WEDNESDAY 120123

Rotations
Foam roller
Row 1,500m
Core WU 1x5

5RFT:
400m run
12 push press (95#)
(14:42)

2013 NYR UPDATE

WEDNESDAY 130123

SLEEP 8/155.5/2,737
MOBILIZE 1/14/365
ROW 1,500/13,000/365,000
READ 1/52
FLOSS 2/22/365

2013 NYR UPDATE

TUESDAY 130122

SLEEP 7.5/147.5/2,737
MOBILIZE 2/13/365
ROW 1,000/11,500/365,000
READ 1/52
FLOSS 1/20/365

TUESDAY 120122

Rotations
Foam roller
Row 1,000m (3:49)
Foam roller
Core WU 1x5

Front Squat 3-3-3 (166#)

For time:
50 kb swings (20-kg)
40 push ups
30 swings
20 push ups
10 swings
(6:27)

2013 NYR UPDATE

MONDAY 130121

SLEEP 7.5/140/2,737
MOBILIZE 0/12/365
ROW 0/10,500/365,000
READ 1/52
FLOSS 0/19/365

SUNDAY 120120

Row 1,500m (1:52)

Rotations
Double unders

60:120s x5

2013 NYR UPDATE

SUNDAY 130120

SLEEP 7.5/132.5/2,737
MOBILIZE 0/12/365
ROW 1,500/10,500/365,000
READ 1/52
FLOSS 0/19/365

2013 NYR UPDATE

SATURDAY 130119

SLEEP 6/125/2,737
MOBILIZE 1/12/365
ROW 500/9,000/365,000
READ 1/52
FLOSS 1/19/365

2013 NYR UPDATE

FRIDAY 130118

SLEEP 6/119/2,737
MOBILIZE 1/11/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/18/365

FRIDAY 120117

10-min kimchi squat

Row 1000m (3:52)

Rotations
Core WU 1x5
1x5 goblet squats (55-lb)
1x15 kb swings (55-lb)

PUSH 2x5 Press (115#) wu 75
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (225#) wu 135
SQUAT 2x5 Front Squat (155#) wu 95
CARRY 1x40m (20/24-kg)

2013 NYR UPDATE

THURSDAY 130117

SLEEP 7.5/113/2,737
MOBILIZE 1/10/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/17/365

2013 NYR UPDATE

WEDNESDAY 130116

SLEEP 6/105.5/2,737
MOBILIZE 0/9/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/16/365

ate egg mcmuffin for BREAKFAST. shitty day...

2013 NYR UPDATE

TUESDAY 130115

SLEEP 7.5/99.5/2,737
MOBILIZE 0/9/365
ROW 0/8,500/365,000
READ 1/52
FLOSS 1/15/365

2013 NYR UPDATE

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

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

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

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 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