Chipper

17 Apr 12 (Tue)

    Warmup

    500m Row

    Chipper

    40 Bench Press    (105lb x 20, 95 x 5, 75 x 15)

    30 Situps

    20 Stepups

    Cooldown

    500m Row

  Truthfully, this was supposed to be 40/40/40 with Slam Balls in the middle. Gold's obviously did not have any slam balls, so I started substituting knee raises but the hang-apparatus is crap, so I switched to situps. After that I got annoyed and cut short the numbers.

  Put a lot of effort into the benches, though. That started to feel like a lot of weight pretty quickly.  :P  I used a little step-up platform that I assume is meant for aerobics or something but was a good height to not cause sharp knee pains.

  A chipper, by the way, is a series of exercises done once through; as compared to a number of rounds of repeating the same exercises. So-called because you go in one end, go once through, and come out the other end wrecked...like a wood chipper.  :)

  Motivational picture today. That is Miss Gillian Anderson... possibly known to you as Agent Dana Scully from the X-Files. Coincidentally, possibly my best girlfriend ever was a gorgeous redhead named Dana. Hmmm...

10 to 1 Triplet

15 Apr 12 (Sun)

    Warmup

    50 KB Swings   (30lb)

    10-9-8-7-6-5-4-3-2-1

    Pullups           (assisted 140lb)

    Box Squats      (95lb)

    Situps

    ***  ~18min

    Cooldown

    500m Row

  The kettlebell swings work well for warmup. They get the entire body moving and re-enforce the squat position & motion. Good for some light breath and sweat.

  Good workout. I've always liked this structure. Each consecutive round gets just easier enough to give you a mental rejuvenation, but it still adds up to 55 reps of each movement. If you were to write it down as (55 Pullups, 55 Squats, 55 Situps) it'd seem a little more intimidating. Which is good occasionally, of course.

  Here's Katie Hogan doing box squats in the hottest damn shorts ever.   Katie's Box Squats