23 April 2013

Took a week off. Started back at the grind. 

5x
10 Pull Ups
50 Lunges
(8:54)

Ran 1M (7:47)

15 April 2013

Good Morning 3x10 (65, 75, 85 lbs)
50 Sit Ups, Tabata Squats (High: 20, Low: 17), 50 Sit Ups
"Giant" Bicep Set bb(dot)com

14 April 2013

5k (29:00)

30/30/30 Bag Drill

rWOD

12 April 2013

Cleans 6*2 (95, 135(x5))
4x12
Cleans @ 135 lbs
Ring Dips
(8:52)

11 Apr 2013

Snatch 5-5-3-3-3-1-1-1-1 (High: 52 kg - Low: 20 kg)

Run/Rest :60/:60 (until form/pace deteriorate)

15 Splits (High 7.0 MPH at 7% Incline - Low: 6.0 MPH at 6 % Incline)

10 Apr 2013

Shoulder Press 10x2 (High: 61 kg - 20 kg)

4x (17:35)
Run, 400m
10, Bench Press (61 kg)
10, Pull Ups

07 Apr 2013

Deadlift 12x2
(High: 129 kg - Low: 61 kg)

06 Apr 2013

5x (4:58)

5 Power Cleans @ 135

50 Jump Ropes

05 Apr 2013

Mtn Bike Ride (Frandor, River Trail)

60 Minutes
6~ Miles

04 Mar 2013

Running Clinic

4x (9'58")
15 Thrusters @ 100
15 Pull Ups

1.1M Trail Run

03 Apr 2013

rWOD
3x15
GHD Sit Ups, GHD Back Extensions, KB Swings (35)
3x10
Bench Press @ 95
Pull Ups

02 Apr 2013

Push Press
5 @ 95
5 @ 105
5 @ 135
5 @ 135
5 @ 135

Curls

5 @ 95 (BB)
5 @ 35 (DB)
5 @ 35 (DB)
5 @ 35 (DB)
5 @ 35 (DB)

75 Minute MMA Session

01 Apr 2013

12x2 SDLHP on :30 @ 95 lbs


4x
5 Jumps
10 Pull Ups (finger tip)
15 KB Swings (35)

31 Mar 2013

rWOD
3x15
GHD Sit Ups, GHD Back Extensions, KB Swings (35)
Bench Press 3x10 @ 135
Pull Ups 3x10

29 Mar 2013

Power Clean 7x2 @ 135
Deadlifts;
7 @ 205,
5 @ 205,
3 @ 215,
3 @ 215,
1 @ 215,
1 @ 215,
1 @ 215

25 Mar 2013

300 Squats
100 SDLHP

24 Mar 2013

Run 5M (54:41)

rWOD
3x15
GHD Sit Ups, GHD Back Extensions, KB Swings (35)
Bench Press @ 135 2x10, 1x5
Pull Ups 15,15,10

23 Mar 2013

15 min handstand walk
100 Push Ups
100 Russian Twists @ 25lbs

22 Mar 2013 Tabata!!!

Tabata Sprints @ 10.0 MPH
Power Cleans 10x2 on :45sec @ 135lbs

20 Mar 2013

100 Push Ups

(at work)

18 Mar 2013

100 Burpees / 100 Jump Ropes
75 Push Ups / 75 Push Ups
50 Jump Squats / 50 Jump Ropes
25 Dive Bombers / 25 Jump Ropes

(at work)

17 Mar 2013

5k (treadmill 3%) (29:04)

rWOD
3x15
GHD Sit ups
GHP Hip Extensions
KB Swings (35)

3x10
Bench Press (135)
Pull Ups

15 Mar 2013

20 Min of Stair Sprints 

500 Push Ups

(at work)

14 Mar 2013

2.3M Run (19:59)

13 Mar 2013

AMRAP 20 min

5 HSPU
10 Push Ups
15 Squats

20 Rounds

12 Mar 2013

Run/Rest :60sec

1. 6.0 6%
2. 6.0 6%
3. 6.0 8%
4. 7.0 8%
5. 8.0 8%
6. 9.0 8%
7. 9.0 8%
8. 9.0 8%
9. 9.0 8%
10 6.0 8%

then,

50-40-30-20-10
DB Swings @ 50lbs
Laterial Jumps

11 Mar 2013

Deadlifts  (2@135) (2@205) (2@255) (2@265) (2@275) (1@275) lbs

AMRAP 10 Min
DB Snatch, 5x EA @ 50 lbs
50 Jump Ropes
7r + 5 JR