Sword and Shield2 SwordsGreat SwordPole Arm Tabata Intervals 20 seconds work, intense 100% effort, emphasize speed sometimes, and power others (only if your target is padded sufficiently) 10 seconds rest, 8 cycles and a round for each weapon form. This will take 16 minutes. Wear helmet, and arm and hand amour, at least, so that…

Workout group, 11 people showed up, alas, the usual leader didn’t show up, so we made it up as we went along. Not bad, but not as good as some. GENERAL MOBILITYVarious skips w/arm swingsCarioca, l, rForward shuffle, 2l, 2rBackward shuffle, 2l, 2rPuddle HopsHips in shuffleHips out shuffleBackward Push DYNAMIC MOBILITY:Tiger PushupsCrucifixionInchwormKnee out walkHigh knee…

Warm up3 rounds 10 reps Overhead squats with empty O-barSit-upBack-extensionKipping Pull ups Work Push ups 10, 12, 8, 8, max (greater than 10) Clean and Jerk 135# 30 repsDips 30 reps

Pyramids of Giza — I thought this one up Pushup burpees w/pull up 15,14,13,12,11,10,9,8,7,6,5,4,3,2,1Hyperextensions 1,2,3,4,5,6,7,8,9,10, 11,12,13, 14,15Knees to Elbows 15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 3 Bars of Death — CrossFit Bench press, bodyweight 10,9,8,7,6,5,4,3,2,1Deadlift, 1.5 bodyweight 10,9,8,7,6,5,4,3,2,1Clean, .75 bodyweight 10,9,8,7,6,5,4,3,2,1

September 16, 2008 Warm Up Tiger Pushups Crucifixion Scorpions Inchworm Reverse walking lunges hands overhead High knee walk Walking Lunge with quad stretch Walking knee out Lunge with a double twist Superman walk Kick walk Pre-Work 3 rounds of 10-15 reps of Overhead Squat with broomstick Sit-up My back is twinging today so, I’m taking…