I am One of Barton's Boys

Remembering

Miss my brothers.

Tuesday

Ok, run was nixed due to mandatory pee pee test. I blame the 60's and 70's for its influence in propagating drug culture. Curse you LSD.

So for Tuesday.........,

AM: 5 mi run (in theory)

Lunch: Swim (again)

PM: Pull muscles of DOOM!!!!!

"Buckles"

Pull ups w/deadlifts 5 rds not timed

- 6 pull ups/8 deadlifts (increasing weight each set)

Towel pull ups w/ power cleans 5 rds not timed

- 6 towel pull ups/ 8 power cleans (increasing weight each set)

SUMO DEADLIFT to high pul w/turkish get ups 4 rds not timed

- 8 SDHP (increasing weight each set)/8 (4 on each side) TGU (whimper)

"Cindy" for 20 minutes.

ABS of GLORY!!!!

As it is hot as the dickens EVERYWHERE (it was 90+ degrees in the gym, with high humidity), pre-hydration is key.

Monday......

AM: 5 mi run, various abs

Lunch: 1 mi swim, sub 45 min

PM: Push

- 5 RDS not timed of each of the following:

1. 6x BBBP (85% 3RM), 8x (4 each side) starburst burbpees with a tuck jump.

2. 6x BBDBP (85% 3RM), 8x spiderman burpees with standing long jump.

3. 6x BBIBP (85% 3RM), 8x burpee with 24in box jump.

- 3 RDS not timed

1. 8-12x DBBP, 8-12 decline pushups

2. 8-12x DBDBP, 8-12 incline pushups

3. 8-12x DBIBP, 8-12 regular pushups

12 minute abs (50 sec of an ab exercise, 10 sec rest)

Stretch for 30 minutes.

Recovery shake:

1 banana

2 TBS of almond butter

1 cup of 2 percent milk

1 scoop of Designer Whey protein

Spartan race here I come.........

Spartan Race

http://www.spartanrace.com/florida-obstacle-racing-super-spartan-miami.html

"Barton"

As many rounds as you can do in 25 minutes:

34 burpees as the bottom of OP Coleman:run to top of OP Coleman: 34 burpees at top of OP Coleman. Come back down and start over.

Of course for safety considerations, wear plate carrier.

Lukeala

For time four rds of 25, 21, 19 and 17

Weighted walking lunges 50m
push press
bear crawl back
Ski jumper
walk back to weights for rest.......... do it again.