"Don't just be yourself. Be all of yourself. Don't just live. Be that other thing connected to death. Be life." --Joss Whedon
Wednesday, 19March2014 - Work For Today
Deck of Cards Workout
Complete the corresponding number of reps with the number on the card. Face Cards = 10 Reps, Aces = 11.
Hearts: Sumo Deadlift High Pull (With 85% of your Bodyweight on the Bar)
Spades: Double Unders x3 (Jack of Hearts = 30 DU’s, 7 of Hearts = 21 DU’s)
Diamonds: Floor Presses (With 85% of your Bodyweight on the Bar)
Clubs: Sprawl Heavybag Flips
Joker 1: 4 Minute Plank
Joker 2: 8 Rounds of Tabata Deficit Push-Ups (:20 Sec Work/:10Sec Rest)
Then 5 Rounds
5 Squats (Adding Weight Every Round)
10 Windshield Wipers (Each Side)
5 Bent Over Barbell Rows (Adding Weight Every Round)
5 Flat Barbell Bench Press (Adding Weight Every Round)
10 Dragon Flags
Then, 5 Sets of Speed Squats with 50% of your 1 Rep Maximum. 15 Seconds of Rest between Sets.
Then, 5 Sets of Speed Bench Presses with 50% of your 1 Rep Maximum. 15 Seconds of Rest between Sets.