Tabata's

Tabata Pullups
Tabata Pushups
Tabata Situps
Tabata Squats

Tabata= 4 minutes or 8 rounds of 20 seconds of work and 10 seconds of rest.
Begin incorporating the deadlift in your warmup even if it is with a broom stick or 45lb barbell really concentrate on the form.  your lower back should locked throughout.

The Deadlift

The deadlift gets a lot of bad press as a dangerous exercise. Like everything in the gym if done wrong yes it is dangerous. When done correctly I've lifted 2x my body weight without any pain. One of the cues that helped me the best with this movement was to 'push the knees back'. Your back should remain at the same angle relative to the ground until the barbell or whatever you may be lifting passes the knee. The lift appears easy to execute and safe execution can be learned relatively quickly. I have found however that getting good at take practice. In Mark Rippetoes book: "Starting Strength" He takes no less then 41 pages to cover the deadlift. To quote his book: "The deadlift is a simple movement. The bar is pulled off the floor up the legs with straight arms until the knees, hips, and shoulders are locked out."

Here is a link to the deadlift on the exrx site there is a lot of useful information on this site.

Recently I have been neglegent with my dealifting and have not lifted much at all. Oddly I have low back pain for the time as well. I don't know if the two are connected by anything other then timeframe but it gives pause for thought.

Some tips: Wear pants. (protects the shins)
Use a hook grip (trap the thumb under the fingers around the bar.
MECHANICS FIRST. start with a broom stick or pvc pipe.
Due to differences in flexibility, limb and torso lengths starting positions will look different from one person to the next.

The deadlift is also a universally beneficial lift. It teaches us how to properly lift something off the ground. Whether you are 18 or 81 this works.

Half ANGIE

50 pullups
50 pushups
50 situps
50 squats

Angie is a benchmark WOD it is 100 of each exercise. The idea behind the WOD is to do the movement that requires the greatest generation of power first then move to the next. Often the pushups feel the most difficult because of the amount of effort just expended on the pullups. This can also been done by breaking everything down in sets of pullups, pushups situps and squats to make it faster. When logging times for comparison it is important to note the difference.

Max Effort Sprints.

10x100m Sprints.

Each one should be an all out effort so rest accordingly between sprints. Also note your recovery time for future reference.

Cindy

As Many Rounds As Possible in 20min.  (AMRAP 20 Min)
5 pullups
10 pushups
15 squats.

Try to get in as much work as possible in 20 minutes.
REMEMBER:  Mechanics first.  Do not sacrifice god form for higher reps.  If your form is not good the reps don't count anyway.  Squats below parallel as always, chest to deck pushups, and chin OVER the bar.

Death by pullups

Every minute on the minute.  1 pullup for the first minute, 2 for the second three for the third etc... until failure to get the required reps for the minute.  Count minutes and reps until failure.  Strict form on this for beginners do not kip.

Back at'r.

My apologies I have been gone for a week and will be gone again next week.  As a result I will post several workouts in a row.  Take rest days as needed.

4x400m sprints.

Rest as needed.  Max effort each time.  Try for the same time per round.