Day 211
- 100 Ring Push-ups
- 100 Decline Sit-ups
- 100 Squats on Half Bosu Ball
- 10 km Running
--Complete in as few sets as possible
Day 212
- 5 Push-ups w/75#
- 5 Sit-ups w/75#
- 5 Squats w/75#
- 500 Meter Run w/20# Vest
--20 Rounds
Day 213
- 100 Wide Push-ups w/2 Second Down, 2 Second Up
- 100 Wide Leg Sit-ups w/3 Second Pause Halfway Up and Halfway Down
- 100 Sumo Squats w/4 Second Down, 4 Second Up
- 10 km Running
--Complete in as few sets as possible
Day 214
- 100 Diamond Push-ups
- 100 Diamond Sit-ups
- 100 Close Stance Squats
- 10 km Running
--Complete in as few sets as possible
<<MONSTER EVENT- A gang on thugs has decided to take over a part of the city. Beat them into submission!
- 5 Sandbag Throws, As Heavy As Possible
- 3 Minutes Shadowboxing
- 5 Sandbag Throws, As Heavy As Possible
- 3 Minutes Heavy Bag Hitting
--5 Rounds>>
Day 215
All lifts +5# more than last week.
- 10 Push-ups
- 10 Sit-ups
- 10 Squats
- 10 Wide Push-ups @ 30% of Push-up 1 RM
- 10 Decline Sit-ups @ 30% of Sit-up 1 RM
- 10 Barbell Front Squats @ 30% of Back Squat 1 RM
- 10 Push-ups @ 50% of 1 RM
- 10 Sit-ups @ 50% of 1 RM
- 10 Squats @ 50% of 1 RM
- 10 Push-ups @ 70% of 1 RM
- 10 Sit-ups @ 70% of 1 RM
- 10 Squats @ 70% of 1 RM
- 5 Push-ups @ 80% of 1 RM
- 5 Sit-ups @ 80% of 1 RM
- 5 Squats @ 80% of 1 RM
- 55 Push-ups
- 55 Sit-ups
- 55 Squats
--Complete Final Calisthenics in as few sets as possible, then
Day 216
- 100 Hindu Push-ups
- 100 Sit-ups
- 100 Hindu Squats
- 10 km Running on Hilly Terrain
--Complete in as few sets as possible
Day 217
Same as Day 203 on Week 29.
No comments:
Post a Comment