500 - 3 x per week.... HELP!

[JK]

Hadn't wiki'd it before but mentions on there that military version is strict heels together<br />
<br />

Overhead press - Wikipedia

[Chubby13]

hah the Bradford Press. Thats the variation Ive been doing for the last 4-6 weeks. Always wondered what its name was.

[Voltron]

Farmers carries completely pointless with 10kg weights<br />
<br />
Try turkish getups and one arm snatch (10 reps each side) for a bit of core work

[taniwharugby]

depends on the walk...although I guess actual farmers walk vs a 45min walk with weights is probably different

[MN5]

As the person who does burpees the most ( or rather talks about them the most ) I demand a sixer of boundary road Hooroo.

[ACT Crusader]

[quote name='V-Diddy' timestamp='1358752271' post='338787']Farmers carries completely pointless with 10kg weights<br />
<br />
Try turkish getups and one arm snatch (10 reps each side) for a bit of core work[/quote]<br />
<br />
Agree. Unless 10kgs is a "struggle" you really need heavy DBs for farmers carries. <br />
<br />
1-arm DB swings. <br />
Floor wipers holding up the 2 10kg DBs would be okay<br />
DB squat press

[dK]

Try this link<br />
<br />

Brett & Kate McKay  /  Jun 26, 2009

A Bodyweight Workout for Busy Men

A short, intense bodyweight workout is just what the doctor ordered.

<br />
<br />
If your girlfriend (or another friend) is strong you can use a towel and try some resistance work, ie tug of war (seated and standing), resisted sprints, arm curls and squats

[NTA]

With only the 10 kg dumbbells, I recommend walking down to the local park with the weights on hand, then this (besides buying me the beer I'm owed <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />) in sets of no less than 20 and no particular order with 10 second breaks only if you need them:<br />
<br />
Arnies<br />
Bicep curl<br />
Hammer curl<br />
Bent row<br />
Squats (hands at shoulder level)<br />
Lunges (hands hanging low)<br />
Straight leg dead lifts - just to exercise the back<br />
Plank - 30 second minimum<br />
Push ups<br />
Chin ups if you have somewhere at the local park to do it<br />
Sprint the length of the park, then sprint back.<br />
<br />
If you can run through that then you should be blowing a bit. Once you can do 20 of each, do 25.<br />
<br />
Then walk home with the weights.

[MN5]

[quote name='dK' timestamp='1358759039' post='338817']<br />
Try this link<br />
<br />
[url="http://artofmanliness.com/2009/06/26/a-bodyweight-workout-for-busy-men/"]http://artofmanlines...t-for-busy-men/[/url]<br />
<br />
If your girlfriend (or another friend) is strong you can use a towel and try some resistance work, ie tug of war (seated and standing), resisted sprints, arm curls and squats<br />
[/quote]<br />
<br />
I might take a weeks leave and spend my days walking up and down lambton quay just so I can chase down a purse snatcher. Kind of worried that this is gonna happen while I'm at work and it might be hard to run in a suit.