19FEB2011

Kerry Park Circuits:

Every 3 min, run the stairwell.  In between, execute:
50 One-Arm Pushups
50 Burpees
50 Box Jumps
50 Lunge Jumps
50 Air Squats

Extra Credit:
50 KB Snatch
50 One-Arm KB Swing

my friend Tara finished in 19:02... for a tiny little girl, she's a beast.

16FEB2011

Workout #1:
Death by Pushups (12)
Death by Pullups (10)
Death by 20m (9)

Workout #2:
Core Warmup x3 (45#, 75#, 105#)

20 GHD Situps
30 HSPU
20 GHD Situps
40 RDL @ 155#
20 GHD Situps
30 SDHP @ 135#
20 GHD Situps

5x:
  Max Reps Push Press + 10 sec hold @ 185# (3-3-2-2.5-2)
  30 sec KB Rack @ 2x53#

8x:
  25m Walking Lunge @ 45# Sloshpipe

Notes:
  Death by... workouts consist of executing the exercise on a minute interval, and increasing the quantity with each additional.  One rep = 2 pushups, 1 pullup, 20m shuttle run (10 m interval).  Example... at start, execute 2 pushups.  At 1:00, execute 4 pushups, 2:00 - 6 pushups... etc., until you are unable to complete the required number of reps in the minute given.  Drooping or flexing the back, taking a knee, etc. all stop your performance.  You can only rest once you've completed the required number of reps and before the next round starts.  Score is the number of completed rounds (12 rounds of pushups = 24 complete, 10 rounds of pullups = 10 complete, 9 rounds of sprint = 180m of running at 10 m shuttle).

15FEB2011

Sorry, no morning workout today.  Go for a run or a swim or something if you want.

Core Warmup 3x (45#, 75#, 105#)

30 Clean and Jerk @ 135# (for time - a.k.a. Grace) - 2:08

10-9-8-7-6-5-4-3-2-1
  Thruster @ 95#
  Box Jump @ 36"

4 TGU @ Max Effort (2 ea, 95#)

14FEB2011

Workout #1:
4 x Tabata Mile

Workout #2:
15 Parallette HSPU
30 CTB Pullups

7x:
  Max Reps Bench Press @ 155# (14 - 14 - 14 - 13 - 13 - 12 - 12)
  500m C2 Row (1:48, 1:42, 1:41, 1:45, 1:43, 1:45, 1:41)

EC:
  14 LKBR + Pushup @ 53#
  8 LKBR + Pushup @ 70#

11FEB2011

Workout 1:
5 Mile Run, moderate pace (throw in some hills)

5x (straight through):
  10 Pullups
  15 Pushups

10FEB2011

Workout 1:
3x:
  50 Burpees
  400 m Run

3x:
  5 Tire Flips (it should be a big tire)
  10 Strict CTB Pullups

Workout 2:
Core Warmup x3 (45#, 75#, 105#)

25 Parallette HSPU
200 m Waiter Walk @ 53# KB (100 m ea)
3x:
  5 Hang Clean @ 155#
  3 Push Press + 10 sec hold @ 155#
200 m Waiter Walk @ 53# KB (100 m ea)
3x:
  10 KB RDL @ 53# (5 ea)
  10 KB Windmill @ 35# (5 ea)
  10 GHD Situps
200 m Waiter Walk @ 53# KB (100 m ea)
25 Ankles to Bar

09FEB2011

Workout 1:
  5-6 mile run, moderate pace

Workout 2:
  400m Burpee Broad Jump (25:40)

Extra Credit:
5x:
  10 DB Curl @ 50# (5 ea)
  10 Overhead Skullcrusher @ 85#
  5 Strict Neutral-Grip Chinup
  10 Dips