skate 2+ hours and some stuff earlier

run 2 miles 15:30 easy-ish pace (it's been a while)

4 rds
20x push ups
20x sit ups
4x strict pull ups

a few hours later:
skate for 2 hours. crowded small rink, but still, steady skating.

do my skates still fit?

Skate: 3 hours of mixed sprinting, extended skating fast for several minutes with varying rest, and knowing my legs will really hurt tomorrow.

at it again

8 rds
3x pull ups
6x back squats @ 95#
12x wtd sit ups @ 30@
20x step ups

25 minutes- not all out, just a steady grind.

hurt my pride more than my legs 11/26/12

4 rds
6x push press @ 65
3x pull ups
12x squats

6 rds
10x kb snatch (each side) @ 25#
15x push ups
20x sit ups

run
2 miles slow
19:20

First work out in 24 days... my legs hurt in the warm up and it only got worse.

no more overnights, no more friends in town...

6rds
15x push ups
15x sit ups

ride 17.2 miles to work
1:10:17 (waiting at stoplights suck)

unload...

warm up: 4 rounds @ 95#
5x deadlift
5x hang squat clean
5x burpees

1) Find 1RM squat clean
165#

2)5 rounds
4x hang squat clean @95#
4x horizontal pull up
30 sec plank

3) 5 rounds
20x push ups
25x sit ups
4x strict pull ups

this morning

Warm Up: 4 Rounds
5x Hang Clean @ 75#
5x Front Squat @ 75#
5x Push Ups 
5x Lunging Dislocates w/ PVC (each side)

1) 25 Min AMRAP
5x Hang Squat Cleans @ #95
5x Burpees 
5x KB Snatches @ 16kg(each side)
25x Step Ups 
8 rounds + 5 hang squat cleans

2) 3 rounds
25x Push Ups
25x Sit ups
4x Pull ups

Pumpkin Rye Beer release day! (Thursday)

Warm up: 10-8-6-4-4-4-2
OHS  @ 45-55-65-75-85-95-105
push ups
sit ups

1) 8 rounds
8x OHS @75#
200m run

2) Run: 1 mile- 6:31

3) 4 rounds: last round, hold plank till it really hurts
10x good mornings @ 75#
5x 1 arm sit up @ 35# each side
1 min plank
last round plank held for 3:00

wednesday

run 2 miles
14:46
ran out of time, before work to do anything else, except be lazy...

monday

1) 5 rounds
5x burpees
10x squat jumps
20x kb swings @35#
rest 20 sec

2) 7 rounds (1 round every 90 sec)
7x sand bag cleans @ 60# ( each side)
200m run

Friday at Oktoberest

1)run:
30 minutes
3.5 miles

2)10 rds (every 45 seconds)
uphill sprint, jog back to bottom

3)5 rds
20x push ups
20x situ ps

before work

run:
2 miles 14:44

1)5 rounds
20x push ups
20x sit ups
3x strict pull ups

done it before, but with a little less rest and 1 more rep

1) 6 Rounds
5x Burpees
10x Squat Jumps
20x Swings @ 44# (3 rounds @ 44, 3 rounds @ 35#)
25 Sec Rest

Rest 5 minutes

2) 7 Rounds Every 90 Seconds
5xSandbag Cleans @60# (each side)
200m Run

Rest 5 minutes

3)Run: 2 miles -15:50

4)5 rounds
20x push ups
20x sit ups
3x strict pull ups

it was hard waking up today...

1)30 min amrap
3x renegade man makers @2x20#
6x horizontal pull ups
9x goblet squat @ 35#
12x wtd sit up @ 25#
200 m run
9 rds, steady pace, staying in control of breathing.

