Valencia, Spain:  Super circuit of dumbbell clean and presses, snatches and 1-handed swings.  Time of 17:04.75.

Followed up with 50 dumbbell Goblet squats and a 5 exercise core workout.

Barcelona, Spain:  50 burpees followed by 150 dumbbell thrusters (DB2x6kg).  Time of 19:37.87.

Perpignan, France:  100 squat to overhead press movements (DB2x8kg).  25 lunge to curls and overhead press movements (DB2x4kg).

Perpignan, France:  50 burpees (time of approx. 4:40).

Unable to do the planned 100 burpees for time.

October 12, 2009

Valencia, Spain:  21-15-9 countdown of: burpees, dumbbell sit-ups (DB4kg), dumbbell thrusters (DB2x6kg), leg raises with lift, squats, Saxon side bends (DB4kg), mountain jumpers.

Time of 18:59.15.

Tribal BD practice, 30 min.
BD/ballet practice, 20 min.

DB 2x20, Thrusters - 50: 5(10)
MB 10, Russian twists - 100: 1(50), 2(25)
MB 10, Crunches - 100: 2(50)
KB 44, 2-Handed Swings - 50: 5(10)
DB 2x20, Renegade rows (w/pushups) - 13: (8) (5)
DB 2x20, Renegade rows - 18: (8) (5) (5)
WV 20, Squats - 100
Calf raises - 50
Toe-ups - 25
AW 2x5, Leg raises w/lift, (15) (8)
AW 2x5, Prone flutter kicks - (50) (30)
DB 2x12, Traveling shoulder presses - 20: 2(10)
DB 2x8, Renegade reverse flys - 13:  (8) (5)  

Hip Opener Yoga, 20 min.

20, 15, 10, 7, 5 Countdown:
Burpees
Dumbbell thrusters (DB2x15, except last 2 sets were DB2x20)
Two-handed kettle bell swings (KB35, except last 2 sets were KB44)
Crunches (MB 10)
Saxon side bends (MB10)
Neder presses (MB 10)
Knee crunches (MB 10)
Arch rocks

6 pull-ups
15 knee raises

physio-ball rollouts (standing) - 11
Physio-ball pikeups - 21
Physio-ball butt raises - 13
Rolling sit ups - (KB8) - 8
Flutter kicks - (AW 2x5) - 50
V-ups - (AW2x5, HH 2x5) - 10

Squat jumps -25, 12, 8

5 chin-ups

At Gym:

1 hour cardio aerobics (step, jump-roping, plyo-jumps, etc.)
1 hour sculpting class

Day of Rest

At home:

20 min. YRG yoga