October 3, 2012 Sam Mugavero

10/04/2012

 

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching       followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

“Jumpy, One-Arm Madness”

Complete 5 Rounds of the following (Time Limit is 21 minutes):

8 One Arm Dumbbell Suitcase Deadlifts   (Left arm)

8 One-Arm Dumbbell Hang Power Clean (Left Arm)

8 One-Arm Dumbbell Thrusters (Left Arm)

16 Box Jumps / Step-ups  (use at least a 16” box, wall, bench, etc.)

32 Mountain Climbers (each leg is one rep)

8 One Arm Dumbbell Suitcase Deadlifts  (Right arm)

8 One-Arm Dumbbell Hang Power Clean (Right Arm)

8 One-Arm Dumbbell Thrusters (Right Arm)

Post your number of rounds completed for each workout to comments.

“Abtober” Workout #4:Tabata Situps  – 8 Rounds of 20 seconds work, 10 seconds rest (4 total minutes)