Friday, January 19, 2007


Today with the DC ladies!

We will call this workout Susan. Since after the last workout she said I could have been tougher on her. So today she wins! Here's tougher for you!

SUSAN


Warm Up
3 sets of 10 ballslams
Squats 3 sets of 20
PVC pipe shoulder shrugs
PVC OHS

15 KB swings
15 thrusters
15 Ball slams
Start with whatever one you want. Do your 15 run 400 meters. Then move to next tool repeat.

Same thing

15 Thrusters
15 KB swings
10 Burpees
Again do your 15 run 400 meters come back and use the next tool of death!
Winner gets to do 10 more burpees!
Guess appearance by Louie!

My personal workout for time!

First about 25 mins on the rollers.

50 box Jumps
50 KB swings
50 walking lunges
50 double under's or 150 jump ropes
50 wall ball shoots
50 ball slams
My time was 15 mins or so. I should tell you that I had to keep my swings at eye level and my ball slams started from eye level. This was done so that I don't mess my shoulder up.

6 comments:

Mike said...

Jen, your workouts are starting to get ridiculous. I often come here to gauge my progress and leave here depressed :-)

After two weeks of Fran, Cindy, and Mary, I can already see positive results in form and overall endurance.

Thanks for doing regular posts.

Mike

Jen said...

Hey Mike thanks for coming by. Yeah, I try to keep things crazy. Hey you should come with me to Primal Fitness. I don't know when you have time but you get a week free.
Are you coming to CFDC this Sunday?
Jen

Mike said...

Not yet. Sundays are bad for me because I climb and have baseball practice in the same day. I'll be completely wrecked.

But, I'm looking forward to meeting you, and Tom B., and all the other crazies I've been reading about for the last month. Having both locations is great for DC Metro.

Soon, very soon...

Mike

Jen said...

Cool, Mike. Let me know. Send me your email and I can let you know when any events come up. You would love primal seeing your a climb. They have all kinds of climbable things.
jen

Mike said...
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Mike said...
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