2009.10.29

Sorry for not sending this out on Thursday, but I’m sending it late because I told Russ I’d get this out. You can almost think of it as “Drop 1” if you’re familiar with “Drop 10.” Essentially, every round requires doing one less rep of everything, until you only do 1 rep on the last round. Fastest time was something like 5 minutes (that was crazy), but everyone finished in under 15 minutes.

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Warm Up
3 rounds of:

• 25 jumping jacks
• 25 sit ups
• 25 air squats

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Work Out

• 10 decline push-ups, 10 V-ups, 10 jump squats, 10 burpees
• 9 decline push-ups, 9 V-ups, 9 jump squats, 9 burpees
• 8 decline push-ups, 8 V-ups, 8 jump squats, 8 burpees
• 7 decline push-ups, 7 V-ups, 7 jump squats, 7 burpees
• 6 decline push-ups, 6 V-ups, 6 jump squats, 6 burpees
• 5 decline push-ups, 5 V-ups, 5 jump squats, 5 burpees
• 4 decline push-ups, 4 V-ups, 4 jump squats, 4 burpees
• 3 decline push-ups, 3 V-ups, 3 jump squats, 3 burpees
• 2 decline push-ups, 2 V-ups, 2 jump squats, 2 burpees
• 1 decline push-up, 1 V-up, 1 jump squat, 1 burpee

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Exercises

• Decline push-ups
  These might actually be better described as incline push-ups, because the motion is more like an incline bench press. Set up a platform with about 4 stackables (higher to make it harder). Put your feet on the platform, and do your push-ups that way.
• V-ups
  Same old V-ups as always – lie on your back, and bring your legs up perpendicular to the ground. As you do that, bring your upper body/arms up as well, and touch your legs with your arms.
  
  Scale down: Bend your knees before swinging your legs up (there’s actually one more scale down, but for today’s work out we weren’t allowed to scale down that much)
  
• Jump Squats
  Grab a weighted bar – 12 lbs for the guys, 8 or 10 lbs for the women. Rest it on your shoulders, behind your head/neck, with your arms a little wider than shoulder-width apart. Do an air squat, keeping a good curve in your lower back. As you come up, jump up in the air. As you come down, squat back down to finish the rep.
  
• Burpees
  It’s a 4-step motion: 1) squat down, 2) kick your legs out into a push-up position & do the push-up, 3) jump back to the squatting position, 4) come up & jump a couple of inches off the ground (touch your hands above your head).
  
  Scale down: Cut out the push-up, so for steps 2 & 3, you just kick out your legs and then jump back to the squatting position
  Scale down some more: Instead of kicking your legs out in the second step, step back with one leg & then the other. The end result is the same, but it’s not as tough. Still no push-up
  Burpees really, really suck: Cut out the jump at the end, as well
  I’d cuss you out if I could breathe: From standing position, squat down, then stand.
  

Anyhow, have fun with it.