatches
Switch arms-repeated 10x
Brisk walk-15 min
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  #27  
Old 09-26-2014, 11:59 AM
concetta27 concetta27 is offline
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Friday 9.26 Day 30
OS warmup (www.originalstrength.net)
Workout A –AbEndure-The IronCore 500 Challenge
1A) KB Swing – 20 reps-20kg
1B) KB or DB Push Press with Overhead Hold – 8 reps-20lbs
1C) Bulgarian Split Squat – 20 reps per side-BW
1D) Decline Push-up – 1 rep short of failure-25-21-21-21
• Rest 15 seconds between exercises.
• Rest 30 seconds at the end of the circuit. 4x total
2A) Plank – Max Hold (3-minute max)-2:00
2B) Bird Dog with Leg Abduction – 12 reps per side (alternating)
2C) Side Plank – Max Hold (1-minute max) – start with weak side first-1:00
2D) Bird Dog Hold – 30 seconds per side
• Do not rest between exercises. 1x
3A) Low Box Jump with SLOW step-down – 10 reps
3B) KB or DB Rack-Hold Step-Up – 10 reps per side-8kgs
3C) Pike Pushup – 2 reps short of failure-8-8-8-very shallow pike
3D) Rack Walk – 30 steps per side-8kgs
3E) DB Rear-Delt Raise with Hold (use light weights)-5lbs
• Rest 15 seconds between exercises.
• Rest 30 seconds at the end of the circuit. 3x total
Serious sweating. Happy weekend all!
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  #28  
Old 09-29-2014, 02:24 PM
concetta27 concetta27 is offline
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Monday 9.29 Day 33
OS warmup (www.originalstrength.net)
Workout B – The IronCore 500 Challenge
1A) Spiderman Climb Pushup –10 reps per side
1B) Rocking Plank – 50 reps
1C) Slam Ball OR Total Body Extension – 25 reps-12lb MB
1D) Mountain Climber – 15 reps per side
1E) Slam Ball OR Total Body Extension – 25 reps-12lb MB
1F) Elevated Pushup – 15 reps per side (weak side first)
1G) Slam Ball OR Total Body Extension – 20 reps-12lb MB
1H) X-Body MC – 15 reps per side
1I) Bear Crawl – 10 reps per side
Repeat 1x more. Record your time and try to beat it each week. Didn't time. Rested at end of circuit and during second set of elevated PU.
2A) Chin-Up with Knee-Up – 1 rep short of failure-8-7-7-boosted myself up, slow negatives
30s rest
2B) Dips – 1 rep short of failure-machine assisted-40lbs all-8-8-8
Rest 60s. 3x total.
3A) DB Row – 1 rep short of failure-40lb-6-7-8
3B) Jump Rope or Jumping Jacks – 60 seconds
3C) Punisher Squats (20s/10s) 2x
• Rest 30 seconds between exercises.
• Rest 60 seconds at the end of the circuit. 3x total
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  #29  
Old 09-30-2014, 01:55 PM
concetta27 concetta27 is offline
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Tuesday 9.30 Day 34
OS warmup (www.originalstrength.net)
Crawling-
Baby-on mat
Leopard-forward and backwards-1/ea around track, with rest
Spider-forward and backwards-1/ea around track, with rest
1/ea TGU(12kg) 5x
Not very strong today, TGUs were tough.
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  #30  
Old 09-30-2014, 02:54 PM
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Quote:
Originally Posted by concetta27 View Post
Tuesday 9.30 Day 34
OS warmup (www.originalstrength.net)
Crawling-
Baby-on mat
Leopard-forward and backwards-1/ea around track, with rest
Spider-forward and backwards-1/ea around track, with rest
1/ea TGU(12kg) 5x
Not very strong today, TGUs were tough.
Yep, I think our kind of days are numbered for this year!! What a workout! Leopards, Spiders and babies on mats!!!!!!!
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