MONDAY 101025
CFWU Extreme 1x10
Squat 5-5-5 (185)
45x5
95x5
135x5
185-185-185 (3:00)
Press 5-5-5 (95)
45x5
95-95-95 (2:00)
Power clean 5-5-5 (135)
45x5
95x5
135-135-135 (2:00)
Monday, October 25, 2010
Starting Strength
Saturday, October 16, 2010
Half marathon (21km) 2:12:36
SATURDAY 101016
21km - 2:12:36
1st 5k - 34:16
1st 10k - 1:04:41
1st 10.5k - 1:06:30
2nd 10.5k - 1:05:56
Last 10k - 1:04:12
Last 5k - 31:11
200-400-600 x2 (12:46)
WEDNESDAY 101013
200-400-600m runs
Rest half time of previous run
12:46
Left calf very tight. Stopped after two rounds.
Friday, October 8, 2010
40-min TT
FRIDAY 101008
CFWU 1x20 (10-5-3-2)
40-min loop (VFFs)
Collier-Gas station loop - MP Hill - Jade House hill - gate 7 - Samgacki - Gate 19 - Collier
37:34
Tuesday, October 5, 2010
Wendler W1 DL/Bn
WEDNESDAY 101006
CFWU 5x5 ++
Deadlift 5-5-5
135x5
185x5
245-260-275
Bench 5-5-5
135x8
175-185-195
METCON
50-30-20
45-lb Kb swing (US)
Sit ups
6:52
Sunday, October 3, 2010
Friday, October 1, 2010
How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)
From Tim Ferriss
http://feedproxy.google.com/~r/timferriss/~3/Bc1NGfuvF54/
- Get your own blog app at MotherApp.com
Sent from my iPod.
Thursday, September 30, 2010
Wendler 5-3-1 W4
THURSDAY 100930
CFWU 1x15 (9/6)
Deadlift 5-5-5
185-195-225
Bench 5-5-5
135-145-155
Suicides 4 rounds of 60/60
6-6-6-7
WEDNESDAY 100929
Press 5-5-5
80-85-95
Thursday, September 23, 2010
Wednesday, September 22, 2010
Friday, September 17, 2010
Wendler DL W3
FRIDAY 100917
CFWU 1x15(8/7)
Deadlift W3 5-3-1
245-265-295(2)
Skill: double unders (weak - 8s)
Thursday, September 16, 2010
200-400-600 (15:41)
THURSDAY 100916
CFWU 2x10 (a few strict pull ups)
2 rounds for time of:
200m run
400m run
600m run
Rest exactly the amount of time it took you to run the last sprint.
15:41
Wednesday, September 15, 2010
Wendler W3 Press
WEDNESDAY 100915
CFWU 3x5
Press W3 5-3-1
95x5
105-115-125(4)
Broken down Fran
7-7-7-5-5-5-3-3-3
8:12
Baseline x 2 (15:33)
TUESDAY 100914
CFWU 3x5 pull ups still weak
CFY Baseline 2 rounds for time:
15:33
7:19-8:14
Monday, September 13, 2010
Back squat W3
MONDAY 100913
CFWU 3x5
Back squat 5-3-1
135x10
170-190-205 (3)
Push up pyramid across sideline
1,2,3...7,8,9,10,9,8...3,2,1
8:46
Sunday, September 12, 2010
45-min run (VFFs)
SUNDAY 100912
Slow run up gas station hill. Left at back gate (locked), up to back of DHL, gate 10 past Korean War Museum and around to gate 19 and then commissary then home.
Ran 10-min, walked 1-min.
45:43
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