BIKES!

Easter weekend 2009 found our little 3some + one at this park for biking, hiking, fishing and egg hunting. This past weekend, just the 2 of us went down there in an attempt to help out a friend who was putting on an adventure race. So the workout for Friday the 27th and Saturday the 28th involved a little mountain biking and a little hiking each day. And a LOT of driving. So Sunday the 29th we decided to ride the whole 7 miles of trail at Pinnacle that we've been working for the last several months. I've never ridden the whole thing and honestly- din't think I could. I did. And then some. We had a great time. Those guys that put that trail out there did a great job! Thanks Daron and Joe. : )  I was really fed up with working on it but after finally getting to ride the whole thing I have a renewed energy about it.

Sunday 22nd: 30 miles of road biking with one ride up the little hill at Ft. Roots.

Monday 23rd: Rest

Tuesday 24th:
warm up jump rope...100 push ups...100 sit ups
superset: dumbbell bench press on ab ball  4 x 10 (25-10lb) and push up w/dumbbell row 4 x 25 x 12lb
superset: single arm push press 4 x 10 x 30lb and single arm snatch 4 x 10 x 30lb
last thing: plank walks with call outs by Chris. Plank position, push ups, up-down, walk in plank. ugh

Wednesday 25th: CORE
5 Rounds of:
max pullups (i used a band, max=10)
200m backward run
plate push 20yd? 35lb plate
20 box jumps 24"

Thursday 26th: CORE
superset: bench press 5 x 10reps:10sec hold:10reps and 30 sec of push ups in between each set
superset: standing military press into push press 3sets x8x8 with feet elevated pushups to fatigue
superset: chair pushups:explosive pushup(clapping):plate raise x 25lb  3 rounds to fatigue(failure)

Monday 30th: Rest

Tuesday 31st: warm up w/ jump rope
Partner work- one partner has a set # of reps, the other partner does the *alternate exercise until the other is finished regardless of time/reps done.
20 x  heavy leg press (100% body wt.)      *overhead squat 33lb bar

400m run holding 25lb plate between partners:  20 squat jumps *mountain climbers:  repeat 1x

20 x romanian dead lift 65lb    *wall balls w/ 15lb med ball

200m partner run backwards: 20 squat jump *mountain climbers : repeat 1x

partner curl- both holding a 33lb bar alternating curls 10rep...9rep...8...7..........1 

Wednesday Sept1st: welcome Sept!
warm up 300 jump rope 100 sit ups
superset: 4 x 15 chair pushup:  4 x 15 inverted row
alternating dumbbell bench press on ab ball 2 x 10ea arm x 25lb 3 x 10 x 30lb
6 rounds of :  bench press 2 x 10 x 65lb, 4 x 10 x 70lb and 6 x 10 tire flips

I love tire flips. Don't judge.