Thursday, February 25th, 2010

Day 11 of the 100 Day Burpee Challange

Day 4 Week 2 of the Recon Ron Pull Up

Weigh In

190

Warm Up

45lb Overhead Squat 15/15/15

Decline Sit Ups 15/15/15

Back Extensions 15/15/15

Pull Up 7/6/5/5/4

Endurance

10 Minutes of Jump Rope

Work Capacity

Round 1: 1:35

115lb Hanging Power Clean x 5

Ring Dip x 8

Ring Row x 10

Round 2: 1:30

125lb Hanging Power Clean x 5

Ring Dip x 8

Ring Row x 10

Round 3: 1:50

145lb Hanging Power Clean x 5

Ring Dip x 8

Ring Row x 10

Bonus

Burpee x 11

Breakfast

2lg Eggs w/Bell Pepper/Spinach/Onion/Garlic

1 Breakfast Chop

Snack

Banana