July 25, 2012 Sam Mugavero

07/26/2012

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching      followed by 5 Pushups, 10 Squats, 15 Jumping Jacks and 60 seconds Plank      .

“Lucky Number 7”

This is a pyramid workout beginning with one rep of each movement and adding a rep each round until you get to 7 reps of each. At the conclusion of the round of seven, you will run 0.2 miles and then work down the pyramid back to one rep of each.

Round 1: 1 Sumo Deadlift High Pull, 1 Kettlebell Swing, 1 Goblet Squats, 1 Overhead Lungestep(each leg = ½ rep)

Round 2: 2 Sumo Deadlift High Pulls, 2 Kettlebell Swings, 2 Goblet Squats, 2 Overhead Lungesteps (each leg = ½ rep)

Rounds 3-6: Keep adding 1 rep/round to each movement

Round 7: 7 Sumo Deadlift High Pulls, 7 Kettlebell Swings, 7 Goblet Squats, 7 Overhead Lungesteps (each leg = ½ rep)

Run 0.2 miles

Round 8: 7 Sumo Deadlift High Pulls, 7 Kettlebell Swings, 7 Goblet Squats, 7 Overhead Lungesteps (each leg = ½ rep)

Round 9: 6 Sumo Deadlift High Pulls, 6 Kettlebell Swings, 6 Goblet Squats, 6 Overhead Lungesteps (each leg = ½ rep)

Round 10 -13: Keep removing 1 rep/round from each movement

Round 14: 1 Sumo Deadlift High Pull, 1 Kettlebell Swing, 1 Goblet Squats, 1 Overhead Lungestep(each leg = ½ rep)

Done!

**Note: If you get finish in under 15 minutes, accumulate 3 minutes of Plank               

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