29 Aug 10

10 mile run: 1hr 13min

27 Aug 10

Light general strength day:

24kg kb floor press 4x8
16kg kb 2 hands anyhow 3x10
2x16kg kb front squant 2x12
JS tricep extension 3x10
12kg weighted v-up 3x15
abd wheel roll out 3x5

26 Aug 10

Throught the afternoon
3x10 Pullups


8 mile run: 1:05
Felt pretty good. I ran the same 6.7 mile course I did on July 29th. I ran it 1:30-2min faster than the first time. I was able to make my way through the 2mile uphill section alot easier. I was feeling pretty good, actually I was getting stronger near the end so I added 2 addition hill repeats to the end to make it a 8 mile run. Still had alot more in the tank but didn't want to over do it.

25 Aug 10

30min run w/kids
Ran mostly hills today. Pushed pretty hard, I got that sick feeling after running up my last hill section.

90min break

24kg Kb Snatch 3x30(15l/r)
24kg Kb Long Cycle x30(15l/r)

24 Aug 10

A.M.
Stretching and core work
Grip Training

Didn't get to do my morning workout. Kids sleep schedule has shifted and have been unable for the past couple weeks to get the consistancy I had. I was able to be pretty busy at work, walked alot, up and down stairs for a couple of hours. Not nearly the same but a least I was active.

23 Aug 10

45min walk/jog/run
Took the kids out again. Added more hill runs. Mainly walked to warm up, jog the flats, ran the hills.

22 Aug 10

DER HOF:
warm up:
Sandbag carry@ 55#- 500ft
Ring pullups x5
X2

Work out:
14# moving med ball toss w/partner (1person moves forward while the other moves backwards)
50ft x5
200 meters x2

55# Alternating sandbag toss w/partner
200m x1
100m x2

Sandbag medley w/partner
100m sprint w/sb
100m sprint w/out
Alternating sb toss w/partner 100m
100m sprint w/sb
100m sprint w/out

5 rounds:
Med ball squat toss x10
SB sprint x100m
3" battling rope x15

2x
Sandbag get up x10
Abd wheel rollout x5

20 Aug 10

45min brisk walk
Took the kids on a walk this morning through the neighborhood. Pretty good workout, pushing 50+lbs of kids and stroller up and down hills. Broke a pretty good sweat.

1hr Martial Arts
grip training

Seeing some good gains in my over all strength and conditioning. I'm able to stay in the "suck" zone for longer periods, plus it takes more to get there.

18 Aug 10

Made it the gym again and met up with my friend Andy from Der Hof, been some time since we've worked out together. Igot my cardio in then met up with him for a bunch of different core based exercises. It was alot of fun, we both pushed each other and worked hard as well.

25min Eliptical
25min treadmill intervalls:
3x 2min on/2min off
3x 2min on/3min off

Core and strengthening:
2x8 Akro Wheel rollouts
Dragon flags x2
Standing akro wheel rollout practice x3
Sit up w/14#med ball toss 2x20
2x
deck squat w/14#med ball slam x10
med ball plyo pushup x12

Deck squat (version 2) w12# med ball 2x10
Standing explosive straight arm russian twist w/12#med ball 2x12
2x
sit outs x12
umpas x12

Version 2 (for lack of better name)deck squat is: standard deck squat then into a burpee in one motion. We made the pushup portion of the burpee a seperate movement.

17 Aug 10

1hr Martial Arts

14 Aug 10

7.5mile run: 1hr
Legs still felt a bit sluggish but still happy with time. Still building my base and not worrying about pace that much.

12 Aug 10

Actually made it to the gym today, first time in months I was able to do so. Heading out to a concert tonight so wanted to get a big workout in so I can gorge myself later! As usual, I was pretty stupid in designing my workout, totaly wrecked by the end.

Rd1.
35min eliptical

rd1.5
Deadlift warm up 135#x10/205x5

Rd2
4x
225# deadlift x5
20# man makers x10

Rd3.
12/10/8
85# hang clean & press
pullups
ghd situp

Now it's time to get drunk!!!!

9 Aug 10

Warm up
BB OH Squat x12
Back Squat 135#x10
Dips 10,8,6

Squat:
185 x10/225 x5/235x1/245x1/255x1/265x1/135x15

Bench press 135 4x8
DB Curls 40# x10/45 x8

Still feeling worn out from yesterday. Wanted to hit the legs, then I just threw some stuff in that I haven't done in awhile but need to work ,i.e. bench press/db curls. Not a big fan of the bench press, mainly cause I suck at it, and it usually slows me down when I pratice my martial arts.

8 Aug 10

6mile run 46:24
Totally tanked the last mile to mile and a half, due mostly to lack of sleep and poor nutrition. Was on pace to finish around 45min but bottomed out.

4 Aug 10

5x
Deadlift @60% 1rm x10
20"box jumps x15
incline situps x15

Plyo exercises
Box jumps 26" x15 / 38"x15
jump series 20-32-32-20 x12

Was running really short on time, had to adjust my workout and get in what I could.

3 Aug 10

a.m.
stretching and grip work

afternoon
pushups 4x25

evening
6mile rune 46:48

2 Aug 10

1hr Martial Arts
4x
2x16kg kb front squat x10
Mountain Climber x30
Pull up x6