many workouts in one!

to make up for missing yesterday's workout and for being about to fly to taiwan (28hrs of travel!) in 5 hrs (i should start packing...), i tried to do AS MUCH AS POSSIBLE today in a relaxing 4hr afternoon workout sess:

Warmup:

8-min jog (running up and down steep hills in the cold! brrrr)

Agilities:

2x30m of

skip for height

double leg bound

frog jumps

alternating leg bound

single-leg hops

practice cutting-accelerating

(can anyone clarify what all the jumps are again? i forget what bydwell demonstrated and get them all mixed up...)

Lift:

3x8 hang clean

3x8 back squats

3x8 bench

3x6 deadlift

3x8 bulgarian split squats w DBs

2x8 lat pulldown

ABs

the entire workout interspersed with chin-ups (total: 10)

extra:

squishy-ball pushups to failure(feet on the big squishy ball, do a pushup, curl feet in, push out. crazy core and balance workout!)

(then my friend arrived and said he'd workout so i was determined to keep working out until he was done too)

more/bike sprint:

2 min bike warmup

10min bike sprint : 30 sec on, 30sec off

5min bike cooldown

1 pull-up

BENCH TIL FAILURE AHHHH

(160 reps: 25 w some weight, 135 without. the last one i just "rested"/held at the top until my face, feet, and arms went numb and i started tearing. whew!)

1 more pull-up for good measure.

collapse.

details:

i was at my friend Spencer's awesome house, where they have a crazy awesome amount of workout things in their basement - a gym right in their house is SO AWESOME! jogging in the cold was very cold! brrr. nice view near the water though.

i also took a couple breaks to watch his friend play modern warfare 3 in their awesome in home theater (aka on a projector)! which may be why it took me so long... video games are so addicting! i actually went in to ask Craig to spot me while benching but got distracted and then decided that i didn't want to ruin his focus and didn't end up asking him to spot me.

btw, my goal is to be able to bench 100lbs in 3 weeks! there. i said it. and i mean like 3x8, not a measly 2 reps that i did once last year.

ALSO!

i've decided that on new years i'm gonna do 2012 squats! who's with me?

i know 10 air-squats are equivalent to nothing (#patti)... but 2012! now that's a big number! if you do it in sets of 100reps it's a great workout! let's see... 2012 x 30 = 60360. wow! if we all do it we'll have done 60THOUSAND squats in one day! this is in addition to kerri's day 1 of course. or we could all do it on new years eve!

my dream basement:

let's win nationals!

emhsieh