2)3 rds
5x 1 arm sit ups @ 25# (each side)
10x russian twists @ 25 (each side)
30/30 side bridge

3) 4 rds
15x push ups
20x sit ups
3x strict pull ups

Thursday

run:
2 miles -14:59

4 rds
15x push ups
20x sit ups
3x strict pull ups

1st "long run" since the 50k... wasn't breathing hard, but legs felt heavy.

later,

Ride:
21 miles - 1.5 hours?
Comfortable pace with a few sprints here and there.

after work

1) 6 rds

8x back squats @ 95

8x shoulder press @ 95

450m run

sunday

run:
6 rds
5min run, 2min rest

1) 6 rds:
5x burpees
10x squat jumps
20x kb swings (ash 15#, me 44#)
rest 30 sec

2)7 rds: every 90 sec
4x sandbag cleans each side (ash 20#, me 60#)
200m run

Thursday

warm up:
3 rds
5x push ups
5x pull ups
10x sit ups
10x squats

1) 5 rds
8x kb swings @ 44
6x sand bag burpees @ 60#
450m run

Didn't feel too bad. The knee felt ok... that's promising.

tuesday

warm up:
3 rds
12x kb swings @25#
6x burpee
3x pull ups

1) 5 rds
6x hang cleans @ 95#
3x scotty bobs @ 2x 20#

2)5 rds
6x kb thrusters @ 2x 25#
6x bent over row

3) 3 rds
10x seated sand bag half moons
10x slasher @ 25#
30/30 side bridge
10x wtd sit ups @ 25#

Monday

3 rds
warm up:
5x push ups
10x sit ups,
5x kb snatch @ 15

1) Box Squats: 8,8,8,6,6,6,6,6,6
65, 95,105,115,115,135,135,135,135
then,
3 rds
30X 95# box squats

2) 5 rds
5x seated kb clean and press@ 44#
3x scotty bob @ 2x20 db
5x seated sandbag half moon @ 60#

stuff...

warm up:
8-1
push ups
squats
sit ups

1) 9 rds
2x power clean
1x burpee
75,75,95,95,115,115,135,135,135

2) 6 rds
5x pull ups
2x clapping push ups

3) 6 rds
5x hang clean @ 75#
3x scotty bob's @ 2x 20# db

First run since July's 50k

Run (I cant really call it running)
25 miuntes
60 sec jog/90 sec walk

Testing to see how my knee will hold up to some light running. Using a couch to 5k program to make sure I dont push too hard too fast. Today's "workout" was boring, but no knee pain during or after so far.

wasting the day away in the garage

Warm up:
3 rds
10x push ups
5x horizontal pull ups
10x wtd sit ups @ 25#
10x kb snatch @ 15#

1) 6 rds
6x box squats
85,105,115,135,135,115 (I ran out of the ability to clean 135# comfortably)
then,
95# box squats
25,20,15,10

2) 6 rds
4x seated kb clean and press @ 44#
4x pull ups
8x stiff leg dead lifts @ 135#

3) 4 rds
10x sit ups
5x seated half moons @ 60# sand bag
5x kneeling sand bag cleans @ 60#
3x 20:10 calf raises-rest in the up position

Instead of mtb, or the kayak, I did nothing, but this...

Warm up:

3 rds

10x push ups

5x horizontal pull ups

10x 25# wtd sit ups

5x 25# russian twists

1) 6 rds

6x box squat @ 44# kb

6x seated snatch @ 25# kb (each side)

2) 6 rds

5x seated kb row @ 2x 25#

5x kb swing to high pull @ 44#

5x military press @ 95#

3)3 rds

20x 1 arm sit ups @25# (10 each arm)

5x kneeling slasher to halo @35#

5x kneeling sandbag cleans @ 60#

4) stiff leg dead lifts: 6,6,6,6,6,6,4,4,4,4,2,2

135,145,155,165,175,185,195,205,215,225,235,235. 

Out of weight, out of time, out of shape...

