Summer-Shredder Workout ~ 1st June 2013


Ok. So… after posting yesterday’s pic updates on Facebook, I decided to get a bit more serious with my conditioning.

May 31st 2013 ~ Decently Lean

“June 1st”, I thought, “what better time to start my disgusting routine?” My birthday is in September, and I plan on being in the best possible shape for my 31st birthday.

Sometimes… I am unnecessarily cruel to myself.

Anyway… Here’s how it went:

‘Warm-up’: Rowing Machine: 15 minutes

I honestly don’t know why I would have considered this warm-up. The rowing machine is a BEAST of a machine. Right now, I’m shaking inside remembering how it abused my body earlier today.

*Shivers*

11 minutes in to my ‘warm-up’, my toes started to get numb. I’m guessing the pressure on my glutes caused some nerve compression, so I decided to get out of the seated vein, and on to my conditioning circuit.

Circuit:
Skipping: 100 reps
Hanging Straight-leg lift: 10 reps
Skipping: 100 reps
Hanging Straight-leg lift: 10 reps
Skipping: 100 reps
Decline straight-leg sit-up: 20 reps
Skipping: 100 reps
Decline straight-leg sit-up: 20 reps
Burpees: 10 reps (no push-ups)
Skipping: 100 reps
Burpees into box jump: 10 reps
Skipping: 100 reps
Backward plyometric squat onto box: 10 reps
Skipping: 100 reps
Barbell Plyometric Squat (ass-to-calves): 95 lbs x 10 reps
Skipping: 100 reps
Barbell Plyometric Squat (ass-to-calves): 95 lbs x 10 reps
Skipping: 100 reps
Barbell Hang Snatch: 95 lbs x 10 reps
Skipping: 100 reps
Single-arm Snatch: 70 lb bell x 10 reps
Skipping: 100 reps
Single-arm Snatch: 70 lb bell x 10 reps
Skipping: 100 reps
Push-ups: 40 reps
V-up Hold: 30 seconds

/end

Try this. You’ll never look at conditioning the same.

Yours in Fitness,

-C. Narkissos Springer

http://www.Getnarked.net

www.facebook.com/Narkside

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