2009.10.07

This one was in honor of Al’s birthday last Saturday. He just turned 39.

Warm-up
2 minutes of jumping rope or jumping jacks (jumping rope is supposed to be easier)
30 seconds of rest2 minutes of jumping rope or jumping jacks (jumping rope is supposed to be easier)

Work Out
3 rounds of: 39 box jump
39 push ups
39 squats
39 push press
39 dips
39 burpees

Exercises
· Box JumpRecommended was at least 4 of those stackable things. The most anyone used was 6. Note that this also affects your dips, since you’ll be using the same thingScale down: Step up instead of jumping. If you do step, you have to stand straight up once you’re on the box
· Push PressWe used two dumbbells (guys used 15 lbs, women used whatever they were comfortable with). Start with the dumbbells at shoulder level. Do a quarter squat, press the dumbbells over your head as you come up. Bring the dumbbells back to beginning position to finish the rep.
· DipsSame dips as always, do them off the end of your jump box. The prescribed way to do this is with your legs straight out in front of youScale down: Bend your legs, and put your feet flat on the ground before doing your dips. This makes the dips easier
· BurpeesYou guys know how to do these, but I figured the scale down’s might be helpful.Scale down: Don’t do the pushup, just shoot out your legs before coming backScale down more: Don’t jump, either. Just come back up to standing position.Burpees really, really suck: Don’t shoot out your legs. Essentially, you start standing, duck/squat down and touch the ground, then come back to standing.

The people at Al’s gym apparently did 5 rounds of this. Those guys are nuts.