The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.  -Vince Lombardi

 

Friday, 07March2014 - Work For Today

 

Estimate how many Push-Ups you think you can complete in :60 Seconds. 

Take that number and multiply it by 4.

Take as long as needed to complete that many Push-Ups WITHOUT letting your knees touch the floor. Rest in the “Up” Position.

 

Then, Tabatas - :20 Seconds Work / :10 Seconds Rest for 8 Rounds (4:00 Minutes)…Complete all rounds of one exercise before moving onto the next.

8 Rounds (4:00 Minutes) of Front Squats (Rest Done in Front Rack Position)

Rest 1 Minute

8 Rounds (4:00 Minutes) of Dumbbell Swings (Dumbbell Never Touches the Ground)

Rest 1 Minute

8 Rounds (4:00 Minutes) of Push-Press (Rest in Front Rack Position)

Rest 1 Minute

8 Rounds (4:00 Minutes) of Deficit Push-Ups (Hold Plank Position During Rest Intervals)

 

Then 7 Rounds, Adding Weight Every Round

3 Weighted Pull-Ups

3 Push Press

10 Windshield Wipers (Each Side)

8 Dumbbell Snatches (Each Side)

15 Burpee Pull-Ups

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