2013 NYR UPDATE
SUNDAY 130127
SLEEP 7.5/184/2,737
MOBILIZE 1/17/365
ROW 0/16,000/365,000
READ 1/52
FLOSS 1/27/365
Wednesday, January 30, 2013
2013 NYR UPDATE
Saturday, January 26, 2013
2013 NYR UPDATE
SATURDAY 130126
SLEEP 6/176.5/2,737
MOBILIZE 1/16/365
ROW 1,500/16,000/365,000
READ 1/52
FLOSS 1/26/365
2013 NYR UPDATE
FRIDAY 130125
SLEEP 7.5/170.5/2,737
MOBILIZE 1/15/365
ROW 1,500/14,500/365,000
READ 1/52
FLOSS 2/25/365
Friday, January 25, 2013
THURSDAY 120124
Rotations
Foam roller
Row 6-min (1,340m)
Core WU 1x5
Batwings 3x:20 (20#)
DEADLIFT 1x5 (255#)
135x10
185x5
255x5
2013 NYR UPDATE
THURSDAY 130124
SLEEP 7.5/163/2,737
MOBILIZE 0/14/365
ROW 0/13,000/365,000
READ 1/52
FLOSS 1/23/365
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
Wednesday, January 23, 2013
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, January 22, 2013
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
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)
Friday, January 18, 2013
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...
Wednesday, January 16, 2013
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
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