A little GPP work for practice today.

Follow me: start on the s/f line of a track, facing down the straight-away 10 push ups followed by a a 20m sprint. walk to 50m line 10 more push ups sprint another 20... skip along the curve (Nash's idea... not mine) it goes like that for a while, simply changing exercises.

everything was x10

push-ups
V-ups
Rocket Jumps
prisoner squats
regular crunches
back extensions with a twist
clap pushups
foot extensions (the leg portion of a sky-diver) **Useless**
single right leg squats
single left leg squats

That's about it. so all told it's 20x20m sprints. and 2000m of total distance traveled. so all of that combined with the 400m skipping cool down, and the 800m or warm up, that's about 2 miles worth of skipping, and sprinting.

good times...

The boys are comin into town this weekend for J. Mike's wedding... better lock up your daughters!

Tried on and worked in my new Inzer, HPHD blast shirt. It was a little tight, but I guess that's how it should feel.

worked up to 315 for 3 sets of 1

then I went 5 reps on 1,2,3,4,5 board right in a row, that was rough.

1a. Tricept push downs 4x10 70#
1b. delt raises 3x8

2a. zottsman curls 3x10 35#
2b. band pushdowns purples

banded face pulls purple band.

Then this afternoon we got some SWEEEET new strongman equip. log clean and press up to 225.

some Rickshaw carries @200

Squat cleans 115x1, 205x1, 245x1, 285x1, 305x1x3

Box squats with green bands, 10x2 @ 295

Pin pulls 225x8, 275x8, 315x2x8

1a. GHRs 4x12
1b. DB swings 4x12 @ 85#

2a. GH sit ups w/ green band
2b. delt raises 8x front & side, 20s x 2 , 25x1 set

Clean squats up to 135x3, 175x3, 245x1, 265x1, 285x1, 305x2

BB deads 305x1, 345x1, 395x1, 415x1, 465x1, 485x1, 505x1, 540x1

extra stuff that I kinda picked at random haha:

pull-ups 1st set with a chain, 3x8
GHR standing abs 3x20(or so)

Standing Delt raise 20# x8 side x8 front, 25# x8 side, x8 front
Chest supported rows 75# 2x8

Flt bench: 135x8, 185x6, 225x3, 275x1x2, 275x2.

Then I went to a board press 5 reps on a 2 board right into 5 reps on a 3, right into 5 reps on a 4.

225 x 3 sets of that.

Skull crushers with cambered bar+chains 8, then 8 presses. 4 sets adding chain each set.

1a. Seated rows 230x8 x 3 sets
1b. Pushdowns with green band 3x15

2a. Reverse curls on straight bar 95x8

Then I ate a whole bunch of rice and chicken... and it was fantastic