1/25/10 -- Scrapper's Routine

Today, I used Scapper's routine. It was tough, I don't remember it being that tough before. I didn't make it through all the push-ups, I needed a bench to put my feet on to do the pull-ups and dips, and the leg stuff made my heart race. I need to learn to breathe.

Scrapper Workout #1
*UPPER BODY: 20-30 SECONDS REST BETWEEN SETS

REGULAR PUSH-UPS: Pyramid up to 12 and back to 1.

TRICEPS/DIAMOND PUSH-UPS: Until failure.

*PULL-UPS: use bench if you need an assist.

REGULAR GRIP: Pyramid to 2 and back to 1.

NARROW GRIP: Pyramid to 2 and back to 1.

WIDE GRIP: Pyramid to 2 and back to 1.

DIPS: 4 sets of 8-10

*LOWER BODY: 20-30 SECONDS REST BETWEEN SETS

SHOOTFIGHTING/HINDU SQUATS: 4 sets of 25

BOOT-STRAPPERS: 4 sets of 25

LUNGES: 4 sets of 20

*AB WORK: 10-SECONDS REST PERIOD BETWEEN EXERCISES

CRUNCHES: 20

SIDE CRUNCHES: 20

SIT AND TUCKS: 10

SIT AND TUCKS EACH CHEEK: 10

Sitting V-UPS: 10

FLUTTER KICKS: 25

6-INCH CRUNCHES: 10

After that, I did Hatmaker's dozen:

Grappler's "dozen"
1. Foot stretch
2. Calf stretch
3. Hamstring stretch
4. Straddle stretch
5. Butterfly stretch
6. Quadriceps stretch
7. Spinal stretch
8. Stacked straddle
9. Tucked stack
10. Shoulder stretch
11. Praise stretch
12. Pectoral stretch
13. Triceps stretch

Adding stretches for my wrists and neck.