2.28.10

3x8 dl 205#

25 squats
25 push ups
25 pull up
25 sit ups
50 squat
50 p.u.
25 pull up (rx is 50)
50 s.u.
75 squats
75 p.u.
25 pull up (rx is 75)
75 s.u.

Time 35:30

This workout killed me. Sit ups were by far the hardest and most time consuming. I didn't want to go all out on pull ups. My arms don't hurt, so thats good, but I did manage to rip my hands up...didn't think that would happen with the 2" bar.

2.23.2009

Back squat
3x8@ 225

5 rounds
5 deadlift @ 315
15 ring push ups
Time:9.39

2.23.2010

La-

Warm UP:

-5 pullups (use bands as needed)
-Overhead Squats 50# 2x10 low and slow
-Knees to Elbows 2x10 (hanging from pull up bar, bring your knees to elbows)
-Push ups 2x10
-5 pullups

Work Out:

1 Round
50 Double Unders
10 Box jumps
40 DU
20 Box J
30 DU
30 Box J
20 DU
40 Box J
10 DU
50 Box J

2.18.2010

Tabata rowing 8 itervals

Weighted pull-ups
5x3@ 2 poods

Weighted ring dips
3x5@ 1 pood

rest 30 min

35 ring dips

35 jumping squats

35 push ups

35 jumping squats

35 handstand push ups

35 jumping squats

Time: 13.29

2.17.2010

Bench press
3x max reps @225-9,7,6

shoulder press
3x max reps @134-6,6,5

2.16.2010

3 rounds
10 thrusters @135
15 bull slams
20 double unders
Time 14.42

2.15.2010

5x3 back squat
225,275,295,305,315

Diane
21-15-9
225 deadlift
Handstand push-up
12.05

2.11.2010

Squats

Warm UP
135# 2x10

225# 2x5
245# 2x5
275#2x3

*This was on a smith machine, so 275# is a bit deceiving.

Pullups 7x10

*Also worth noting that I did these in like 5 minutes. My arms (above and below elbow = forearm and bicep) are still hurting. Couldn't straighten my arms for like2 days. And my bicep was noticeably swolen.

2.11.2010

19 Tire Flips
19 Deadlifts, 225#
19 Pushpress, 95#
19 Barbell Situps, 45#/25#
19 Box Jumps, 20″ Box
19 Wall ball Shots, 20# Ball
19 Weighted Pushups, 45# Plate
19 Power Snatches, 65#/45#
Time:13.25

2.10.2010

DL
275x5 felt sick
Weighted dips
1x1@#90

2.9.2010

Bench press
5x1
300,300m,275,250,250

Wod
21-15-9
Pull ups
#95 overhead squats
Time:5.47

2.8.2010

Back lever work
Weighted pull ups 7x1
90,90,90,100,100,100,90

Front squat 3x15
135,135,135

WOD
Amrap 10min
5 pull ups
10 push ups
15 squats

10 rounds

2.5.2010

5 Rounds

9 dl 155#
9 burpees

4:04 (had another guy working out with me so i couldn't use 205)

2.4.2010

4 Rounds for time:

25 squats
25 pushups
25 box jumps
Sprint (only 30 yards one way, 60 yards overall)

9 minutes and some change

2.3.2010

5 rounds
80 squats
25 back extensions
not for time. just wanted to get it down during the 30min lunch break, mission accomplished

legs feel like jelly

2.2.2010

Shoulder Press 8x3
135,145,165

*after the 3rd set experience intense pain on right trap. Couldn't lift arms past shoulders.
Had to stop there, not going to be able to engage my shoulder/trap for a few days.

2.1.2010

Front squat 5x3
185,195,205,225

Handstand prac

5rnds:
15-53# kB Swings
15-Ring Dips
Time:9.56

Rice digs