WARM-UP
Treadmill
DUMBBELL
Clean/press (DB20) 5 sets of 5 reps (ea. arm)
Snatches (DB20) 5 sets of 5 reps (ea. arm)
Clean/press (DB25) 3 sets of 5 reps (ea. arm)
Snatches (DB25) 3 sets of 5 reps (ea. arm)
CORE WORK
Physioball crunches (MB10) – 50 (5 sets of 10 reps)
LOWER BODY WORK
Goblet squats (DB20) – 30 (3 sets of 10 reps)
WARM-UP
5-minutes rowing on C2 rower
ANAEROBIC SUPERSETS
Set 1 Set 2 Set 3 Set 4 Set 5
Clean/press (DB20) 08 08 08 07 06
Snatches (DB20) 08 08 08 07 06
Swings (DB20) 08 08 08 07 06
SPLITS: 2:12 5:17 8:45 11:48
Time includes 60 seconds rest between supersets
TOTAL TIME: 14:30
CORE WORK
Medicine ball Russian twists (MB10) - 100
Physioball knees to chest – 25 (non-stop)
Physioball crunches (PL10) – 50
Medicine ball knee crunches (MB4kg) - 50
LOWER BODY WORK
Goblet squats (DB25) – 50
Jump squats - 50
WARM-UP
Client choice
DUMBBELL THRUSTERS
100 dumbbell thrusters (DB 2x20)
Set 1: 20
Set 2: 10
Set 3: 10
Set 4: 10
Set 5: 10
Set 6: 08
Set 7: 08
Set 8: 07
Set 9: 07
Set 10: 05
Set 11: 05
TOTAL TIME: 10:44
WARM-UP
Client choiceROWING
3000 meters rowing
TOTAL TIME: 14:50Client is still under the weather from an illness over the past week.
WARM-UP
Client choice
400 METER RUNS/THRUSTERS/BURPEES5 rounds for time of :
This workout was done on the beach in sand!
TOTAL TIME: 17:21
WARM-UP
Client choice
BURPEES
100 burpees for time:
TOTAL TIME: 14:55
COMMENTS: This is approximately 4-minutes lower than her May 5, 2009 time.
WARM-UP
Client choice
21-15-9-5 COUNTDOWN
Burpees
Thrusters (DB2x8 kg)
Physioball crunches (DB 7.5 kg)
Goblet squats (DB 10kg)
Leg raises (w/lift)
Mountain jumpers
TIME: approx. 21:30
Last Baghdad Hardbody workout before vacation!!!
WARM-UP
5-minutes treadmill running
5 burpees
DUMBBELL CLEAN/ PRESS/OVERHEAD SQUAT
03 ea. @ DB15 (to assess ability to handle heavier weight and to warm-up the muscles to be used)
05 ea. @ DB20
05 ea. @ DB20
05 ea. @ DB20
04 ea. @ DB25
04 ea. @ DB25
DUMBBELL SNATCH/ OVERHEAD SQUAT
03 ea. @ DB15 (to assess ability to handle heavier weight and to warm-up the muscles to be used)
05 ea. @ DB20
05 ea. @ DB20
05 ea. @ DB20
CORE
High windmills (DB15) – 3 sets of 5 reps ea.
Leg raises w/lift – 25, 15
Physioball knees to chest – 50 (took 3 sets to reach 50)
Physioball leg curls - 25
Medicine ball V-ups (MB10) – 50 (took 3 sets to hit 50)
Leg scissors – 50
Prone flutter kicks – 100
Physioball crunches – 50
Arch rocks – 25 (took 3 sets to hit 25…unfamiliar and awkward movement for a first timer)
LOWER BODY
Goblet squats (DB30) – 25, 20, 15
Physioball calf raises (wall) – 50 (different feet positioning every 10 reps)
C2 ROWER
5000 meters. Time of 24:41 (at 20-minute mark was at 4026).
ADD-ON
30 calf raises (DB2x15). 10 pushups. 2 "almost" pullups.
WARM-UP
5-minutes rowing on C2 rower
ANAEROBIC SUPERSETS
Set 1 Set 2 Set 3 Set 4 Set 5
Clean/press (DB20) 07 08 08 07 06
Snatches (DB20) 07 08 08 07 06
Swings (DB20) 07 08 08 07 06
SPLITS: 1:50 4:52 7:55 10:40 13:15
(Time includes 60 seconds rest between supersets)
TOTAL TIME: 13:15.28
EXPERIMENTAL (FOR POWER DEVELOPMENT)
Clean/press (DB25 ea.) 2 sets: 3, 3 (DB30 ea.) 2 sets: 1, 1
Snatches (DB25 ea.) 2 sets: 3, 3 (DB30 ea.) 2 sets: 1, 1
Thrusters (DB2x20) 2 sets: 5, 5
LOWER BODY WORK
Physioball wall squats: (DB2x5): 25 (DB2x10): 15, 15
Physioball single leg lunges (ea. leg): (DB2x5-overhead) 5, 5, 5
Physioball calf raises (wall): 50
CORE WORK
Medicine ball V-ups – 30: 3 sets of 10
Medicine ball knee crunches (MB4kg) - 100
Medicine ball butt raises (MB4kg) - 100
Physioball knees to chest – 25 (non-stop)
Side bends (DB20 at side, free arm overhead, ea.) - 15
Physioball crunches (non-stop, no weight) – 50
Trunk twisters (Plate25) - 15
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