THURSDAY 131205

Back Squat + Box Jump (30")
3+5 135/155/165/185

TUESDAY 131203

EMOM 8-min
Even 3 Power Clean (95#)
Odd 6 burpees


800m run (4:00)
20 SDHP (75#)
400m run (2:34)
20 Push Jerks (75#)
800m run (4:32)

(16:30)

SATURDAY 131130

Cindy (9+14)

FRIDAY 131129

Push Jerk
3-2-2-2-2-2
(95-115-145-165-165-165)

Cindy
9 rds + 9 push ups
Ran out of push ups...
:-/

GWOD + DL / Bar Burpee / DU

WEDNESDAY 131127

Snatch + HSPU / Clean

TUESDAY 131126

Back Squat - WOD

MONDAY 131125

Pass throughs - burpee broad jumps - walking lunges

Back Squat
45x10
60% x 4 - 125
70% x 4 - 135
70% x 4 - 135
80% x 3 - 155
80% x 3 - 155

4RFT:
7 power snatch (75#)
14 box jumps (20")
21 wall balls (14#)
(15:10)

WEDNESDAY 131113

Back at it. Feeling slow, fat and tired...

15-min rotations warm up
Foam roller

15-min 'workout'

5-7 rounds - adequate rest
5 push ups
10 squats
15 kb swings (24kg)

Still winded on final lone set...

Easy Strength Day Two

SUNDAY 131103

Rotations
foam roller
goblet squats 1x5/16kg
swings 1x10/16kg
TGU 1x12kg
sore...

DAY TWO 2x5 (10/5/5)

Press 45/65/65
Batwings 5x:20/25#
Deadlift 75/95/95
Front squat 45/75/75
Carries 5x40

Diet still shitty (Halloween candy, etc.)

Easy Strength Day One

SATURDAY 131102

Rotations
foam roller
Row 1k (3:41)
ESWU
goblet squats 3x5/16kg
swings 3x10/16kg
TGU 3x12kg l/r

DAY ONE 2x5 (10/5/5)

Press 45/65/65
Batwings 5x:20/25#
Deadlift 65/95/95
Front squat 45/75/75
Carries 4x40

MONDAY 131007

INTERVENTION

Mag 7

10-9-8-7...
push ups
ring rows
kb swings 24kg
air squats
farmers carry

MONDAY 130916

MONDAY 130916

Intervention


SUNDAY 130915

Recovery day...


SATURDAY 130914

Rest Day. Sione's party...


FRIDAY 130913

4-mile run barefoot

Workouts

THURSDAY 130912

Half Cindy 7+5PU

WEDNESDAY 130911

Hill sprints x12

TUESDAY 130910

Family walk

MONDAY 130909

Intervention warm up
Hot Yoga

SUNDAY 130908

1200m run x4 (big loop) 2:00 rest

SATURDAY 130907

WLC Baseline (10-min cap)
800m run
50 sit ups
75 squats
100 push ups
burpees
(168 reps)

FRIDAY 130906

4-mile run (35:30)

THURSDAY 130905

Rest day

WEDNESDAY 130904

400m sprints x7 (1:35-1:00)

TUESDAY 130903

Intervention

MONDAY 130902

Hill sprints x12 (2:00 rest)

SUNDAY 130901

Intervention

Hills Sprints x12

WEDNESDAY 130828

Hill sprints

12x:55
1:35 rest/decent

TUESDAY 130827

PRT

circuits 12x1:00 12x:30

squats, bicycle, 1-legged push ups, half jacks, v-ups, mtn climbers, leg tuck n twist, rower, crunches, burpees, crunches

Hot Yoga

MONDAY 130826

Rajas Hot Yoga

Intervention

MONDAY 130826

10 rounds:
farmers carry (40#)
10-9-8-7-6-5-4-3-2-1
wall ball (14#)
kb swing (20kg)
ring row
push up

MONDAY 130812

mobility
intervention warm up
8xhill sprints (1:00-2:30)

RADIANT YOGA
one-legged weak (L)

HOT YOGA

MONDAY 130805

Good for the soul. Still got it 12-yrs later...

Intervention

MONDAY 130805

farmers walk
5 push ups
10 wall balls
5 PU
10 swings
5 PU
10 ring rows
5 PU

3 rounds (~3:30-1:00)