27 Feb 11

Had to work a double so got up early to train befoe work. Kept it light and easy, my body doesn't like working at 4:30 in the morning.

35min treadmill walk/jog/run
Pull up 2x5
Windsheild wipers 2x8
Knees to elbows 2x5
Hang Clean 115# 4x3

25 Feb 11

Some light general training

pushup 2x12
dive bomber pushup 2x5
assisted (feet elivated)hand stand push up 10/5/5 (increased elivation on last 2 sets)
1 arm pushup 2x3
24kg KB swing 2x40
CoC #1 gripper x5
CoC #2 forced rep x5 (almost able to close it naturally)
20min stretching

24 Feb 11

Back squat
BB x5
135x5
185x5
225x2
235x2
245x1
255 3x1

Jump squat x5
L-Sit pullup x5

23 Feb 11

Warm up:
2x
pullup x5
dip x5
lunge x10/step up w/45# bb x10

pullup +20# 2x4/ +25# x4
dip +20# 2x4/ +25 x4
step up 95# 2x10/ 115# x10
jump lunge x6
(last reps of dips and pullups done as a 8 count)

2x
kipping pullup x12
dip x5
jump lunge x10

various abd exercises:
abd wheel 4x1 incline full rollout
skin the cat x4
ghd situp x8

25min treadmill walk/jog/sprint intervals

20 Feb 10

DER HOF

RD1:
Tabata 20/10 5 man circut x5
-3 man Tug-O-War (2 on 1)
-J Jax
-52 obstical climb

RD2
Suicide burpee pullups x5 (suicide sprint into burpee pullup)
HSPU hold x10sec
Walking lunge x16
x3 Rounds

RD3
-5 Man series
#1- 24kg kb swing x10 w/band sprint x5
#2- 200m Run
#3 Rest (20-30sec)
#4- Skin the cat x6
#5 -Rest
x3 Rounds

Rd4
ABDS:
Crunch Press w/16kg KB x10
Standing Barbell twists +25# x12
Superman x20sec
Plank 30sec
x3 Rounds

17 Feb 11

Went down to the park since it was a nice day. Did a some parkour style training, nice to break up the training.

1 mile run
10x 50yrd sprint (30sec rest between)
2x 25yrd burpee broad jumps

Multiple sets each of
pullups
abds: K2E/windsheild wipers
ground kongs
gallops
precision jumps and runs
dips/wall dips
wall side shuffle
frog stands

16 Feb 11

Quick gerenal fitness today

Dive Bomber Pushups 2x10
Scaled Handstand pushup 1x10
Goblet Squat 24kg x20
JS Shoulder stretching
20min static stretching

14 Feb 11

Still feeling run down.

DER HOF
Just some general training

800m run warm up

Various sets of:
pullups
p-bar dips
sledgehammers
inverted p-bar walk
32" box jumps
Assisted Hand stand pushups

Demo'd various Parkour movements and rolls for Andy

11 Feb 11

Getting over a cold, energy and strength levels are pretty low.

30min walk/jog on treadmill

pullup bw x10/+20# x5/+25 x3 (last reps of sets done w/negatives)
dips bw x8/+20 x4/ +25 x2 (last rep were negatives)

Hang power clean 5x3
115 x3
135x2

Leg press 225# x25

8 Feb 11

Quick set.

Body weight squat x200
Did sets of 35 and 40. Got to about 160 and had to stop for 10min then finished

10min break
Wall sit x2min

7 Feb 11

Quick set .

Pushups x100
20/15/10/5/10/10/10/10/10
(really suck at pushups, probably hs something to do with that I hate doing them)

Light stretching

6 Feb 11

DER HOF

Warm up
3x
pullup x5
dip x5
sled push 100'
200m run

Rd1
3x
Skin the cat x5
Inverted P-bar walk
HSPU x3 (assisted)

Rd2
10x
Pullup (rx'd pullover, scaled down)
15m run
tire climb
KB Clean and Press (5 2x16kg/5 2x24kg)
Tire Climb
burpee

Rd 3
Wall sit
bw+BB x1min
bw+65# x1min
bw+95# 45sec x2
bw 3min

Pullup x10
dip x10

3 Feb 11

Going to be working on wall sits this month. Compitition on the internet for the month, longest wall sit. Haven't done these in a long time, should be fun.

Some general work today.
Morning:
Wall Sit
2min
20 min break
2min

Knuckle push ups x25
stretching

early afternoon
Horse Stance
10x 30sec on/30sec rest
-Was planning on 15 rounds but got interupted

2 Feb 11

Tried to keep it light today

Box squats 8 sets of 3 on the minutes
135
155
175
185 x5

Seated Box jump(used 45#bumper on a bench)
bench +3 plates x5
+4 plates x5
+5 plates (approx 36") 4x5

Pullups 13/9

25min treadmill intervals