A Terrible Trio

Saturday, February 23;

Warmup:
1 round of cals
leg and shoulder stretches

Workout:
4 Rounds.. 1 minute at each station (much like Fight Gone Bad)
10lb weight vest

Row for calories: 13/14/14/15
Right arm Thruster (don't remember)
Jumping lunges (don't remember)
Rest
4 Round Total: 331

Jerry mentioned that the prescribed workout was a mixture of cardio (row), olympic lifting or modification of (Barbell Thruster), and body weight exercise (pullup). I subbed out the full thruster for a one arm barbell thruster and the pullups for jumping lunges. I also threw on the weight vest for a little more intensity. I was pleased to see that my subs fit in, although not perfectly, to the three categories. I was considering doing a deadlift instead of the thruster, but I think I'm going to back of the deadlift as well, because I'm concerned it could pull my shoulder more than I'd like it to.

I'm also really enjoying using the weight vest. It turns a tough workout into a killer workout really quickly. I really felt the added weight on the row and thruster. It is a great way to work the abs. It forces you to really tighten up your core and keeps you aware of your body positioning. It makes thrusters even more difficult, because it forces you to work extra hard to keep your chest up (again another ab killer). It's so easy to lose that solid posture once you're fatigued. I certainly fell victim to poor posture by the 3rd and 4th rounds, but it's a work in progress.

I love subbing in jumping lunges! These suckers are so great for the rear. I always feel that good muscle soreness a few hours after the workout when I've done these. It makes me feel like I'm tightening up what's back there, and I guess that never hurts.