bretakmf's playground workouts

[bretakmf]

i've got an internet group where my training logs can be found:

http://groups.yahoo.com/group/elitefitness/

i'm not going to double post them, but i'll post an example below, and if you're interested, you can find more at the group. i work in 50-day blocks, which is why it begins with the phrase "day 5"...

day 5 is a full-body session--the goal is to total 300 repetitions,
100 reps each of pushing, pulling and leg exercises.

the way to arrange this is dependent on your current level of ability.
the arrangement is prefer is to do nine sets of the following:

wide-grip pullups 10 reps
one-arm pushups 10 reps
pistols 10 reps

followed by 30 burpees. (this type of session--denisty work--is to be done at the quickest pace possible).

but--you can mix it up.

the easiest version would be 10 sets of:

assisted body rows 10 reps
pushups 10 reps
squats 10 reps

a medium level session would be 9 sets of:
chinups 5 reps
dive-bombers 10 reps
chinups 5 reps
walking lunges 10 reps (each leg)

followed by 30 burpees.

you can mix and match--if you can, though, definitely do the 30 reps
of burpees at the end--it makes for a good finisher. be sure to move
through the entire workout as quickly as possible...