300 Challenge Day 3; Let's Kick it Up a Notch

Well, here is day 3 of my workout.  I have decided to up the intensity since I'm just that psychotic.

Ah, now that was a good workout!

Check out my workout:

***TRX Low Row: 5 sets of 10
***2-Handed Dumbbell Swing: 5 sets of 40 seconds on/20 seconds rest: 55 pound dumbbell
***Low Position Pump: 3 sets of 15
***Box Jump: 6 sets of 10 on 24" box
***Decline Pushup: 3 sets of 12
Kettlebell Dead Clean and Press: 5 sets of 10 each side; 35 pound kettlebell
***Superset: 5 Ab Rollouts with 10 TRX Suspended Crunch; 3 times through

Thoughts:
TRX Low Row: This a variation on the Inverted Row or ring row.  Think of it as the pushup for the back.  It's one of my favorite exercises, and it helps give you that "V" shape to your back.  There's also no room for ego: you just have your own bodyweight, and nothing else.
   
     Here's a photo of me doing the row:

Nice hat!

Needless to say, tons of fun.

2-Handed Dumbbell Swing: This was a little awkward, as swinging a dumbbell and swinging a Kettlebell are very different; you can't grip it very easily.  Once I got a handle on it (yes, pun was intended) it was a challenge; not only is a great exercise for the butt and the hips, but it's great for getting your heart rate up.  A good exercise that I hope to do a lot more in the future...only with a kettlebell.

Low Position Pump: This was a nice exercise that worked out some of the crap from the pushup work from days one and two.  I went down into a low pushup position and pushed myself up only about 1-2" before lowering myself back down to the ground.
     Here's a photos of me in this position:

Feel the burn!

Great way to build up upper-body endurance!

Box Jump: I added an extra set, as well as increased the amount by 1.  Reason: if you're gonna go for It, you have to give all that you are and then some.  Great workout for the legs, as well as great for jumps (I can't wait to try some Parkour jumps after this workout is over!).  Also great for building insane functional leg strength.

Decline Pushup: Another de-toxifying exercise.  Nice and easy; I don't want to push myself too hard...this time...

Dead Clean and Press: So remember when I said I found the exercise that would give me trouble?  Well, this is the one.  Having a kettlebell didn't make things easier; in fact, I had to stop the weight from slamming into my wrist.  I was only partly successful with this.  Still though, it's a great workout, both for strength and cardiovascular fitness, and boy does it torch your shoulders!

Ab Rollout with TRX Crunch: Ok, so I added the TRX crunch.  It was a superset, which means you do one right after the other.  For an ab rollout, you simply take an ab wheel or a barbell with weights attached to it; roll yourself out and roll yourself back.
The TRX crunch is fun.  You suspend yourself in the TRX like so:

Straight line!

Then you drive your hips upward, like you've got a string attached to your butt.  Then simply bring your legs along for the ride.

Get that butt in the air!

A challenging exercise but well worth it.  You'll feel it, trust me.

Extras:
In addition to the workout above, I did the following:
6x25 Pushups
6x25 Bicycle Crunches
6x4 Pullups

I also did some additional abdominal work:
1x (Spartan Leg Raise x7, Hanging Knee Raise x5)
1x (Spartan Leg Raise x1, Clockwork Leg Raise x6, Spartan Leg Raise x1, Hanging Knee Raise x5)
1x (Spartan Leg Raise x7, Hanging Knee Raise x5)
2x (Hanging Knee Twist x6, Hanging Knee Raise x5)

If you want to know what those are, leave a comment, and maybe I'll post a video of me doing one!

As always, a Reiki treatment is also coming to help me gear up for the next workout.

All in all, you want to make sure that, even though you're pushing yourself to the breaking point, you have to have fun while doing it.

Not too much fun though!

This was the best workout so far, and it's only gonna get better. Check back tomorrow for day 4, and see what demented stuff I can come up with!

Thanks to Mike Smith for the photos!