Ross does good things, I’m interested to see how this works out for you. PS, chasing your pullups in my log and did 200 burpees this week! 
12/19 Sunday
run x 60sec
pushups x 60sec
squats x 60sec
rest x 60sec
x 5 rounds as quickly as possible
12/20
A.M Explosive Strength Workout
2minutes of jump rope
10lber club swings (2 x 20 reps on specific moves)
A1. USA Muscle-up work 4 x 7 (use a rung above shoulder high, kind of a assisted muscle up type thing)
A2 Knee tucks 4 x 20 (next time - vest will be on)
B1 Depth pushups 4 x 10 ( 2 cinderblocks high)
B2 Lunge Jumps 4 x 8 (20lb vest)
C1 Ankle Hops 3 x 20 (jump from balls of feet, no squat, minimal leg push)
C2 Med Ball Power Overs 3 x 20
P.M. Core Workout
3 sets of the following
v-ups x 12
rotational band chops x 20 (each side)
Supermans x 20
3rd world (a** to the ankle) squat x 10 minutes (band hooked from a door around back to help keep this position, absolutely brutal though, brutal really is not the word for it)
It is cold down in the cave, always super careful when doing explosive work in the cold. Take the extra time and warm up real good, first few reps are precise and careful so as to get the movement down well and make the muscle mind connection. I was supposed to do clap pullups where I have the power overs, but my chinning bar in the cave is not made for that kind of movement. It makes me nervous - so I am going to have to adapt something or build one for the kind of intensity… all in all great, productive day, in the gym and in the field working. Good to day to be a cattle woman in MT 
[quote]n8tive wrote:
Good to day to be a cattle woman in MT :)[/quote]
I imagine you saying this with a wonderful cowgirl swagger.
You held a low squat for 10 minutes!?!? Jeez-us, that would be hard. I usually do a 1 minute squat hold in my warmup, and that just about kills me. Color me impressed.
Contenment is a wonderful thing. You’re very lucky to have a vocation that you love.
And those clap pullups you’re planning on doing sound cool. If you’re able, I’d love it if you would post video of those when you find the right set up. Stay warm!
main—my husband actually tells me that I swagger… so yep you are probably imagining it just right
kimba— I used a band around to hold onto, I can hold it for about 4 minutes with out any assistance from the band, beyond that it is just brutalizing
Nadia-- yep I will be sure to post a video for ya… I just need for the temp to be above zero, that way I can use my outside bar with out my skin freezing to the bar. Hmm I spose I could wrap the bar or something. Anyway I got it on my list for ya.
12/21
Day 6
Deck of cards routine
red cards = burpees (180 burpees total, 4,965 for the year -almost there)
black cards = pushups
jokers = 5 pullups
ace = 11 reps
face cards = 10 reps
1-9 = their value
took about 24 minutes for this workout… The pullups thrown in there were tough, just cause you are out of breath. I kept looking forward to the walk over to the pullup bar though
so close to that 5000 mark!!!
12/22
Day 7
jump rope x 100
club swings x 3minutes (1lbers)
A1 weighted chinups 50lbs x 1, 60lbs x 1, 65lbs x 1, 67.5lbs x fail (1/2 way up)
A2 band ham curls 4 x 10
B1 Bench press 120lbs x 7, 130lbs x 6, 135lbs x 6 (felt real light), 140lbs x 5
B2 pistols 3 x 8, 1 x 10
C1 HSPU 3 x 3, 1 x 4
C2 deadlift 135lbs x 5, 205 x 5, 215 x 4, 220 x 4
D1 BW Dips 3 x 10
D2 Squats 135lbs- 2 x 8, 145lbs x 7 (band around knees, depth work etc blah blah)
Okay long workout today, I am not sure how I am going to keep these strength workouts up if they are taking an 50 minutes to an hour. I dont mind em being that long, I just know from personal experience that I dont need that long working out to make good progress. I am almost always very focused and tunnel visioned during my workouts, rest are normally timed - so I really can’t cut much there. I could drop back to 3 sets instead of 4 or I could just shut my mouth quit complaining and keep doing it til there ain’t no more time left in the workout. I will give it some thought and see how it goes. The workout was great though, pretty happy with the chins, I was hoping for 70lbs - oh well next time i guess. 70lbs woulbe be 1/2 my bw, that would be cool!! Sometime BW Dips just feel awesome, that is how it was today - I love dipping.
Uuuh Oooh Bobbi, check out native’s weighted chinups.
65 freakin lbs. u are the queen of all beasts.
Sheeeeit. I’m happy if I can haul my fat arse up to the bar, never mind add weight. You are indeed a beast, m’lady.
Why am I not surprised that you can do muscle ups? I think I’m putting these on my 2011 Goals list.
You’re an absolute superwoman!! Those weighted chins are NO JOKE!! You seriously blow my mind.
And I can’t believe you do this all in less than an hour!! Clearly I’m doing something wrong.
N8tive, I bow down. Amzazing!! Keep killing mama.
[quote]n8tive wrote:
weighted chinups 50lbs x 1, 60lbs x 1, 65lbs x 1, 67.5lbs x fail (1/2 way up)
[/quote]
holy little baby jesus.
Nice pullups - how much longer are you strength workouts than your ross training workouts?
Well normally on the 5/3/1 program I am in & out about 40 minutes (tops), today I was a solid hour.
Thanks everyone for your kind words.
Oh darn, I’ve been meaning to do the Deck of Cards conditioning.
Maybe one day when I can feel my legs haha
Great workout Dahlin, if you liked the volume and workout, then I don’t think you should go out of your way to change it.
So says the Volume Queen
Your weighted chins are beastly BTW.
Happy Anniversary to my parents (would have been 33yrs this year)!!
12/23/2010
EIT 2
10 burpees
sprint 60sec
10 pushups
run backwards 60 sec
x 4 rounds
+25 burpees
15 minutes total
Spent the day skiing with my kids. My youngest one got his first lesson ever and had a blast, by the end of the day he was making it down the hill without no problem. Awesome stuff!!! The oldest kid & I went up & down the lifts all day long - we had a great time. It was nice to be able to do those things with them and see them get better. Won’t be long and they will be leaving me behind
Sounds like ski day was a load of fun!
Happy Holidays to you and yours N8tive
cheers
xx