Day 12: Timing, Timing, Timing

Day 12 and I decided to up the ante a bit by working for time as opposed to repetitions; if I'm gonna do the 300 workout, I'd better get used to working for time.

Here was my workout; now keep in mind, I did each of these things 6 times in a row, with minimal rest.  Ready?  Here we go:

***Renegade Row: 6 sets of 40 seconds on/20 seconds rest @ 35 pounds
***1 Leg Deadlift: 6 sets of 40 seconds right/40 seconds left/20 seconds rest @ 55 pounds
***Diamond Pushup (Triangle Pushup): 6 sets of 40 seconds on/20 seconds rest
***Split Jump: 6 sets of 40 seconds on/20 seconds rest
***Unicycle: 6 sets of 40 seconds right/40 seconds left/20 seconds rest
***TRX I,Y,T: 6 sets of 40 seconds on/20 seconds rest
***Weight Alternating Shoulder: 6 sets of 40 seconds on/20 seconds rest @ 45 pounds
For all of these exercises, I added one additional set, plus the Split Jump and TRX shoulder circuit.
Renegade Row: A lovely little move, back for some more.  This time, time was the game.  Works the core and the back, but yet still works the entire body something fierce.
Here's a video of me doing the renegade row; with only 20 pound weights; I didn't want to go TOO crazy for y'all :-)

Deadly little move

To quote Borat: Great Success!

1-Leg Deadlift: Same concept, only this time I was going for depth to work flexibility and unilateral strength (that means I was working each leg on its own) for all the deadlifts I have to do Sunday.  Lovely little move; let's keep at it.

Diamond Pushup: Awe yeah, feel those triceps!  This was always my favorite version of the pushup, which is probably why my chest isn't as finely developed as my triceps.

Seriously, gross!

Split Jump: A great leg and cardiovascular movement.  This seemed easier than previous times that I had done it.  Perhaps I was just in the mood to really rip it up, I don't know.  When I needed to, I did reverse lunges.  If you get tired, take a step back; just keep moving.  Everyone starts somewhere.

Unicycle: Oh my god, this move!  It's like walking through fire: you feel so accomplished when you're through the fire, but before and during you're thinking "what the hell is wrong with me?!" and also "ow, ow, OW!!!"  

Legs go up...

...and they stay there.

TRX I, Y,T: I did two set of each, to really emphasize the muscles worked.  A great burn.

Who remembers their alphabet?

Very good

This message brought to you by the letter "I."

Weight Alternating Shoulder: I had to get a bit creative with this one, since I didn't have a sandbag (this exercise called for a sandbag).  So instead, I grabbed a 45 pound weight and went at it.  Just make sure you keep your core tight; don't use your back; and thrust those hips forward (as in a deadlift).  

Here's a video of that:

Love the color combo!

Overall: I could've used a lot more weight.  A LOT more.

Tomorrow is a bit of an easy day (no weights) in preparation for round 1 of the 300 Workout, but that doesn't mean that I won't push myself.  Tune in tomorrow to see what I do!