 

mtb

ride at Tiger Mtn.
16 miles
5200' elevation gain
3-ish hours... we got lost, we went down some crazy steep roads that turned into a dead end. Then we hiked the bikes back up, almost 1.5 miles... all in all, a good day on the bike.

lazy and almost out of time

6 rds
6x seated clean and press @ 2x25 # kb
6x clapping push ups
6x horizontal pull ups

4 rds
10x wtd sit ups @ 45#
1 minute plank
5x  kneeling half moons @ 45#
5x kneeling slasher to halo w/44#kb

killing some time at the gym...

warm up,
5 min bike

6 rds
8x bench press @95#
6x seated dumbel row @ 2x 35#

8 rds
3x bench press
3x clapping push ups
95,115,115,135,135,145,145,145

6rds
6x seated kb clean and press 2x30#kb
6x dips

4 rds
6x stiff leg dead lifts @ 65#
6x box squats @ 65#
10x sit ups

4 rds
30x leg lifts each side
5x y+l
3rds tabata calf rasies(rest in the up position)

mtb

ride at Tolt-Macdonald
15.7 miles
2:15

Weird trail, lots of intersections, stopping, and going, some turning around...

back to rehab-ing a knee

Warm Up:

3 Rounds
15x push ups
10x Single Leg Box Squat
10x Weighted Sit-ups - 45#
Training:

1) 6 Rounds
4x Seated Kettlebell Clean to Stand to Press – 25, 25, 35, 44#
5x plank walk ups each side

2) 6 Rounds
4x Stiffed leg kb deadlift-2x 25#kb's
5x slasher to halo - 25# kb

3) 6 Rounds
8x Kettlebell Floor Press – 25# kb's
8x Horizontal Pull Ups

before work

warm up
3 rds
10x push ups
8x hang clean @ 65#
5x pull ups

6rds
6x box squat
10x kb swings
6x military press
65, 75, 85, 95, 95, 95

Yesterday

Warm Up: 3 Rounds 10xPushup 10x Sit-Ups 5 Horizontal pull-ups 5x Dislocates 1) 10 rds 6x Seated Kettlebell Clean to Stand to Press 15x Situps 5x Box Squat@25# 5x horizontal row 2) Core - 4 Rounds 5x Russian twists @25# each side 10x single leg bridge each side 1 min plank 5x kneeling slasher to halo @25# 3)general rehab 10x Good mornings@44kb 10x clam shells each leg

The day before yesterday

Warm Up: 3 Rounds 10x Push ups 10x Box Squat – unloade 10x Weighted Sit-ups @25# 1) 6 Rounds 8x Seated Kettlebell Clean to Stand to Press – 2x25# kb 20x leg lifts each side 2) 6 Rounds 8x stiff leg dl w/kb 25,35,44# kb 10x clam shells each leg 3) 6 Rounds 8x Kettlebell Floor Press @2x25 kb 8x Ring Rows or Horizontal

Seattle rock n roll marathon

1st time for 26.2 4:28:15... Not too bad after not running since may 29.

i did, at least once...

I have worked out a handful of times since may... and now going into this weekend without having run in easily two full weeks, we attempt our first marathon on Saturday.

saturday... i forgot about this one

10 mile trail run @ soaring eagle 1:46:10
felt easy... except my right knee is falling apart...

ride @ tiger mtn

MTB at tiger mtn
11.6 miles
first 3 miles is a climb with 2000' of elevation gain... after that, the fun begins!

last day in vegas

run
2 miles 14:27

30-20-10
kb swings
push ups
sit ups

run
2 miles 14:45

last couple days in vegas

5 rds
mini leg blasters
10x burpees
5x toes to sky

in the hotel...

10 rds 30/30
burpees
103 reps... 

run and stuff

run
2 miles -14:45

5 rds
5x front squat @135#
5x lateral jump over bench
5x kb snatch each side @ 35#
5x pull ups

3 rds
5x 1 arm sit ups each side
10x slasher to halo @ 35# each side
5x plank walk up each side
1 min plank
final round hold plank for time- 2:48

how do the legs feel?

Run 5k
22:55

5 rds
15x kb swings @ 35#
10x kb snatch each arm @ 35#
5x clapping push up

run 1 mile
7:37

Kinda depressed about the mile time, but my legs were a little stiff today...

run in vegas

Trail run.
11.6 miles at red rocks. 2:12
starting elevation 3,200' max 4,600'
I was not ready for the elevation gain or how elevation can wreak havoc on your body...
starting temperature 98 degrees...

wed...

