12/29

1) 4 rounds: barbell complex 45#
6x dead lift
6x bent over row
6x hang clean
6x front squat
6x military press
6x back squat
6x push ups

2) 20, 15, 10, 5
Mr. Incredibles - 2x 25# kb
kb swings - 35# kb
Weighted sit ups - 25# plate

Welcome back - 12/28

1) 4 rounds: gorilla complex 45#
8x curls
8x high pulls
8x military press
8x tricep extensions
8x push ups

2) 8 rounds:
3x squat clean+ front squat
 75, 75, 75, 85, 85, 95, 105, 115

3) 6 rounds:
5x hinge lift 135,145,155,165,175,185
3x box jump 30"

4/1

1) 12 Rounds - w/ 46# Ruck
400m Run
30x Step Ups

2) 4 Rounds
10x Russian Twists
40x Flutter Kicks
30 Sec FLR

3/31/15

1) 8 Rounds
3x Back Squat
135,155,175,185,195,195,195,195

2) 6 Rounds
5x Push Press: 105#
3x Clapping Push Ups

3) 6 Rounds
4x Power Cleans
2x Jumping Lunges
2x 30" Box Jumps

4) 4 Rounds
10x Wtd Sit Ups: 45#
40x Flutter Kicks
60 Sec Farmers Carry: 2x 45# plates

3/30

1) Ruck Run
3.05 Miles w/Ash
28:28 w/ 46# ruck
Stuck at an intersection for too long... that part sucked.

Later...

2) 20-15-10-5
Burpees
KB swings: 35#
Wtd Sit Ups: 25#

3) 10 Minutes Sand Bag Get Ups
57 reps: 55# sand bag

4) 4 Rounds
8x Standing Russian Twists: 45#
40x Flutter Kicks
5x Push Ups
30 Sec FLR

5) 3 Rounds
15x Leg Lifts
5x Y+L: 2.5#
40 Sec Farmer's Carry; 2x 45#

3/29

1) Ruck Run
5.17 miles w/Ash
54:02 w/46# ruck

Later...

2) 2 Min Max
Push Ups-45
Sit Ups- 47

Terrible and pathetic... but a base line. Time to make that better.

3/28

1) 8 Rds
3x Back Squat: 135,145,155,155,175,175,185,185
Not going heavy for a while. I've been lazy and just need to get used to squatting again...

2) 6 Rds
5x Military Press: 95#
3x clapping push ups

3) 4 Rds
10x wtd sit up: 45#
45 sec FLR
30x flutter kicks

3/27

1) 5.17 mile ruck w/Ash
49:26 w/34# ruck

2) 4 Rounds
3x Squat Snatch + OHS: 75#
3x Squat Clean + Front Squat 95#

3) 6 Rds
5x Hinge Lift: 145,165,185,185,185,185
3x 30" Box Jump

A run

3/23
3.05 mile ruck run w/Ash
30:51 w/ 34# ruck

Previous things

3/19
6.05 mile ruck run w/Ash
61:34 w/34#

3/16

Ruck Run
4 Miles
#34 Ruck
36:59

3/5

Ruck Run
4 Miles - 39:48 w/#34 ruck

2/17

1) Run
1 Mile
6:47

2) 5 Rounds every 120 secs
11x Push Ups
11x Sit Ups
7x Kipping Pull Ups
then,
1 Round
23x Push Ups
33x Sit Ups
6x Kipping Pull Ups

2/16

1) Run
4 Miles
31:37

2) 5 Rounds every 120 secs
7x Bench Press:155#
then,
1 Round
9x Bench Press: 155#

3) 5 Rounds every 60 secs
4x Strict Pull Ups
then,
1 Round
5x Strict Pull Ups

4) 5 Rounds every 60 secs
6x Dips
then,
1 Round
8x Dips

2/15

1) Run
3 Miles
23:10

Friday 2/13

1) Run
 5 Miles
41:09- Pretty comfortable pace. Stuck at an intersection for over 90 secs...

2) 5 Rounds ever 120 secs
10x Push Ups
10x Sit Ups
6x Kipping Pull Ups
then, 1 Round
24x Push Ups
31x Sit Ups
8x Kipping Pull Ups

Thursday 2/12

1) Run
Easy 3.5 Miles
28 mins

2) 5 Rounds every 120 Secs
6x Bench Press: 155#
then,
1 Round
8x Bench Press: 155#

3) 5 Rounds Every 60 secs
4x Strict Pull Ups
then,
1 Round
6x Stric Pull Ups

4) Max Reps
Dips- 60 secs rest between sets
16,13

After one job, but before the other.

1) 2 Rounds
2 Mile Run
5 Mins Rest
14:22, 14:44
 That sucked...

Tuesday

1) 6 Rounds every 120 Secs
10x Push Ups
10x Sit Ups
6x Kipping Pull Ups

Last Round, Max Reps
19x Push Ups
21x Sit Ups
11x Kipping Pull Ups

and... go!

1) Run 1 Mile
7:16

2) 5 Rounds every 120 secs, 6th Round Max Reps
6x Bench Press- 155#
6th rd
9x Bench Press- 155#

3) 5 Rounds every 60 secs, 6th Round Max Reps
5x Dips
6th Rd
7x Dips

4) 5 Rounds every 60 secs, 6th Round Max Reps
 4x Strict Pull Ups
6th Rd
5x Strict Pull Ups

5) Run 1 Mile
6:52

UBRR test

Trying the upper body round robin with a few friends...

1) Max reps Push Ups 1 minute
35

2) Max reps Strict Pull Ups
8

3)Max reps Sit Ups 1 minute
32

4) Max reps Bench Press 80% of bodyweight
15 reps at 155#

5) Max reps Dips
17

6) Max reps Kipping Pull Ups
17

7) 5 Mile Run
37:40

We're going to retest in a month... this was terrible, but a base line none the less.

Lunch break stairs

1) 2 Rounds
36 flights of stairs up and down w/ 40# ruck
33:52
legs were a little heavy and I'm a little fat...

rough start... new job and an old job. little motivation and not enough sleep.

1) 2 Rounds
36 flights of stairs up and down w/ 55# ruck
36:57

starting over...

1) 8 Rounds
3x Power Cleans
95,115,125,135,135,135,135,135

2) 8 Rounds
5x Hinge Lift
145,170,200,225,225,225,225,225