3/29/12

1 mile - 6:35
10 rds
3x pull ups
5x push ups
10x sit ups
1 mile - 7:01

let's try 2 today

1) 6 rds
5x front squat - 145,155,165,175,185,185
4x broad jump

2) 6 rds
5x power cleans - 95,105,115,125,135,135
3x burpees

3) 6 rds
5x military press @ 95#
6x kb row @ 35#  (each side)

a little later...

4) 10 rds
60 sec 10m sprints
30 sec rest
17,17,17,15,16,17,17,17,17,17

5) Run
2 miles with Ash
16:45

6) 5 rds
10x wtd sit ups @ 45#
6x wtd half moons@ 45#
15m waiter walk - 2 x 45# kb

tuesday's ride

mtb @ St. Ed's with ash
7.31 miles  1 hr 3 mins

3/25/13

1) 6 rds
5x barbell burpee @ 95#
4x squat jump

2) 8 rds
8x curl to press @ 45#
8x bent over row @ 45#

3) run
2 miles 17:25 with ash

3/21/13 thursday off

1) 8 rds
5x front squat- 135,135,145,155,155,165,175,175
4x broad jumps

2) 6 rds
5x hang snatch @ 95#
4x squat jump
6x side to side hops over the bar
6x front to back hops over the bar

3) 6 rds @ 95#
5x military press
5x bent over row

run 2 miles- easy

3/20/13 before work

1) 12 rds (1 rd every 90 sec) @ 35# kb

5x swings

5x right arm snatch 

5x left arm snatch

5x burpees

3x jumping lunge each leg

5x 15' run down and back

rain... again... 3-19-13

1) 8 rds
3x the exercise
75, 85,95,105,115,115,105,105

2)8 rds
3x bench press
135,135,135,135,135,145,145,155

3) 10 rds
3x wide grip pull ups
3x back squat
135,145,155,165,175,185,195,205,215,225,235

ran out of time during lunch

1) 6 rds
5x barbell burpees @ 95
4x squat jumps

2)8 rds
8x kneeling curl to press@ 45#
6x bent over row @ 45#

3)2 rds
10x walking lunges @ 65#
5x squat jumps @ 65#

Friday

1) 6rds
5x front squats @ 135#
3x jumping lunges

2) 6rds
5x power cleans 95,95,95,105,115,105
5x swings @ 35#

3) 6 rds
5x military press 95#
5x pull ups

workout with ash

1) 8 rds
6x sand bag squat clean + thruster @ 60#
200m run

2) 6 rds
3x ankle to bar + pull up
10x 45# weighted sit up
15x kb swings @ 35#

3) 4 rds
60 sec front bridge
5x y+l @ 2.5#
5x kb slasher @ 35#

Wednesday's lunch break

1) 8 rds
3x the exercise
3x shoulder dislocates
65,75,85,95,105,115,115,115

2) 8 rds
3x bench press
135,135,135,135,135,135,145,155

3)
8 rds
3x back squat
155,165,175,185,195,205,205,215

rain and wind

1) I didn't want to run, so...
3 rds
3 minutes jump rope
30x 35# kb swings

2) 10 rds
3x pull ups
5x push ups
10x sit ups

3) 3 rds
3 minutes jump rope
30x 35# kb swings

4) 10 rds
3x pull ups
5x push ups
10x sit ups

today

warm up: 3 rds
3x snatch @ 65#
5x scotty bob @ 2x 20#
5x ankles to bar

1) 6 rds
5x barbell burpee -95, 95, 95, 105, 115, 125
4x squat jump
itb stretch

2) 6 rds
8x kb floor press @ 2x 44#
2x tarzan pull ups
5x y + l @ 2.5#

3) 5 rds
10x deadlift - 115, 125, 135, 145, 155
3x 24" box jumps

3/7/13

1) run
1 mile 6:48- felt way better than monday

2) 5 rds
20x push ups
30x sit ups
6x pull ups

3)5 rds every 3 minutes rest 1 miunte
10x 135# dl
15x kb swings @ 35#
45 sec wall sit
45 sec plank
 last round hold sit and plank till failure
sit- 1:45
plank- 2:15

4) 5 rds
100x jump rope
10x military press @ 2x 25#

yesterday 3/6/13

1) 5 rds @ 75#
5x hang cleans
5x front squats
5x military press
5x pull ups
5x clapping push ups

2) 3 rds
8x 135# back squat hops (feet come off the ground coming out of the squat)
5x (each arm) turkish get up @ 25# kb

monday

1) Run 1 mile 8:12 - felt terrible

2)5 rds
20x push ups
25x sit ups
5x pull ups