Nov. 14th

Week 6 / Day 2

15mins @80%:
8 HR Push-ups
40m Farmer Carry- 80#'s/hand
12 Step-ups
Score: 8 Rds + 8 + 40m + 1 rep
+
5 sets:
40sec Airdyne very hard
*rest 2m30s-5mins
1. 30cals
2. 30cals
3. 28cals
4. 28cals
5. 31cals

Oct. 29th

Week 4 / Day 2

Row 1600m @easy pace
Completed
+
60sec HR Push-ups- 35 reps and 25 reps
rest 60sec
60sec Jump Switch Lunges- 39 reps and 33 reps
rest 60sec
60sec Row Cals- 26 reps and 24 reps
rest 90sec
x2
+
35sec Airdyne very hard
*rest 2m30-4m30s
x5
28/29/28/28/30

Nov. 21st

Phase 1 / Cycle 3 / Day 5

A. Back Squat @40x1, 5 reps @75% RM (345) x 6 sets, rest 3mins
@259#'s Completed
B. Split Jerk, build to a max
Got up to 265#'s
C1. Medium Grip Fat Bar Bench Press @20x1, 1 rep x 10 sets, rest 30sec- goal, tough across the board , not max
@245#'s Completed
C2. Pendlay Rows @22x0, 1 rep x 10 sets, rest 30sec
@225#'s Completed
D. 10 Hand Release Push-ups per min x 10 mins- only chest touches the floor, not thighs or belly
Completed

Notes:

- woke up at 615 on my days off to get this done, brings me back to the good old college days. Wasn't that tired, I was motivated to get this done before my meetings today.
- BS, felt good, still its a little tough
- Split jerk, felt alright
- BP, felt really good for 245#
- Pendlay, felt good
- Push-ups, these were fatiguing. Lots of lactic in the last 3 sets.

Oct. 10th

A. CGBP @20x1, 1 Tough Rep per min for 10mins
@225#'s Completed
B1. Fat Bar Press @20x0, 2 Tough Reps x 10 sets, rest 10sec
10 x 135#'s
B2. Ring MU's, 3 UB reps x 10 sets, rest 2mins
Completed
+
10-->1 UB Ladder for time of:
T2B
Hand Release Push-ups
Time: 5m18s

Notes:

- Feels great to be back!!

Sept. 28th

A. Hang Power Snatch, build to a tough single
Got up to 195#'s
B. Sn. Grip DL @31x1, 2-3 reps x 4 sets, rest 3mins
275, 285, 295, 305
+
3 sets- create different order per set
Set 1:
Row 500m
15 Thrusters- 95#'s
55 DU's
20 WB's 20# to 10'
20 Hand Release Push-ups
Time: 5m35s

Set 2:
15 Thrusters- 95#'s
20 WB's 20# to 10'
20 Hand Release Push-ups
55 DU's
Row 500m
Time: 7m18s

Set 3:
55 DU's
20 WB's 20# to 10'
Row 500m
20 Hand Release Push-ups
15 Thrusters- 95#'s
Time: 7m06s

Notes:

- It's been a while since my last workout. Took a needed break after the FireFit Nationals. The last three weeks I've been renovating the Garage Gym, I finally have a heater in the gym, so no more minus degree workouts and bringing my KB's and Bar inside to warm up.
- This was a really tough workout, I got it off of the OPT Big Dawg Blog. It's a "Being" workouts, I stopped at 3 sets, 5 would've been too much for right now.

Feb. 17th

1 mile on Airdyne @85% effort - Time: 2m17s   avg mph= 24.6
+
3min rest
+
5 Rds for time of: 85% effort
10 DL- 135#'s
10 Hand Release Push-ups- Time: 3m14s
+
3min rest
+
1km Row @85% effort- Time: 3m31.7s  avg 500m= 1m45.9
+
3min rest
+
For time: 85% effort
DU's 50, 40, 30, 20, 10
Bar Facing Burpees 8, 8, 8, 8, 8- Time: 5m44s
+
3min rest
+
1 mile on Airdyne @85% effort- Time: 2m17s   avg mph= 24.6

Feb. 5th

Part 1:

1 mile on the Airdyne- 85% Effort, time: 2m22s, avg 25mph
+
Rest 3mins
+
21,15,9 reps for time of: 85% Effort
WB's- 20#'s
KBS- 24kgs
Time: 3m42s
+
Rest 3mins
+
1km on the Rower- 85% Effort, time: 3m32s, avg 500m= 1m46.4
+
Rest 3mins
+
21,15,9 reps for time of: 85% Effort
BJ- 24", step down after each rep
Hand Release Push-ups
Time: 3m08s
+
Rest 3mins
+
1 mile on the Airdyne- 85% Effort, time: 2m19s, avg 25mph


Rest 6+hrs


Part 2:

Swim- 25m every min for 30mins, Completed Laps were around 20-21sec