WTF! Training Log (7/7/09) "Welcome Back Pain!"

Its tough to workout after a long weekend of BBQs, fun and just plain relaxing. What better way to get back on the saddle than going on a balls out workout! Seriously, if you were the few (wink, wink) that didnt work out over the long break, dont worry! Your body should be conditioned enough to handle the short respite and able to quickly get back to your hard workouts. Like my mom says, Fun time is over, now lets get back to work!

Todays workout:

(Workout #1)

Welcome Back Pain and Suffering
- Airdyne Sprints
- 50 meter slosh pipe run/walk, Zercher hold
- Box Jumps (Big box)
- 2-handed KB Swings (53# KB)
- 25 meter Weighted Burpee Leapfrogs and Bear run @ 20# DB
- Medicine Ball twists @ 15# KB
- Dummy Flips @ 80#
- Pull-ups
- Plate deadlifts (2 x 45#)
- TRX Push-ups (legs elevated)

45-seconds each station, no break, 1-minute rest after each circuit.
Repeat circuit for a total of FIVE rounds. (Last 2 circuits are Done Rounds)

(Workout #2)

WTF Runs

Tabata Sprint Training
- 15 seconds ALL OUT SPRINT (approx 100 meters)
- 45 seconds rest
- Repeat 12x

Notes:
- Welcome Back Pain WTFers: Kelly, Eric, John, Steven, Danielle, Jamie, Ryan, Rick, Eric and Woody
- YouTube Video posted with original music by my buddy Scott K!
-WTF Training @ Academy of Self Defense (ASD) Tues/Thurs 4pm.

Category:

People & Blogs

Tags:

• ASD
• Academy of Self Defense
• WTF Training

[Uouttooo]

I really enjoy the first 45 seconds of black screen. ;)

[HellRzer]

back

[DarkFlip22]

Hey just a question what does the Plate Deadlifts help to increase what body part?