30 Jan 11

Still busy with the family and the house.

DER HOF
10min warm up

Rd1
2x16kg KB C&P x8 (8/6/6/5/5)
Pullup x5
P-Bar walk
push ups x10(rx'd as 20)
j-jax x25
tuck jumps x10

Rd2
2x32kg KB farmers walk x500'
200m run
24kg kb swing x50
200m run

Rd3: Team compitition
Had fun with this, 2 quick routines for a little braggin rites. Teams were andy and me and Kenny and Bill.

1.
55#sand bag run x 120'
80# sand bag run x120'
bear crawl x120'
1 person of each team completes the seriers before the next starts.
(Andy and me 1:49 - Kenny and Bill 1:34)

2. Sandbag carry complex:
55# sand bag run 120', then from ground throw bag over 50" obsticle/climb obstical, throw bag back over, then climb back over. Once feet hit ground partner repeats the series. Each person goes twice, once second is over obstical, the first person performs 5 burpees and then tags partner and he does 5 burpees.
(Andy and me 1:52 - Kenny and Bill 2:10)

27 Jan 11

Pretty simple and light
3x
pushups 20/15/20 (knuckle/standard/staggered)
Sqauts x25/coil snake lunges 2x20

25min stretching

26 Jan 11

shoveled snow for about 40min then chased the dog around through it for 10min. Pretty spent afterwords, basically was doing full sprints and alot of lateral movment while playing with the hound

25 Jan 11

20min treadmill- walk/jog/15% incline jog/run

1x
pullup x8
dip x8
walking lunge 20ft

3x
Max rep bw+25 pullup/5/4/4
Max rep bw+25 dip 4/4/4
OH 45# walking lunge 30ft

2x
hindu pushup x10
wall sqaut +25# plate held straight out x30 sec

20 Jan 11

Still haven't been doing much still. Just been doing some stretching, several sets of knuckle pushups, some light martial arts.
Made it to the gym today, just did some general work to keep the blood flowing and burn some calories.

-2x
bw pullup x5
bw dip x5
lunges x20(10l/r)
-3x
pullup bw+20# 1x5/bw+25# 2x5
dips bw+20 1x5/bw+25 2x4
OH 45# plate walking lunge 30ft
-1x
Pullup bw+35 x2
dips bw+35 x2
coil snake lunge bw+35 x16(8r/l)

2x
db forearm and grip strengthening series(flex/extend/rotations/finger hold)
knuckle pushups x15

Finished with a little bit of jump rope and some foam roller and stretching.

15 Jan 10

Front squat
95 x5
115 x5
135 x5
155 x3
175 x1
195 x1
Back squat 135 x5

Clean and Jerk 95 x10

Pullups
bw -strict x10
bw +25# 4/4/3
bw- plyo x15

3x
30sec on/30sec off
burpee
step outs
mountain climber
(each round was performed as a series)

14 Jan11

Been busy with the house so haven't been doing much. Snuck into work a little early to something quick

3x
40# DB curls x10
bw dips x10
cable wood choppers x20

11 Jan 11

Feeling pretty tired from yesterdays workout and also been spending alot time working around the house remodeling the basement.

DER HOF
outside temp was 25 degrees w/3" snow.
No real plan today just get out and do something

1min run(in boots through snow)

Medley:
16kg kb swing x20
25yrd 55# sand bag run
then place sandbag from ground to 50" platform x6 (lateral lift 3l/r)
25yrd sand bag run
-Repeat series with 80# sandbag

Various body weight drills:
free style p-bar walk
alligator walks
agility drills

4x
-2x 16kg kg swing x15
80# SB run
-2x 16kg c&p x12
80#sandbag run

1mile run
legs were pretty wrecked after the first run and were shot by the end of the second run

10 Jan 11

30min eliptical
-13min steady
-upper body heavy resitence intervals:
5x 10 sec on/1min off
4x 10sec on/40sec off
5x 10sec on/30sec on

1x5 pullup & dips

2x3
bw+25# 5 count
pullups
dips
back extension x10

2x 55# DB swing x15

toes to bar x3 w/negative
knees to elbows x3 w/negative

3x
40sec plank/side plank l&r/flutter kick

8 Jan 10

Not much today.

Shoveled the snow out of the driveway for about 20min, then chased the dog around through the snow for about another 10min.

afterwork: 25min stretching and joint mobility.

6 Jan 11

30min eliptical:
15min steady-
12min heavy resistance intervals
3min sprint

2x: 30sec
plank/side plank l-r/flutter kick
stance work:
Front 2x l/r (no rest between), then 30sec rest
horse stance 30 sec

2x
5 count pullup bw+25# 3/3
5 count dip bw+25# 3/3

3 Jan 11

Made it to the gym for some general fittness

30min elitical:
-15min steady pace
-5x high resistance intervals
-2x 2min on/2min active rest
-3x 1min on/1min active rest

2x max reps
5 counts pull up 6/5
5 count dips 5/4
-30 sec swiss ball plank (feet on)