1) 6 rds with 25# pack
5x mr. Spectacular @ 2x 25kb
10x kb swings @ 35#
200m run
20:29
2) 10 rds every 90 sec
3x front squat @ 135#
3x burpees
3x stiff leg dead lift @135#
3x pull ups
Tuesday, April 30, 2013
Monday, April 29, 2013
Day after yesterday
1) 6 rds
3x Scotty bob@ 20#
6x sand bag get ups (each side)@ 60#
2)8 rds w/25# pack
10x back squat @ 95#
3x pull up
10x kb swings @ 35
Run 200m
29:58
3) run 1 mile
8:08
3x Scotty bob@ 20#
6x sand bag get ups (each side)@ 60#
2)8 rds w/25# pack
10x back squat @ 95#
3x pull up
10x kb swings @ 35
Run 200m
29:58
3) run 1 mile
8:08
Saturday, April 27, 2013
Sleepy
1) 4 rds barbell complex
6 reps of each @ 95#
deadlift
bent over row
hang clean
front squat
push press
back squat
push ups
2) power clean and push press @ 95#
6,5,4,4,3,3,3,2,2,1,1,1
3)6 rds
5x lunges each leg
3x jumping lunges each leg
45,65,75,85,95,95
4) 4 rds
8x dips
3x wide grip pull ups
5) run 1 mile
7:31
6 reps of each @ 95#
deadlift
bent over row
hang clean
front squat
push press
back squat
push ups
2) power clean and push press @ 95#
6,5,4,4,3,3,3,2,2,1,1,1
3)6 rds
5x lunges each leg
3x jumping lunges each leg
45,65,75,85,95,95
4) 4 rds
8x dips
3x wide grip pull ups
5) run 1 mile
7:31
Thursday, April 25, 2013
Trying to move my legs
1) 5 rds @ 95#
8x stiff leg dead lifts
5x hang cleans
5x military press
100m run
2) run 1.9 miles (around the block of my neighborhood)
14:29
8x stiff leg dead lifts
5x hang cleans
5x military press
100m run
2) run 1.9 miles (around the block of my neighborhood)
14:29
Wednesday's ride!!!
1) ride from grand ridge to Duthie hill, ride the Duthie trails and back.
About 16 miles 1:30-ish. A lot more climbing than I thought. I had to walk uphill more than I would have liked
2) killing time at the gym
5 rds
8x bench press @ 135#
5x strict pull ups
3) 4 rds
10x sit ups
10x toes to sky
10x super mans
1 minute plank
About 16 miles 1:30-ish. A lot more climbing than I thought. I had to walk uphill more than I would have liked
2) killing time at the gym
5 rds
8x bench press @ 135#
5x strict pull ups
3) 4 rds
10x sit ups
10x toes to sky
10x super mans
1 minute plank
Tuesday, April 23, 2013
lets test how my knucle is healing...
1) front squats- find 1RM
5x135
5x155
3x175
3x185
1x195
1x205
2) bench press- find 1RM- I can grip the bar, kind of. Also, my knuckle didn't split open.
5x135
5x155
3x165
3x175
1x185 - no spotter, not trying heavier w/o a person around
3) 2 rds
8x95 front squat
8x95 bench press
5x pull ups
2 rds
15x95 front squats
20x95 bench press
5x pull ups
4) ride? on a spin bike...
10 min with a high cadence
5 rds
15/60-15 sec sprint/ 60 sec high cadence recovery
5 min cool down
5x135
5x155
3x175
3x185
1x195
1x205
2) bench press- find 1RM- I can grip the bar, kind of. Also, my knuckle didn't split open.
5x135
5x155
3x165
3x175
1x185 - no spotter, not trying heavier w/o a person around
3) 2 rds
8x95 front squat
8x95 bench press
5x pull ups
2 rds
15x95 front squats
20x95 bench press
5x pull ups
4) ride? on a spin bike...
10 min with a high cadence
5 rds
15/60-15 sec sprint/ 60 sec high cadence recovery
5 min cool down
Wednesday, April 17, 2013
run, with an old dog...
1) Run:
2 miles- 25# pack and an 11 year old dog
19:03
Drop the pack and the dog and,
2 miles- 15:02
Weighted run with Sage was tough. 1st mile was in 10:05 at her pace, then I dragged her through the second mile. Her running days are over... Next two miles made me sad. I though I would be sub 15... close, but not what I expected.
2 miles- 25# pack and an 11 year old dog
19:03
Drop the pack and the dog and,
2 miles- 15:02
Weighted run with Sage was tough. 1st mile was in 10:05 at her pace, then I dragged her through the second mile. Her running days are over... Next two miles made me sad. I though I would be sub 15... close, but not what I expected.
Tuesday during lunch, after I sliced open a my knuckle.
Warm up: 5 minute run
1) back squats:
20x 135#
5x 155#
5x 175#
5x 205#
5x 225#
5x 245#
5x 255#
Felt really good.
2) tabata push ups
Felt really bad.
Friday, April 12, 2013
short break, quick work out...
1) Back squats
20x 135
20x 135
6x 155
6x 175
6x 195
6x 215
3x 235
3x 235
New PR on BS- never lifted that much before and had more left in the tank.
2) 4 rds
8x bench press 135#
4x wide grip pull ups
20x 135
20x 135
6x 155
6x 175
6x 195
6x 215
3x 235
3x 235
New PR on BS- never lifted that much before and had more left in the tank.
2) 4 rds
8x bench press 135#
4x wide grip pull ups
Thursday, April 11, 2013
Wednesday...
1) run- 2 miles
15:12
2) 4 rds
20x push ups
25x sit ups
5x pull ups
9:08
1st workout after vacation. Felt worse than it should have...
15:12
2) 4 rds
20x push ups
25x sit ups
5x pull ups
9:08
1st workout after vacation. Felt worse than it should have...
Thursday, April 4, 2013
Not a real workout, but tiring none the less...
Monday: remove 250 cases of empty 22 oz beer bottles(12 in a case) from a box truckand prep for bottling.
1 hour later- pack and move 250 cases of beer(12 in a case, now full of beer).
Tuesday: deliver 225 cases of beer all over Seattle.
Wednesday: move, clean, organize and inventory 112 full kegs of beer (roughly 160lbs each).
Wednesday night: beer-cep curls to failure- just enough to make the soreness go away...
1 hour later- pack and move 250 cases of beer(12 in a case, now full of beer).
Tuesday: deliver 225 cases of beer all over Seattle.
Wednesday: move, clean, organize and inventory 112 full kegs of beer (roughly 160lbs each).
Wednesday night: beer-cep curls to failure- just enough to make the soreness go away...
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