24FEB2011

No run... roads/sidewalks are too icy and I'm still nursing that injury.  I did some light work on a treadmill but nothing to post.

Warmup:
  1000m Easy Row (3:40)
  Bench Press Warmup

7x: (27 min total)
  5 BP @ 155# + 4 Chains
  5 CTB Pullups
  500m Row (1:36, 1:39, 1:41, 1:41, 1:41, 1:43, 1:42)

50 LKBR + Pushup @ 70# (12-10-10-10-8)

23FEB2011

Workout #1:
3x Tabata Row (1140m, 1120m, 1122m)

Workout #2:

Core Warmup 3x (45#, 95#, 115#)

10 Parallette HSPU

15 GHD Situp

30-20-10 (for time - 7:20)

  DL @ 230#

  Push Press @ 115#

10 Parallette HSPU

15 GHD Situp

Practice:

Parallette HS

HS Walk

One-Hand HS

22FEB2011

Workout #1:
5 100m Gorilla
3 200m Gorilla
1 400m Gorilla
3 200m Gorilla
5 100m Gorilla

Notes:  A Gorilla = Sprint down, jog back.  Done continuously until the total number of reps is reached.  A 100m Gorilla means you sprint 100m, then jog 100m to start, so total distance is actually 200 m.

Workout #2:
Warmup:
  25 Muscleups (Assisted after failure)

5x:
  Max Reps Alt Incline DB Press @ 70# (9-8-7-6-6 ea)
  5 Clapping Pushups
  10 Dips

5x:
  3 Pullups @ 45#
  6 Pullups @ BW
  9 Inverted Row

30 LDBR @ 70# (14-16)

30 BP @ 135# + 4 Chains (13-9-6-2)

3x:
  10 Pushups
  5 CTB Pullups

21FEB2011

3 mi movement with a 35# KB.  I say movement... run as much as possible, walk if you need to.  Add hills, pullups, pushups, squats, lunges... whatever you want.  It's a ton of fun.

20FEB2011

Core Warmup 3x (45#, 95#, 115#)

10 Muscle Ups

5x:
  5 Clean and Jerk (135#, 145#, 155#, 165#, 175#)
  5 Burpee Pullups

3x:
  5 Thruster @ 135#
  10 Box Jump @ 24"
  500m Row (1:49, 1:43, 1:39)

8-6-4-2
  RDL @ 185#
  LDBR + Pushup @ 70#

10 Reaching Pullups (at the top of the pullup, launch yourself up to the higher bar, complete the pull, then drop down and repeat... requires a double bar)

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).