I was gonna go down to the club tonight after dinner and bang the bags, hang out with the kids, but I decided to stay home and go GYMLESS.
I'm pretty new to RT, I'm 49yrs old, in decent shape, and love new things. So here's what I diagrammed on a yellow pad and did 2 circuits of:
1. 30lb dumbbell clean/press 20x on the back patio
2. 30lb dumbbell lunge walks to back 40 dirt section of yard. (about 25 big steps)
3. 25 whacks each side with sledgehammer on tire
4. Threw a stack of weights and dumbbells across the yard.
5. Drug a miserable heavy sled around the back 40. From the other day:
http://www.flickr.com/photos/7728613@N0 ... 809726561/
6. Tree pullups to failure. (Love the 8" diameter limb)
7. Rope Pullups to failure. Tough.
8. Forearm curls with rubber gizmo. 2sets each way
9. 4 min round shadow boxing with 2lb weights. check my form in the reflection of the sliding glass door. (Keep your hands up, slacker! Breathe! Move!)
10. Hang off the pic-nic table and do 50 neck nods, full extension, front and back.
11. Ignore wife and daughter who are sitting at the dining table watching & laughing. Laughing
Repeat, because that's what we're made of! Wink
Add ab raises from tree limb and hit the heavy bag a little (just for companionship) old pic: http://www.flickr.com/photos/7.....300947794/
No burpees this time. Forgive me father...
Too much fun, and saved me about $5 of gas.
Here's tonight, a cool down workout:
3 min jump rope
2 x3 mins jump rope
2 x10 of Straight legged hanging ab raises
20 leg swings each leg
3 mins jump rope
more leg stretching
2x10 Floor Wipers w/55lb barbell
4x10 throwing 12lb medicine ball into heavy bag
2x3 min rounds shadowboxing with 5lb weights
6x50 Thai knee strikes to heavy bag
3x20 elbow strikes, both arms
2x10 fast, hard Thai kicks to heavy bag
10 mins playing catch with 8 and 10lb medicine balls
16 mins on treadmill waiting for wife, watching something inane on tv
Blessed be the Lord my rock, Who trains my hands for war and my fingers for battle! Psalm 144:1
The pain of persevering is temporary-The pain of quitting lasts forever. Please Donate: http://www.specialops.org/