2009.09.02

Should you be interested, the work out from today is below. The warm-up was intentionally kind of slow, just cruise through it. The workout itself is for time, though.

Warm-up5 rounds of: 5 push-ups, 5 sit-ups, 5 air squats

Workout
10 rounds of: 25 double-unders or 125 single-unders or 25 jump tucks
10 sumo deadlift high pull (with a bar)
10 V-ups (V’s while lying on your back. We did them last week)
10 squat jump (with a bar)

Exercises
· Jump tuckJump in the air, bring your hands out in front of you, and try to get your knees to hit your hands. We ran out of ropes, so this was what people did instead.
· Sumo deadlift high pullGrab the bar with your hands close together, probably about five or six inches apart. Start in a squat position (with a good lumbar curve) & hold the bar about shin level, with your arms between your legs. Stand, and as you do that, shrug your shoulders & bring the bar to about chest level. You should finish with your arms parallel to the ground. Bring it back to finish the rep.You can also use dumbbells, the motion is the same. Just hold the two dumbbells close together.
· Squat jumpI forget if you guys have done these or not. Rest the bar on your shoulders, behind your head. Do a squat, and as you come up, jump up in the air. Ideally, you want to get 3 inches off the ground, but you can tone down if necessary. If jumping is too much, just do a squat with the bar on your shoulders. Try to minimize the shock on your joints by not landing flat-footed (toe-heel is what Al recommended).