R8D25-30 – Ketchup

Day 26 – Short Crossfit type workout at gym with girls:

5 pullups
10 sumo deadlift high pull with 25lb kettlebell
15 pushups
20 bicycle crunch

Day 27 – Olympic Lift Practice

5 deadlift
5 clean
5 hang clean
5 strict press
5 push press
repeat 3x with 65lb then 3x with 115lb
Finish with 30 squats at 115lb

Day 28 – off, drive to Hastings
Day 28 – Thanksgiving Monday – Chest and Back with gymnastics rings

This was a hell of a workout, I didn`t √ā¬†anticipate that the rings would make that much of a difference but the next day I was extremely sore through the chest and shoulders. Not only that, my numbers for pushups were down by at least 30% for the workout. It was a real eye opener that I hope to repeat.

Day 29 – Tuesday, 34543 RKC
Day 30 – Wednesday, Bootcamp week 4 as follows:

I decided it was time for the bootcamp peeps to do some weight work. With the advent of some dumbbells at the gym and the few light ones I had at home we had enough to go around and do some HIT training with weights. I put together a full body workout with 3 basic and 3 advanced movements for each body part. The workout took the full hour and was really an introduction to weights more than a hard weight based workout. It went over very well, I was happy with the work rate and volume but have to be wary that the cardio component is missing largely due to the inability of most of the participants to move the weight efficiently and quickly.

It all shook out like this:
Level 1
Shouldered weight squats
walking lunge
plie squat
Level 2
arms up lunge walk
plie high pull
Finish 20 air squats

Level 1
Military PU
Laying fly
Level 2
pushup on db with pull
military with db superman
fly with press
Finish 20 pushups
Level 1
Shoulder press
2 way flys
shoulder burn
Level 2
swimmers press
2 way fly plus high pull
shoulder burn
Level 1
twist 1 arm curl
double kickback
Level 2
in and out curls
hold curl 16’s
overhead tricep extension
Finish 20 military pushup
Level 1
chest weight crunch
side bend double db
turkish get up (DID NOT COMPLETE)
Level 2
Arms up crunch
plie squat side bend
plie squat twist
Finish 20 full sit ups

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