070126 Friday

Andrew closely examines the rubber matting on the floor after today’s workout.

Workout: For time complete,

21, 15, 9, rep rounds of

20″ Box jumps

1.5 pood Kettlebell swings (or 55lb dumbbell)

20lb wall ball shots

(that is, do 21 of each exercise, then 15 of each, then 9 of each).

After a little recovery, work up to your maximum weighted pull ups


Throat must touch bar, or hands much touch shoulders on the rings.

Post time for the first exercise and weighted pull up results to comments.


Article: A great one by Dr. Lon Kilgore PhD.

Seven Deadly Sins and the Gym


Quote of the week:

“Why is it that when I go work out at 24hr Fitness, everyone in the place except me is wearing a ‘UFC’ shirt. . . and I am the only one training to fight in Mixed Martial Arts?” – Jeremy Morris

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  • JJones

    Andrew cranked this one out in 12:45 then did a pull up with 10 lbs added. Albeit he was pretty smoked from the workout.

    I skipped the workout to let my back recover. I then did the pull ups with 45lbs added.

  • CraigH

    Nice one Andrew! We’re going to put Matt through this today.