1/7/2009 Press

Press

95 x 12
135 x 7
145 x 5
155 x 3
135 x 6 x 3

1/6/2009 mashup

I missed my workout yesterday work was just too nuts. 2 hour commute and a 13 hour day does not leave much time. So today I did a mashup tomorrow I will pick up where I left off in the cycle.

10 min jumping rope.
.5 mile run
3X
(25 ghd situps
25. Back ext
10 hand stand pu
20 pullups)

1 mile run

1/4/2010 1800 paced swim... 40 laps at health track pool

Still feeling a little under the weather I was not necessarily up to some BTTW intervals so I did a paced swim. 1800 meters in 33 minutes.. The skills and drills were included in the 1800 meters. I just started and did not stop til I was done.

1/4/2010 Day 1:4 S&C "Cindy"

1/3/2010 was a Day 4:3 a day off.

"Cindy"=

AMRAP

5 pull-ups
10 pushup
15 squats

in 20 minutes... I completed 27 rounds, My PR is 29 rounds, but I was sick yesterday.

1 27.01
2 35.02
3 31.83
4 37.02
5 44.57
6 40.69
7 40.09
8 44.05
9 43.38
10 43.02
11 43.63
12 44.04
13 45.66
14 43.23
15 44.79
16 52.07
17 41.47
18 46.77
19 42.68
20 52.28
21 59.13
22 48.95
23 49.41
24 53.58
25 55.06
26 45.73
27 44.68
Average 44.43851852
Seconds 1199.84
Minutes 19.99733333

TOTALS:
Pullups 135
Pushups 270
Squats 405

1/2/2010 Workout plan Day 3:3

Plan for tomorrow Day 3 of 4 day cycle, cycle number 3.

-Jump Rope Barefoot 10 min., mixing in variables of DU's, Cross Overs, single foot, running.

-5 Bridges for 30 second holds, rest 30sec to 1 min between.

-Hollow Rock / Superman for 3 min, no rest. flip over when needed

"Betty"

5 Rounds
(
12 Push Press @ 135lbs
20 Box Jumps @ 24"
)

CFE: Cycling skill 30:20 x 8 rounds

1/1/2010 Happy New Year Day 2:3 Tempo run

Tempo run of 5 miles. RPE was about 12-15 look at my heart rate pattern a steady climb to whole time. 5 miles in 42:22, 8:28 pace. I was not really killing myself but with an average of 166 which is 87% of my max I should have been dying. But then again you can't keep a pace that is that high for 45 minutes.



Afterwards I did

6x

10 pull-ups
15 back ext.

12/31/2009 Day 1:3 S&C WOD and CFE intervals swimming skill

AM:

6 rounds for time:

275 deadlift x5
10 knees to elbows

PM:

500m swimming warm-up with Skills and drills TI drills

10x50m sprints 40 seconds right on the money