7 rds
3x snatch @ 95

7 rds
3x squat clean + push press
knee/hip stretch

21 reps 95# front squat

knee hurts, kinda bad...

1) 8 rds
3x 1 arm sit ups @ 25#
5x kneeling slasher to halo each side @ 25#
10x supermans

2)15 min AMRAP
5x push ups
5x kneeling sand bag cleans each side @ 60#
10x sit ups

8 rds+ 5pu, 4x cleans each side

3) 10 rds, 1 every 90 sec
8x seated 1 arm kb snatch, each side- @ 25#
8x good mornings @ 35# kb

My right knee was feeling pretty bad after Sunday's run, so I modified my workout to use my right leg as little as possible...

sunday's run

run with ash
2:18:54
No idea what distance would be, its a big loop in the area... 13.8 miles.

saturday morning

1) 10 rounds - 1 round every 90 seconds
3x Sandbag Getups each side -60#
10x Sandbag Back Squats

2) 15 MIN AMRAP
10x Dumbell Thruster - 25# each arm
10x Lunge each leg
10x Sit Ups

10 rds+ 10 thrusters, 6 lunges each leg

3) 15 Min Run wtd @15#

1.7 miles with 15# kb

4) 15 Min AMRAP
3x Mr Spectacular - 25# kb
6x KB Front Squats - same weight
20x Stepups

10 rds+3 mr spectacular

5) 8 Rounds For Time
5x Burpees
5x KB Snatches each side - 25# kb

2 rds...
Ran out of time, had to shower and get ready for a 5k...

1hour 20 minutes later,
drive to the race, run 2 miles to drop Sage off with a friend, run 2 miles back to the race, then race....

cinco de mayo 5k!
25:05
Best 5k Ash has run in years!

work out tired legs, then ride to work...

7rds
3x the exercise (snatch + OH squat)
45,55,65,75,85,95,95

7rds @ 95#
3x clean + push press
3x hang squat clean
then,
ride to work...

hadn't snatched in a while, so I made the first few rounds more of a warm up to make sure I wouldn't die...

monday

ride to and from work...
more later...

Atomic athlete stamina wod


1) 15 min Sandbag Getup's - 60#-
97 reps


2) 10 Rounds Every 90 Sec
3x Curtis P's - 2@ 25# kb
6x knee jump to broad jump 


3) 15 min run w/15lb kb-
2000m
 
4) 15-10-5
Swings - 35#
Burpees
Weighted Sit Ups @ 35#
4:23

Felt okay, not pushing real hard just breathing heavy for almost an hour. Curtis p's felt light but the knee jump to broad jump smoked me. Sand bag get ups were hard on the legs after sundays run and an incredibly windy ride to and from work. The last part almost killed me as the wtd sit ups nearly tore my arms off...

sunday 4/29

Run
soaring eagle half marathon (actually 13.3)
2:23:05
 Ran the first lap in 1:01:10, waited for ash who came in at 1:05:something and ran the last lap together.

later,

5 rds
6x stiff leg dl
6x bent over row
6x cleans
6x front squat
weight used- 95,115,125, 135, 130,130

tues...

ride to work 9.2 miles
ride from work  9.9miles (took a wrong turn)

5 rds @ 95#
8x stiff leg dl
8x bent over row
8x cleans
8x front squat

5 rds
5x 1 arm sit up @30# each side
5x russian twist @ 30 each sdie
5x slasher to halo @ 35 each side

20 rds-1 arm kb snatch @ 35#
15/12- 7 reps right arm in 15 sec work/12 sec rest
15/12- 7 reps left arm in 15 sec work/12 sec rest
1 rd= 7 reps for each side

sunday

Run w/ash and sage.
55 minutes 5ish miles. Sage was dead after about 30 minutes. We had to walk the last 1/2 mile home.

then,
ride to the park w/kb's in a backpack.

