22SEP2010

5 Exercises, done for 5 minutes each:

Tire Flip (15x each minute)
Sledgehammer on a Tire (30x each minute)
Fastrope Drag
Kettlebell Halo @ 30# (30 seconds on, 15 seconds off)
Medicine Ball Throw (13 lbs)

Notes:
Fastrope Drag - attach a 45 lb plate to the rope.  Drag the rope all the way out, then pull the rope to your position until the weight reaches you.  Rinse and repeat.

21SEP2010

Sorry for the delay... had to deal with some family issues.

Focus: Chest

Burpee Pullups
  10
  8
  6
  4
  2
Bench Press
  7 @ 195#
  7 @ 185#
  8 @ 175#
  9 @ 165#
  10 @ 155#
Alternating Incline Dumbell Press
  2 @ 70#
  3 @ 70#
  5 @ 65#
  5 @ 65#
  5 @ 60#
  6 @ 60#
Unilateral Flat Dumbell Press
  3 @ 75#
  4 @ 75#
  5 @ 70#
  6 @ 70#
  7 @ 65#
  7 @ 65#
Ring Pushups x 40
Turkish Getup @ 45# (Barbell) x 24
Hand Stand Shoulder Touches x 20 (each)
Romanian Deadlift @ 135# x 40 (each)

14SEP2010

5 mi Run
Easy (~8:00 min/mi) out
Cruise (~6:00 min/mi) back

Time: 35:08
Average Heart Rate: 81%
Calories: 809

 --

Focus: Arms

Chinups / Dips
  10 / 15 @ BW
  6 / 8 @ 45#
  6 / 8 @ 45#
  6 / 8 @ 25#
  6 / 8 @ 25#
Dumbell Curl / Skullcrusher + Narrow Press
  6 @ 50# / 10 @ 80#
  6 @ 50# / 10 @ 85#
  6 @ 50# / 8 @ 95#
  6 @ 50# / 8 @ 95#
  6 @ 50# / 10 @ 85#
Hammer Curl / Diamond Pushup
  7 @ 45# / 12
  7 @ 45# / 12
  9 @ 40# / 12
  9 @ 40# / 12
  9 @ 40# / 12
Unilateral Preacher Curl / Overhead Skullcrusher
  5 @ 45# / 12 @ 85#
  8 @ 35# / 10 @ 95#
  4 @ 45# / 9 @ 95#
  7 @ 35# / 8 @ 95#
Reverse Cable Curl / Reverse Tricep Extension
  7 @ 25# / 8 @ 20#
  9 @ 20# / 8 @ 20#
  8 @ 20# / 14 @ 15#
  10 @ 15# / 14 @ 15#
Chinups / Dips
  8 / 15 @ BW
  8 / 12 @ BW
  6 / 12 @ BW

Enjoy.

13SEP2010

Focus: Shoulders
I consider my shoulders the weakest point on my body... they've been injured multiple times.  That said, if these weights seem on the light side, feel free to scale up the resistance.

Core Warmup
  6 @ 45#
  6 @ 75#
  6 @ 105#
  6 @ 105#
Circuit #1 (4x, no rest)
  500 m Row (aim for 1:45 or better)
  10 Turkish Getups @ 35#
Overhead Squat / Burpee-Pullups
  8 @ 105# / 8
  8 @ 105# / 8
  8 @ 105# / 8

  8 @ 105# / 8

Romanian Deadlift / Ring Inverted Row

  8 @ 135# / 8

  8 @ 135# / 8

  8 @ 135# / 8

Circuit #2 (4x, rest in between circuits, 25 m length)

  Farmer's Carry, 2 x 70# KB (down and back)

  Barbell Carry, 105# (switch hands at turnaround)

  Lunges @ 105# (walk return leg, keep barbell shouldered)

  Push Press 10 @ 105#

12SEP2010

Today's Focus: LSD (Long, Slow Distance)

I just went for a long, easy (relatively) bike ride.  I tried to avoid the huge hills and just keep my cadence up.  Heart rate only peaked 75% on hills (they're somewhat unavoidable in Seattle).  Don't worry, tomorrow we'll hit it hard.

11SEP2010

Today's Focus: Speed Training

Go for a run.  After a 5-10 minute easy period to warm up, do the following interval series 4 times:

30 seconds hard
60 seconds easy
40 seconds hard
60 seconds easy
30 seconds hard
60 seconds easy
3 minutes normal pace

I fit this in the middle of a 6 miler.  Finish time 39:10.

10SEP2010

Like an idiot, I forgot my notebook, so I'm recapping this workout from memory.

Today's Focus: Suffering

Core Warmup
  6 @ 45#
  6 @ 75#
  6 @ 105#
  6 @ 105#
Circuit #1 (done 4x, no rest)
  Overhead Squat 10 @ 105#
  Box Jump 10 @ 30"
  400m Sprint
Push Press / Sumo Pull
  8 @ 135#
  8 @ 135#
  6 @ 155#
  6 @ 155#
Turkish Getup
  20 @ 45#
Farmer's Walk
  4 Laps @ 140#
Overhead Walk
  4 Laps @ 53#
Overhead Lunges
  20 @ 45#
  20 @ 45# (Reverse)
Ankles-to-the-Bar x 20
Reaching Pullups x 15

 --

Notes:
Box Jumps in Circuit #1 should be done as quickly as possible... no resting on the box or after the jump... continuous effort.
Turkish Getup done with bar.
Farmer's Walk done with a 70# KB in each hand.
Overhead Walk done with a single KB held overhead in one hand.  A "lap" for this is actually two laps across the gym... one with the weight in the right hand and one in the left hand.
Overhead Lunges done with a bar this time.  Reverse means that you lunge to the rear, so when you push off you drive forward to your original position.
Reaching Pullups require a second bar 12 inches above the first pullup bar.  You move up to the higher bar from the lower one hand at a time and then walk back down with arms flexed.  Alternate which hand reaches first.