Wednesday 010314

Stretch: back, hips, legs, chest, shoulders.

Trunk flexion: sit-ups.
Trunk extension: back extension.
Hip flexion: knee ups.
Hip extension: air squats.
Push: dips.
Pull: pull-ups.
Weightlifting: deadlift
Row: 2K meters

Stretch: back, hips, legs, chest, shoulders.

See how tough you can make this workout. This is a high intensity training session.
We're just doing one set of each exercise make it a killer! Each set should be a max effort.
No resting during set. Rest as needed between exercises.

Report your efforts for feedback. Include times in your workout, but don't include stretch time in total.

"Even the strongest have their moments of fatigue."
Friedrich Nietzsche

Here is a cheater's version (yet still of extraordinary value) of the one legged squat.
The one legged squat has much of the quality of a weightlifting movement but still a calisthenic. http://weww.totalcoaching.com/strength/onelegsquat.html