Day 10, with Videos!

Well guys, here's day 10.  After yesterday's workout, I wasn't sure how much I had left in me.  As I got into the workout, it turns out that I have a lot.

Here's the workout:
***TRX Row: 3 sets of 12
***TRX Hip Press: 3 sets of 12
***Pushup Descending Ladder: 15/14/13/12/11/10/9/8/7/6/5/4/3/2/1 with minimal rest
***TRX Suspended Lunge: 5 sets of 40 seconds/20 seconds for transition
***Floor Wiper: 4 sets of 12 @ 155 pounds
***Dead Clean: 5 sets of 40 seconds/side, 20 seconds rest; 3 sets @35 pounds, 1 set @ 40 pounds, 1 set @45 pounds
***Sprint: 10 times
***Burpees: 5 sets of 40 seconds/20 seconds rest

Thoughts:
TRX Row: This was a nice move to just get the gunk out of my back from the pull ups yesterday.  I went up to 3 sets of 12 to "tone out" a bit more.  Nice and easy.
TRX Hip Press: A very functional move for the hamstrings and glutes, as well as a great exercise for core stability.  It's very similar to a stability ball hip press: you place your heels into the TRX foot cradle (those things hanging below the handles) and push your toes into the handles.  Make a 90 degree angle with your legs, with your knee being the joint.  From there, keep your knees bent and push your butt up to the sky until you make a straight line from your knees to your shoulders.
Pushup Descending Ladder: Oh yeah, now we're talking.  If you add up all the pushups, it totaled 120, done as quickly as possible.  Damn it felt good.
TRX Suspended Lunge: I decided to change to this movement instead of what the book had because it was more functional (for me), and I wanted to do a movement that really worked the flexibility of my hips.  Plus I also did 40 seconds as opposed to 30.  Damn it felt good.

Stay straight!

Get low!

Just make sure to not go too far down, or risk pulling something.

Floor Wiper: This is such a lovely exercise, combining a bench press and an oblique leg lift.  You start by going going to the highest position of your barbell, on the ground.  You lift your legs a few inches off the ground; this is your starting point.  Then you bring your (hopefully straight) legs to the right barbell and tap it; bring your legs down to the ground; then bring your straight legs to the left barbell and tap it; then bring your legs down.  With me so far?  That's one rep.  I decided to do an extra set of 12 because I'm that evil.
***IMPORTANT NOTE: Don't let your lower back arch!  If you do, you will risk injury to it!
Here is a video of me performing 5 floor wipers at the weight that I'm supposed to for the 300 Workout (135 pounds).  Enjoy the commentary:

Awe yeah, that's a badass move!

Dead Clean: I upped the weight after the third set, and added 10 seconds to the movement and took away 10 seconds from my rest time.  All in all, a very good time.
Sprint: Nothing really to report, except maybe 5 seconds of rest after I did two in a row.  I ran down this hallway...

Yeah, you remember

Burpees: Added 10 seconds to the move and took 10 off of my rest time.  And boy did that make a difference!  Again, pacing was key...a fact I overlooked while doing it.  Ouch.  Great burn though!
And what would a Wednesday be without extras!
Extras:
6x25 Pushups
6x25 Bicycle Crunches/side
6x5 Pull Ups
And let's not forget abdominal work:
(Spartan Leg Raise x7, Hanging Knee Raise x5) x2
(Spartan Leg Raise x1, Clockwork Leg Raise x4, Spartan Leg Raise x1, Hanging Knee Raise x5) x1
(Twisting Knee Raise x6, Hanging Knee Raise x5) x1
(Twisting Knee Raise x4, Hanging Knee Raise x5) x1
And you're in luck!  I just so happened to have a friend of mine record me doing a set of 7 Spartan Leg Raises and 5 Hanging Knee raises.  Until tomorrow!
P.S. If you haven't been keeping up with my 30 day workout challenge, check out my insanity here.