I thought so…
Yesterday was another episode of “Dashers Deload”
1 mile warm up:
150 burpee pullups As fast as safely possible
1 mile run
50 sledge hammer slams, Right arm
50 sledge hammer slams, left arm
1 mile run
100 box jumps, 24’’ box
1 mile run
Whewie.
[quote]Dasher wrote:
I thought so…
Yesterday was another episode of “Dashers Deload”
1 mile warm up:
150 burpee pullups As fast as safely possible
1 mile run
50 sledge hammer slams, Right arm
50 sledge hammer slams, left arm
1 mile run
100 box jumps, 24’’ box
1 mile run
Whewie.[/quote]
Helluva deload. And I’ve yet to see a woman wielding the sledge. What weight is yours?
Mine is just a standard 16 pounder
[quote]Dasher wrote:
Mine is just a standard 16 pounder[/quote]
I’ve got the same. Probably gonna get a 24, but not before I am able to acquire a freakin tire here! I’ve gotta seek out some of the neighboring farmers. That’s gonna be interesting.
I have been pretty fortunate. We have a 250lb tire, a 300, and a 500.
I’m incredibly spoiled with gym equipment
[quote]Dasher wrote:
I have been pretty fortunate. We have a 250lb tire, a 300, and a 500.
I’m incredibly spoiled with gym equipment [/quote]
I’m not gonna hate on you. I’ve had to fight for every inch I’ve gotten in this place. Just got the boxing training put together. Now I’m in search of more equipment. Should be interesting.
You can come train with me! Put me to shame.
[quote]Dasher wrote:
You can come train with me! Put me to shame.[/quote]
The fact that you’d be hangin with me would throw “shame” the hell out of the window, Woman!!! Looking at all you do for your training, I’d have to put in some serious work before stepping on a bird headed your way!
Today was kind of a pretty day. Nothing drastic. Still continuing on with the deload week.
A1) Lat Pull downs
A2) Seated OH Press
A3) Single Leg Glute Bridges
B1) Low Hammer Rows
B2) Lateral Raises
B3) High Step ups
C1) Pull ups, neutral grip
C2) Rear Delt flys
C3) GHR (egads!)
D1) Frog Situps
D2) Med Ball Oblique Twists
D3) Plank hold
1 hour jog.
What a boring day! This training did not excite me at all…at all. And I was SO hungry today! Not sure what the deal was. One a scale of 1-10, today gets like a six.
well, I hope today is better!
Today was a little more true to form! YAY!
1 mile warm up
20 minute AMRP
5 pull ups
10 pushups
15 box jumps (24")
(I got 18 rounds in)
4x400m sprints, 45 second intervals
BATTLE ROPES!!!
–Hip Tosses
–Up Down Waves
–Side-to side waves
–Alternating Waves
I did each pattern for 30 seconds, rest 30 seconds for five rounds. 20 minute battle rope workout.
My back feels SMOKED. Maybe from yesterday
Battle ropes? Sounds exciting! I think we’d all appreciate a nekkid photo with the ropes. Yes indeed.
oh my Cal!
My geem has battle ropes…not sure if just anyone can use em. I haven’t quite figured out if all the equipment is there for the general gym population. But they have pretty much anything you can think of. Accept prowlers…they have tires though!
Nekkid wif ropes?! I’ll see what I can produce! Sounds like I’ll need a photographer, though.
Single Dash is her own photographer.
MiM–your gym sounds pretty awesome! I just bought a prowler from Elitefts.com last week and it should be arriving any time now. Im pretty excited.
[quote]Dasher wrote:
Nekkid wif ropes?! I’ll see what I can produce! Sounds like I’ll need a photographer, though.
[/quote]
waves hand about I volunteer 
Ah! If I lived in Canada, I would totes want to do a shoot with you. You > Midwestern photographers. By like, a trillion
i saw accipiter play with battle ropes and it sure did look fun in a really painful kinda way. our gym doesn’t have them, unfortunately. not sure why they don’t seem to have any cool conditioning stuff like prowlers either 
oh well… saves me looking up excuses to get out of it. though if the equipment were there perhaps i’d discover the joy. would love to see a vid of your rope stuffs, for sure.
Dasher your de-load week makes me feel tired just reading it.
Any luck with the skinny fat photo that you may want to share with us
I have not tried ropes yet but they sound like good fun.
keep up the good work, your kicking it babe.
Spook
“Single” Dash, huh? I would happily meet Ms. Dash in the Czech for a photo op. Especially since it’s only 2 hours away from where I sit.
And Battle Ropes are going to be my Xmas gift to myself.
I ordered a prowler and it should be here any day!! Im so excited! I got it from Elitefts.com. I have never ordered from them before, so I dont know how they do with shipping, but whatev… Im SO excited to own one
Spook–I used this deload just to play and not worry about programming so much. I partied this week in the gym, thats for sure. I havent looked into my skinny fat days. I needed a reminder. Thanks boo
Alexus–I bet you’d like some of the less traditional tools. It really doesnt make or break any programming, but it sure does make conditioning a bit more interesting. I hope that I never again go weeks on end of treadmill work.
Rod—Where are you? My family is in Zlin…maybe we can get a workout in or something! If that doesnt pan out, im sure I will be going out a bit that week. And I def. recommend the battle ropes…they are deceivingly hard.
Todays workout was short and sweet…my final day of deload!
Warm up: Range of motion drills
5 rounds:
-30 squats (105lbs)
-400m sprints
Tabata: pushups, pullups, situps, squats
Cool down/stretch.
My move to Missouri is almost complete and work starts in 2 weeks! So excited to get down to business!