Spartacus Workout

I apologize that this workout has monopolized my lifting routine for the past few weeks. Things have just been crazy busy so I don't have a lot of time to devote to lifting, but with the race looming I don't want to skimp out on things either. After moving finishes this weekend, and the tri next weekend, I should get back to mixing things up again. Expect more 15-minute workouts and maybe more jump roping. Until then... here's the usual. I've upped my goals for a few of the exercises -- here's to hoping I'm stronger than I was when I started!

Workout
Equipment: dumbbell: 30lb [x1], 15 lb, 12 lb [hex]; 18lb medicine ball
Work Time: 30:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Plie Goblet Squat	20 - 30lbs [DB]	22 - 25lbs	24 - 25lbs
Mountain Climber	110
Single Arm DB Swing	15/side - 18lb med. ball
T-pushup	12 - 12lbs [hex DB]
Split Jumps	52
DB Row	35 -15lbs [DB]
DB Side Lunge	10/side - 15lbs [DB]
Plank Row	13/side - 15lbs [DB]
Standing Oblique 'Crunch'	12/side - 8lb med. ball
Explosive Overhead Press	22 - 15lbs [DB]

*Color key: green = accomplished goal, blue = exceeded goal, yellow = did not meet goal

Ab bonus!

Time	Exercise
0:00 - 0:50	Plank + Leg Lift
1:00 - 1:50	T-Plank - R
2:00 - 2:50	Plank
3:00 - 3:50	T-Plank - L
4:00 - 4:50	Half-Laying Leg Circles

Day After
Sore Level [1-5]:
Sore Areas: 

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