Tuesday, February 23, 2010

Day 9 of the 100 Day Burpee Challange
Day 2 Week 2 of the Recon Ron Pull Up

Weigh In
193

Warm Up
45lb Overhead Squat 15/15/15
Decline Sit Up 15/15/15
Back Extension 15/15/15
Pull Up 7/6
Ring Dips 7/6/5
Upper Body Pull
3 Sets:
Pull Up x 5
Muscle Up Row x 3
Lower Body Pull
3 Sets:
Tuck L Sit on Rings 10 sec.
Back Extensions x 10
Work Capacity
Row 5K
21:36.4 damper setting of 8
Bonus
Burpees x 9

Breakfast
Beef and Spinach Scramble
Snack
Apple
Lunch
Veggie Fritters
Snack
Apple
Dinner
Broiled Hake w/Steamed Vegetables
Snack
Left over Hash and Veggie Fritter
Apple