Back Squat 5-5-5 (205) Press (115)

MONDAY 100329

CFWU 1x10 (6/4)

Back Squat 5-5-5
10x45
10x135
6x185
205-205-205

Press 5-5-5
10x45
5x95
115-115-115(4)

Strict Pull ups
3-3-2.5

APFT Prep

SATURDAY 100327

CFWU 1-2-3-4-5-6-7-8-9

400-25-25

6 rds for time of:
400m run
25 push ups
25 sit ups

24:28

THURSDAY 100325

Run Burpee Run

4 rounds for time of:
400m run
25 burpees

10:00

Double Unders (16)

WEDNESDAY 100324

CFWU 1x10 (headache)

10-min of Double Unders
16 in a row
16-9-8-8-8-7-6...

100 Perfect Push Ups

TUESDAY 100323


100 Perfect Push Ups

10:00 (75) 30-15-15-15

DL - Push up

SUNDAY 100314

50 DU - 2:09

CFWU 3x10 (10/10/8)

AMRAP in 10 minutes:
10 135-lb deadlift
10 push ups

8+10 DL

Sleep:
Calories:

THRUSTERS 3-3-3-3-3 (145)

THURSDAY 100311

Double unders
25 in 1:00
6 in a row

CFWU 3x12 (7/12/7)

Thrusters 3-3-3-3

95x10
115-125-135-145

Sleep: 7.0
Calories:

Rest Day

WEDNESDAY 100310

Rest Day

Sleep: 6.0
Calories:

Helen (12:37)

TUESDAY 100309

CFWU 2x12 (5-5-5)

Helen (12:37)
3 rounds for time of:
400m run (treadmill)
21 dB swings (35-lb)
12 pull ups

Sleep: 7.5
Calories:

Rest Day

MONDAY 100308

Sleep: 7.5
Calories: 1,159
Fat:
CHO:
Protein:

Max Effort Legs

SATURDAY 100306

CFWU 3x12 (7/6/4)

Max Effort Back Squat 3-3-3-2-2-1

135x8
185x4

205-215-225-235-x-245(1)

Smoked. Screwed up and lost focus on second set second rep. Bent
forward too much and had to muscle the bar back to standing...

Sleep: 9
Calories:
Fat:
CHO:
Protein:

Rest Day

SUNDAY 100307

Calories: 1,159
Fat: 70.8g (53%)
CHO: 35.1g (12%)
Pro: 100.7 (35%)

Rest Day

FRIDAY 100305

Traveled to CP 65 today. Easy day. Cheat day...

Sleep: 6+1
Calories: 3,149
Fat: 153.3g (43%)
CHO: 252.1g (31%)
Pro: 106.4g (26%)

Fran (6:38*)

THURSDAY 100304

CFWU 3x12 (5/5/5)

Fran
3 rep rounds of 21-15-9:
Thrusters (65lbs)
Pull ups

Pull ups were weaker than expected. First 7 unbroken, then nothing but sets of two. Thrusters were unbroken 21, 10 of 15 before a rest and 6-3 last round. Never put it down, just stopped in the rack for a breather. Pull ups smoked me like some bad hill sprints. Chest was burning after that...

Sleep: 4.5 hrs (couldn't get back to sleep after 1:45am diaper)
Calories: 3,166
FAT: 161.1g (44%)
CHO: 147.2g (18%)
PRO: 288.5g (38%)

WEDNESDAY 100303

Rest Day

Took it easy today to fully recover from the 10k. Feeling pretty good tonight. Might have been all the sleep. Hope I can average about 9 hours at Key Resolve...

Sleep: 7.5 hrs
Calories: 2,711
FAT: 143.6g (47%)
CHO: 63.8g (9%)
PRO: 287g (44%)

Tabata Push Ups (6/51)

TUESDAY 100302

CFWU 1x12

Tabata Push Ups (6/51)
14-10-8-7-6-6

CFWU 2x12 (12/7-5)

Gym Sprints

5 rounds of:
60m run (one down and back on gym floor)
120m run
180m run

Rest period is the time is took to complete the previous sprint. 0:20 sec sprint = 0:20 sec rest. Each length of the gym floor was 20-sec, one complete round was 4-min. Total time: 19:00.

Sleep: 6.0 hrs
Calories: 2,018
FAT: 90.5g (40%)
CHO: 97.6g (19%)
PRO: 204g (41%)

Active Recovery

MONDAY 100301

CFWU 3x10 (8/7/6)

Mag 7

Recovering from 10k yesterday. Sore in POSE running muscles. Need to break out the VFFs to get stronger...!!!

Sleep: 6.0 hrs
Calories: 2,080
FAT: 135g (58%)
CHO: 63g (11%)
PRO: 160g (31%)

10k Run (54:08)

SUNDAY 100228

Goyang Marathon 10k

27:12 5k
54:08 10k

Splits to follow...

CF Yongsan Baseline (6:18)

SATURDAY 100227

800m run
40 squats
30 sit ups
20 push ups
10 pull ups

3:22 run
6:18 total

Deadlift (315)

FRIDAY 100226

CFWU 3x10 (5/3/2)

Deadlift 1-1-1-1-1

135x10
225x5
315-315 (out of gas)

Slept from 2000-0400/0600 after only getting 3 hours the night
before. Previous buffet lunch of meatloaf, fried chicken and ribs did
not sit well. Can't wait to try NewGreens...

Back squat (185) Bench (185)

THURSDAY 100225

CFWU 3x10

Squat 5-5-5

10x135
185-185-185

Bench 5-5-5

10x135
185-185-185