MONDAY 130114
SLEEP 7.5/92/2,737
MOBILIZE 1/9/365
ROW 1,000/8,500/365,000
READ 1/52
FLOSS 1/14/365
Wednesday, January 16, 2013
2013 NYR UPDATE
Monday, January 14, 2013
2013 NYR UPDATE
SUNDAY 130113
SLEEP 6/84.5/2,737
MOBILIZE 0/8/365
ROW 0/7,500/365,000
READ 1/52
FLOSS 1/13/365
Sunday, January 13, 2013
2013 NYR UPDATE
SATURDAY 130112
SLEEP 6+1.5/78.5/2,737
MOBILIZE 0/8/365
ROW 0/7,500/365,000
READ 1/52
FLOSS 1/12/365
Saturday, January 12, 2013
2013 NYR UPDATE
FRIDAY 130111
SLEEP 7.5/71/2,737
MOBILIZE 1/8/365
ROW 1,500/7,500/365,000
READ 1/52
FLOSS 1/11/365
2013 NYR UPDATE
THURSDAY 130110
SLEEP 7.5/65.5/2,737
MOBILIZE 1/7/365
ROW 0/6,000/365,000
READ 1/52
FLOSS 1/10/365
Thursday, January 10, 2013
THURSDAY 120110
Row 1000m (4:02)
foam roller
Rotations
Goblet squat stretch
500m row
25 push ups
400m row
20 push ups
300m row
15 push ups
200m row
10 push ups
100m row
5 push ups
(9:33)
2013 NYR UPDATE
WEDNESDAY 130109
SLEEP 6/58/2,737
MOBILIZE 0/6/365
ROW 0/6,000/365,000
READ 1/52
FLOSS 1/9/365
Wednesday, January 9, 2013
TUESDAY 120108
Row 1000m (3:52)
Rotations
Core WU 1x5
1x5 goblet squats (55-lb)
1x15 kb swings (55-lb)
PUSH 2x5 Press (110#)
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (215#)
SQUAT 2x5 Front Squat (145#)
CARRY none
MWOD #2 couch stretch 4x2-min
Monday, January 7, 2013
2013 NYR UPDATE
MONDAY 130107
SLEEP 7.5/44.5/2,737
MOBILIZE 0/5/365
ROW 0/5,000/365,000
READ 1/52
FLOSS 1/7/365
Sunday, January 6, 2013
2013 NYR UPDATE
SUNDAY 130106
SLEEP 6/37/2,737
MOBILIZE 0/5/365
ROW 0/5,000/365,000
READ 1/52
FLOSS 1/6/365
Saturday, January 5, 2013
2013 NYR UPDATE
SATURDAY 130105
SLEEP 4.5/31/2,737
MOBILIZE 2/5/365
ROW 1,000/5,000/365,000
READ 1/52
FLOSS 1/5/365
SATURDAY 120105
SATURDAY 120105
Row 1000m (3:51)
Foam roller
Rotations
Core WU 1x5
3x5 goblet squats 1/1.5/2 pood)
3x15 kb swings (1/1.5/2 pood)
PUSH 2x5 Press (105#)
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (205#)
SQUAT 2x5 Front Squat (135#)
CARRY 3x20m Farmers carry (x2)
(24kg/32kg)
WOD #1 10-min bottom squat
Sent from my iPhone
2013 NYR UPDATE
FRIDAY 130104
SLEEP 6/26.5/2,737
MOBILIZE 1/3/365
ROW 1,000/4,000/365,000
READ 1/52
FLOSS 1/4/365
Friday, January 4, 2013
HELEN
FRIDAY 130104
No warm up...
'Helen'
3 RFT:
400m run
21 kb swings (1-pood)
12 pull ups
(12:33)
1000m Row (3:50) (3)
foam roller
Thursday, January 3, 2013
2013 NYR UPDATE
THURSDAY 130103
SLEEP 7.5/20.5/2,737
MOBILIZE 0/2/365
ROW 1,000/3,000/365,000
READ 1/52
FLOSS 1/3/365
Easy Strength Day Eight
THURSDAY 130103
1000m row (3:40)
1x10 (40%)
Press
85
Batwings (hold :50)
25
Deadlift
135
Front squat
75
Farmers Carry
2x50m (24kg/32kg)
Back 'o.k.' need to roll out...
killer headache!!!
Wednesday, January 2, 2013
Easy Strength Day Seven
WEDNESDAY 130102
1000m row (3:48)
Rotations
Core Warm up 5-4-3-2-1
1-1-1-1-1-1
Press
115-120-125-130-135-140
Batwings (hold :10)
25-25-30-30-35-35
Deadlift
205-215-225-235-245-255
Front squat
135-145-155-165-175-185
Farmers Carry
2x20m 2x45m (90#/32kg)
Significant low back 'soreness'(?)
Looking fwd to easy day tomorrow
Two-handed farmers carries easier...
2013 NYR UPDATE
2013 NYR UPDATE
WEDNESDAY 130102
SLEEP 7/13/2,737
MOBILIZE 1/2/365
ROW 1,000/2,000/365,000
READ 1/52
FLOSS 1/2/365
Sent from my iPhone
Tuesday, January 1, 2013
Easy Strength Day Six
TUESDAY 120101
Rotations
Row 1000m (3:49)
Core WU 1x5
PUSH 2x5 Press (100#)
PULL 3x:20 Batwings (20#)
HINGE 2x5 Deadlift (195#)
SQUAT 2x5 Front Squat (125#)
CARRY 3x20m Farmers carry (90#)
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