Conrad-35# kb
Ash- 15# kb

5 rds
12x swings
6x snatch each arm
run 200m

6rds
5x slasher to halo each side
5x one arm sit ups each side
25m waiter walk- one arm OH w/kb each side
50m sprint

lazy and bored

6 rds @ 95#
6x stiff leg deadlift
6x bent over row
6x cleans
6x front squat

5 rds
10x kb swings@ 35#
5x mr spectacular @ 2x25#
5x 40# sand bag get ups each side

5 rds
5x 1 arm sit ups @ 25#each side
5x slaher to halo
30 sec plank

no stopwatch, it still hurts...

6 rds with 35# kb
10x swings
5x snatch each arm
run 200 yards

4rds
5x lunges (each side) w/kb overhead
25 yard waiter walk (each side) w/kb overhead
5x slasher to halo (each side)

then,

ride to work,
9ish miles

Ride at Tokul E.

8.6 miles
1:20:32

Lots of the trails clearred due to logging. Lots of wandering around trying to find the remaining trails. Lots of climbing, one incredibly steep downhill that resulted in me flying through the air in one way and the bike flying the other way...

trail half marathon

run
trail half marathon.
3800'+ of elevation gain equals, retardedly hard. 2:52:30
Ran with ash.
longest run of my life. Even if parts of it were just plain hiking...

ride/work out at home

ride
5.8 miles at Duthie.
Sunny and high 50's in Seattle doesn't mean the weather is like that everywhere. Cloudy skies and low 40's at the trail head before the rain storm hit. Just wasn't prepared for riding in those conditions.

at home,
5 rds
8x 95# front squat
5x kb snatch each arm @ 35#
10x push ups
5x 95# cleans

3 rds
8x romanian dead lift @ 95#
5x turkish get ups @ 25#
25x sit ups

monday

mtb
6.5 miles at duthie with ash

today

20 mins
15/15 kb snatch left arm, rest
15/15 kb snatch right arm, rest
7 reps per each 15 sec of work

35# kb

easter

20 minutes
15 on/15 off KB snatch left arm
15/15 kb snatch right arm
7 reps per work interval

all with 35# kb

4 rds @ 95#
6x stiffed leg DL
6x bent over row
6x cleans

mtb at duthie

ride
16 miles at duthie

wednesday

4 rds @ 95#
5x deadlift
5x bent over row
5x hang clean
5x push press

Sunday. Seahawks 12k

run 12k
1:05:41
felt good. Ash did really well. She pushed herself pretty hard and maintained a 8:48 pace.

Saturday

MTB with ash
5.5 miles at duthie. pretty easy. This was her first time on a trail since we moved.

95# and a few miuntes

3 rds
5x dl
5x clean
5x military press
5x bent over row

Kb stuff

Amrap 20 mins (Quick pace, not all out)

10x kb swings

5x kb snatch each arm

10x sit ups

16 rds and 10x swings

monday night

6 rds
6x kb military press @ 2x 25#
6x seated row
10 sit ups

lots of kb technique practice.

sunday...

run 1 hr 10 minutes

7.3 miles

kayak and bike

kayak for 1 1/2 hours. pretty easy pace with a few miuntes of hard all out paddling.

then later...

mtn bike.
ride at lake sawyer. 1hr 45mins 7.5 miles.
It was like riding through peanut butter... The only time I could really get traction was riding through the snow on the trail. Once the snow melted, it was much less fun.

run for a little bit

battery died on my stop watch. I wasnt going inside to replace it so i have no idea my times for the following...
1.5 mile about 12 minutes
walk for a bit
1 mile about 8 minutes
walk for a bit
1/2 mile les than 4 minutes

I did this run with sage. She was toast after the first 1.5 mile. She was off leash and trailing me by about 10-15 yds most of the time.

3/20... last night

27 minutes
7x kb snatch @ 30# left arm (in 15 sec)/ 15 sec off
7x kb snatch @ 30# right arm (in 15 sec)/ 15 sec off
last 7 minutes did 8x kb snatch @ 25#during 15 sec work

Did 27 miuntes ecause I almost shit my pants... i was going for 30 mins...

later

6 rds
6x military press @ 2x 25# kb
6x seated row @ 2x 25# kb
10x sit ups
6x toes to sky

6 rds
6x seated kb clean to press(each arm) @ 35#
10x push ups

Sunday's run

Run 1 hr

About 5 miles... Legs heavy, back hurt, I'm a huge pansy..

