3 MAR 10

Warrior Gym, 1000. No formal evening class, but feel free to knock it out on your own.

Practice: Max Reps Bodyweight Back Squat.
Weigh in when you first arrive at the gym. Warm up accordingly and then you get one chance at max reps. Crease of hip MUST be below the knee for the rep to count.

Train: "Dirty Thirty" for time:
30 x 20" Box Jumps
30 x Jumping Pullups
30 x 35lb Dumbell Swings
30 steps Lunges (each step/foot counts as a rep)
30 x Knees to Elbows
30 x 45lb Push Press (barbell only)
30 x Back Extensions
30 x Wallball, 10lb ball, 10ft target
30 x Burpees
30 x Double Unders

This is a "chipper" workout, meaning that it is a big suck and you just have to gut your way through it (like putting your body through a woodchipper, thus the name). I'm not a big fan of them, but they serve a purpose when used properly. No time limit. Just get it done. Full movement standards on all exercises.

Post: S-T-R-E-T-C-H! As much as you may not want to when it's over with, you need to do it. Fuel your body in prep for Thursday's rest day. Remember, we don't get more fit from the exercise we do, we get more fit from our body's adaptation to the exercise/stimulus we put it through. If you're not fueling it properly and resting/recovering properly, you won't get the maximum return on the investment in pain you just went through...

Write bodyweight, reps, and time in comments.