Day 4 of 30: Thursdays are my Bitch

Do you have a day that you consistently feel like you don't want to do anything?  Well for me, that's Thursdays.  I don't know what it is, but I always feel so blah on these days.

That doesn't mean that you should slack off however.  Here was my workout today:

***Renegade Row with Pushup: 5 sets of 20 with 35 pound dumbbells in each hand
***1 Leg Deadlift: 5 sets of 33 seconds/side with 30 seconds rest; 60 pound dumbbell
***Diamond Pushup: 5 sets of 11
***Split Jump: 3 sets of 10/side
***Unicycle: 30 sets of 30 seconds/side with 30 seconds rest in between each side
***TRX Inverted Press: 4 sets of 8
***Sprint with Weight Vest: 6 sets, down and back
***Burpees: 6 sets 30 seconds/30 seconds rest

Thoughts:
Renegade Row with Pushup: a very underused movement combining a single-arm row with a high plank that forces you to use the entirety of your back (especially your trapezius, lats, and deltoids) as well as your core for stability.  Couple that with a pushup, and you've got a mean little exercise.  How I did this was I pulled my right arm up; the my left; then did a pushup, and counted that as one.  Soon I'll do a pushup after each row.  I added the pushup just to be mean to myself :-)

1 Leg Deadlift: This was a new move.  You have to sink yourself down like you're going to do a traditional deadlift, but you only have one leg (obviously); thus you have to engage your core a lot more.  Also what was very obvious: you gotta have a strong grip for this one.  I upped the weight by 5 pounds to give myself that little extra "oomf."  I succeeded.

Diamond Pushups: a great variation on the classic exercise that works your triceps by putting having your index fingers and thumbs touching, creating a diamond (or just a weird triangle in my case).  I upped the sets by 2, as well as increased the reps by 1; in life you sometimes have to give that little extra push to succeed.

Split Jump: A simple movement; difficult to pull off if you're not strong and not fit in the lungs.  A de-toxifying exercise to help get the gunk out of my legs from the box jumps.  Doesn't mean it's not a workout though.

Unicycle: A new twist on an old move.  You lie down on the floor with your feet about 6 inches from the ground.  Then you bring your right side to your left knee like you're performing an oblique crunch, and return to the normal position.

Point those toes!

Don't cheat!

Burned so good!

TRX Inverted Chest Press: A great move for building strength throughout the body, but put an emphasis in the core and shoulders.  Think of it as a supported handstand.  I love this exercise, so I banged them out; great de-tox for the kettlebell clean and presses; my wrists and forearms thanked me.

Start like you're in a pushup...

Then lower yourself down.

Sprint with Weight Vest: I don't have a sled to pull, so I settled for this.  I put on my trusty weight vest (which currently has 20 pounds of weights in it) and sprinted down and hallway and back; that was one set.  I did six of those with very little rest in between (about 15 seconds per)

Stylish right?

Had to run that whole distance...

Burpees: Classic move, whether you're in the military or 8th grade gym class...and everyone seems to hate them equally.  Everyone that is, except for me.  I love these babies; you really have to test your worth with them.  I did the full version (with a pushup in the middle and a jump at the end).  I got 7 full burpees off in each of the 30 second intervals.  It may sound easy, but after the sprinting with the weight vest, it was anything but.

When I was done, I was tired, sore, and sweaty...but I was so glad I went in, even though I initially didn't want to work out.

If you don't want to do something today or any day, you will feel that much better when you actually do it.  Trust me; it was a little harder getting into the gym today, but it was worth it.  

A tired Jordan is a happy Jordan