Yesterday run with ash

run 1 hr
6.1 miles
pretty comfortable pace.

Mtb

Ride at Duthie Hill

10.25 miles

1hr 20 mins

Hard rain and wind and heavy legs from yesterday's workout.

40 mins of good ol fun hard work...

40 rds each arm
7x left arm kb snatch (15 sec)/15 sec off
7x right arm kb snatch (15 sec)/15 sec off

280x kb snatch each arm

The first 15 rds for each arm were completed with 30#kb. The remaining 25 rds, a 25# kb was used.

40 minutes total time with HR around 164 bpm at the end of each 15 sec rest.

Run

Run

5 miles - 38:46

mtb at Duthie

ride 7.5 miles... no idea on time. legs were heavy and my back hurt. still fun though.

Tuesday's run

run
4 miles
29:43

yesterday's interupted workout

15 mins
8x 25# kb snatch left arm (15sec)/15 sec off
8x 25# kb snatch right arm (15sec)/15 sec off

120x kb snatch each arm

Sunday morning, before the seattle beer scavanger hunt!

25 mins of...
8x 25# kb snatches left arm (15 sec on)/ 15 sec off
8x 25# jb snatches right arm (15 sec on) / 15 sec off

200x kb snatch each arm

then,
a 4 hour time limit to complete tasks and get to checkpoints in a 5 mile radius in Seattle. We ran the majority of it, drank some beer, and had some fun. covered at least 6 miles running and walked another 4+ miles.

saturday morning

run 1 hr
covered just barely over 6 miles. pretty comfortable pace.

wed 2/29? I think...

run 2 miles -14:34

4 rds
10x wtd situps @ 35#
10x toes to sky
5x slaher to halo each side @ 35#
45 sec plank
6:48

run 1.5 mile - 11:54

rest 4 mins

run 1 mile 6:34

Felt good

Run 5k

23:24

Then,

20 minutes- 15/15, 15/15

8x kb snatch left arm in 15 sec/ 15 sec rest

8x kb snatch right arm in 15 sec/ 15 sec rest

160 reps each arm, 320 total

25# kb used through out.

saturday run

45 minutes, about 5 miles?

last night

30 mins
15 sec of 7 kb snatch right arm /15 sec rest
15 sec of 7 kb snatch left arm /15 sec rest

210x 25# kb snatch each arm
total=420 kb snatch

ride at St. Ed's State Park

ride 11.65 miles in about 2 hours total time.
New trail, not marked well. Lots of turning around and trying to follow the trail some where else. Muddy, and not a trail I really have plans on going back to.

Monday... Yesterday...Last Night...

25 minutes
7x kb snatch left arm. 15 sec on/ 15 sec rest
7x kb snatch right arm 15 sec on/ 15 sec rest

175x 25# kb snatch each arm

350 total kb snatch

sunday morning run

no idea on distance...

run 25 mins, walk 5, run 10 mins, walk 10 mins, run 15 mins, keep walking till I made it home...

I have no idea how long that last bit of walking was...
My knee felt mostly good. I called it quits on the running because I thought I felt my knee become more tight and I didn't want to push it.

sick.. and loving it.

20 mins
15 on right arm snatch /15 off/15 on left arm snatch/15 off

8 reps each side for the first 8 minutes. 7 reps each side for the remaining time.

total-148 kb snatch each arm

2-8-12 longer run

30 mins pretty slow. no pain during or after.

"long run"

Run 1.25 miles

12 mins

Longest run since first week of Dec. No pain in my knee.

