Prison 2-6-09

Today's workout is in the "Prison" format where we pick a bunch of exercises and perform descending numbers of reps of each exercise per round.. In today's workout it's a 10-9-8-7----1 so everybody does 10 of everything, then 9, then 8, until they get down to 1.. Not sure who gave it the name "Prison Workout", but it may have something to do with feeling like you're in prison for the first few rounds and then feeling like you've been released on the last few rounds.. The first few rounds are always brutal because you're working really hard and don't feel like you're getting anywhere.. In today's workout the exercises are:

1. D-Ball clean to shoulder: Clean a heavy medicine ball, at least 25% of your bodyweight, to your shoulder and then drop it to the ground. Then clean it to the other shoulder.. That's one rep.. Do this with 50% of your bodyweight for the entire workout and you are a beast! If you don't have heavy medicine balls, then use a heavy kettlebell and do the number of reps on each arm per round.

2. Double Kettlebell Military Press 

3. Power Wheel Rollouts

4. Double Kettlebell Front Squats

5. 25 yds of bear crawl (across the gym forwards and then backwards)

The bear crawl is only once per round.. So don't do 250 yds of bear crawl the first time (unless you really want to kill yourself).. I've given this workout to everybody so far today with the challenge of finishing in 30 minutes.. Only a few have succeeded and it was with a monster effort. 

Finisher for today is a round of 150 forwards and 150 backwards revolutions on the jump rope. If you got through the prison workout in less than 30 minutes and want to really push it, go for 5 rounds. 

Best,

kevin