30 July 10

a.m.
24kg kb snatch x50(25r/l) x40 (20r/l)
24kg kb swing x35

early p.m.
Back Squat 135x10/185x5/205x5/225x3/235x3/245x3
Was running short on time so I missed a couple of sets.

29 July 10

Morning warm up of Static/JS stretching and grip work.

6.7mile run: 56:29
Wasn't concerned with pace today, just wanted to get the milage in. The last two miles was uphill anyways and slowed me way down.

28 July 10

1hr Martial Arts

3x
25yrd sprint x4
16kg kb swing x20
rest 30sec.

27 July 10

Had to go into work early for training. Snuck into the weight room during some of the breaks throughout the day.

Barbell complex @ 135# x7
5 reps each of deadlift/hang clean/push jerk/back squat

26 July 10

Late Morning:
Couple quick conditioning sets
4x
16kg kb snatch x30(15l/r)
Pull up x10

6x
Double Unders x15
16kg kb swing x15

Evening
1hr Martial Arts

Fooled around with some abd work in the afternoon. 2x6 Abd wheel/2x3 Dragon flags/side crunch x60 (30l/r)

24 Jul 10

5k race today. Completed in 22:38
Not to bad today. Weather was HOT!! The course had more hills than I would like, not a big fan of running hills. The suck factor was at a pretty high level but it's all for the greater good.

22 July 10

AM Static and JS stretching and grip training

4.5mile Run: 33:39

5k race on Saturday, going to take Friday off.

21 July 10

Trouble getting motivated and finding some energy today.
Early morning stretching and core strengthening
abd wheel 3x5/tgu 16kgx10/lying side kick x30/standing abd wheel 2x2/plank front 90sec/side plank 1min
2hr break

35min light martial arts

5 Rounds
7 Thrusters @70#
7 Burpees
7 Pull ups
Time:7:39
Suck factor was at an all time high with this workout. Haven't done that sort of conditioning in some time, it started to get pretty dark during the third round. This routine is what we give people who come to Der Hof for the first time.

18 July 10

4mile run: 29:51
Legs were pretty fried going into the run. Between the sprints the other day and then we took the kids to a amusement park yesterday, so spent alot of time walking there.

16 July 10

16kg kb Snatch x100 (50r/l)
24kg 1arm jerk x40 (20r/l)
24kg snatch x50 (25r/l)
16kg 2arm jerk 5 rounds
x12
rest 30 sec

15 July 10

Early morning stretching and core strengtening.
2x
abd wheel x10/JS wood chopper x30/cross body mt. climber x20
standing abd wheel practice 3x2

Mid morning
40min Martial arts
Took it easy, wasn't trying to blow through anything

Evening
3mile run: 21:17

4x
100m sprint -rest 2-3min
50m sprint - rest 90sec
25m sprint - no rest
Pretty worn out after the run. The temp was 90 degrees even at 8pm. Planned on running a little further but was starting to get some stomach cramps.

14 July 10

1hr Martial Arts

13 July 10

Stretching and Core warm up
25reps each, no rest between
crunch/pfifer scissors/lying side kick/seated russian twist
2x 30sec each plank/side plank (r/l)

1hr 20min Martial Arts

12 July 10

Hard time getting motivated today.
30min light Martail Arts

11 July 10

schedule was a little off yesterday, didn't think I was going to be able to get to my MA training. Played with the kids and did some BW and core training at the same time.

Assis. pistols 3x5
diamond push ups x20/x15
pull ups c.g. x8/w.g. x5/ overloaded n.g.x8
alligator walk 3x30ft

abd wheel x10
K2E 2x6
lying side kick x20
seated russian twist x40

hour break
40min Martial Arts

9 July 10

Active recovery day:

Was feeling burnt out and tired in the morning from yesterdays workout. Didn't train until 8pm and it was still 90 degress. Just did some random stuff through out the afternoon plus worked in the yard for an hour.

2x16kg kb jerks x15/x25
abd wheel x5/v-up x15/bird dog 2x3 (5 sec hold to 5sec lateral hold)/lying side kick x20
pull up 2x6/chin up x6 (8sec hold at top + 8 sec negative)
grip training

8 July 10

3.5 mile run: 25:20

5x
100 meter hill sprint
rest 2min

7-7-10

Early morning warmup and stretching:(turned into a unplanned workout)
2x umpa x20/deck squat x20/j-jax x20/in place run x20sec
2x j-jills x20/snow boarders x20
2x plyo push up x10/16kg kb swing x20

1hr break

45min Martial Arts

Gotta 5k race on the 24th. Don't get much actual road time so off setting with drills and workouts that will simulate race HR and duration.

7-6-10

various early morning stretching/mobility/core exercises
abd wheelx5/bird dog to side pressx5/lying side kickx20/sit outsx20/skatersx20

1hr 15min Martial Arts.

4 July 10

1 arm 16Kg Jerk x20(10l/r) x40 (2l/r)
-24kg x30(15l/r)

35min active break to cut grass

1 arm 16kg lc c&j x140 (70l/r)

quick round of js upper body strengthening/abd wheel roll outx10/burpee x15

3 July 10

4.5 mile run Time: 33:55

Decent time for the first actual road work in some time. Gonna be adding more running to get ready for the Pittsburgh Great Race in Sept. Going to using a different workout plan. Gonna put more sprint work in. Time is limited as it is and I did a short program like this already and seen good results in a short time. I'm planning on doing alot better this than I did last year

2 July 10

1hr Martial Arts

1 July 10

Not much time today.

5x
pull up x5
push up x10
sit up x15
bw squat x20
double unders x25