April 7, 2012 Sam Mugavero

4/08/2012 – Creepy Bunny…

“AB”-ril Workout #8: Perform after you have completed the warmup or at the conclusion of your workout.

50 Russian Twists(each side counts as ½ rep)

SUNDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 10 Squats , 30 Lungesteps.

Workout: Today’s workout is brought to you by my good buddy, Sean J. McHugh. Kmugs and I tried this one out yesterday and it’s nasty, so get after it!

Complete 3 Rounds of the following:

MAX Effort 0.25 mile run

Rest 1 Minute

Complete as many rounds as possible in 4 minutes:

15 Dumbbell Hang Power Clean

30 Sit-ups

15 Pushups       

Rest 1 Minute

Record your 0.25 mile run time for each round and record the number of rounds/rep you get for each round of the 4 minute lung crusher. Your score is the 3 runs added together and your total reps for all 3 rounds of the 4 minute madness.  For example, my score was 4:37 (total run time) and 410 reps (all 3 rounds added together). Post your score to comments.

*Note: I used a 75# barbell and did Power Cleans, not DB Hang Power Cleans.