1st of feb

5 rds run

2 mins at 6 mph 2 mins walking

10 rds

5x burpees

20x jump rope

10x sit ups

9:08

6 rds

5x bench press @115#

2x clapping push ups

5x shoulder dislocates

Later,

4 rds

5x plank walk ups

5x sit ups

10x flutter kicks (4 count= 1rep)

6 rds

6x dead lift @ 135, 145,155,165,165,165

30 sec wall sit

6 rds

8x sit clean, stand to press @35# kb each side

30x leg lifts each side

4 rds

15x sit ups

5x half moon @25# each side

15x super mans

5x seated slasher to halo each side

session 16? kinda

warm up
10 rds
5 push ups
5x y+l @5#
5x sit ups

10 miunte test of the knee...
2 mins walking, 8 mins running at 5 mph
felt fine during, some light pain after. Iced the knee back home.

8 rds
8x bench press
95,95,105,105,115,115,125,125,115

hadn't done bench since high school... feels stupid...

ride for 5 mins easy.

1-12-12 session 15

warm up
6 rds
5x box squat
5x horizontal pull ups
5x seated kb swings @ 35#
5x sit ups


6 rds
5x seated kb clean, stand, press @ 35#
10x sit ups

6 rds
5x stiff leg dead lift @95#
5x toes to sky

session 14

warm up:

5 rds

5x push ups

10x sit ups

6 rds

15x seated kb swings @ 35#

15x sit ups

4 rds

10x wtd sit ups @ 45#

5x knees to elbow (left, right, center = 1 rep)

30 sec single leg glute bridge

1 min plank

1-9-12 sesion12

warm up:

5 rds

3x burpees

3x push ups

3x dips

3x box squats

3x y+l @ 2.5#

10 rds

8x horizontal pull ups

5x seated clean and press @ 35# kb

3x knees to elbows (1 rep = knees to left, knees to right and knees to center)

10x side to side hops

10x front to back hops

10x sit ups

1-5-12 session 11

3 rds
30x jump rope
8x box squat @ 35#
8x push ups

6 rds
4x stiff leg dl @ 135
2x floor angel (shoulder mobility stretch)

6 rds
8x kb floor press @ 35#
4x clapping push up

6 rds
5x seated kb clean, stand, press @ 35#
5x y+l @ 5#
30x glute leg lift

1-4 session #10

4 rds
10x seated kb swings @ 35#
5x push ups
5x upright row @ 2x 25#
5x sit ups

1-2-3-4-5-6-7-8-9-10
horizontal pull ups (feet same height as bar)
seated keg lift @ 35# (each side)
burpees

rest 5 mins

10-9-8-7-6-5-4-3-2-1
push ups
seated keg lift @ 35# (each side)
burpees

4 rds
5x knees to elbows
30 sec glute bridge (each leg)
5x russian twists @ 35#
10x sit ups

3 rds
5x y+l @ 2.5#
30x glute leg lift

jan 3rd session #9

4 rds
7x hamstring curl very small range of motion @ 40#
7x box squat @ 35#
7x horizontal pull ups

6 rds
4x seated military press @ 2x 25# kb
4x horozontial pull ups (legs same level as bar)

6 rds
6x seated double kb cleans @ 2x 25# kb
6x burpees

sat 12-31

felt lazy and just did this...

4 rds
15x toes to sky
30 sec plank
5x russian twists @ 35#
5x good mornings @ 45#

fri 12-29 session #7

6 rds
5x box squat @ 25#
5x upright rows @2x 25#
8x seated kb swings @ 35#
10x sit ups

6 rds
4x seated kb clean to stand to press@ 35#

6 rds
4x stiff leg dl @ 45#
6x hang cleans @ 45#
10x push ups

thurs 12-29 session # 6

5 rds
5x plank walk up
10x sit ups
10x push ups
10x toes to sky

11 rds
5x burpees
20x hops in place w/ 45# plate

4 rds
15x sit ups
30 sec plank
10x seated half moons @ 35#
20x supermans

3 rds
30x glute leg lift
5x y+l @ 2.5
prisoner stretch

wed 12-28 Session # 5

4 rds
5x plank walk ups
5x bent over row @ 2x 25#
30 sec plank
10x supermans

6 rds
4x kb floor press @ 35#kb
4x seated kb clean and press @ 35# kb
8x stiff leg dl @ 45#