09/30/08 Workout

Tire Sled routine 5 rds.
Distance 140 feet.
17" Truck tire wt 37 pounds

Run up
Return backwards
Bear crawl up
Push tire back
Tire toss up
Tire throw back

09/26/08 Workou

Taking an easier day.

100 Hanging kips

Square pullups. Up Right to left and down then back = 1 round. 10 rounds.
dbl kb- 2- 26# kbs
7 sets of 10: snatch then OH Squat.

4 sets of 20: swings

09/24/08 Workout

100 hanging kips
36# kb
7 sets of 10 R / L swings
7 sets of 10 R / L snatches
7 sets of 10 R / L clean with thruster

Time 46:21

09/22/08 Workout

100 hanging kips

55 burpees @ 4:11

09/21/08 Workout

100 hanging kips

36# kb
7 sets of 10 R /L snatches. = 140 reps
7 sets of 10 R / L clean with thruster. (clean, squat, ohp) = 420 reps

Total Reps = 560 reps @ 55 minutes. Not racing against clock.

09/19908 Workout

Warmup: 100 Hanging kips

7 sets of 10 R / L Clean and ohp.

Cut workout short. Had to install a couple of sconces for my dear wife.

09/17/08 Workout

Warm up: 100 hanging kips

Snatches: 7 x 10 R/L = 144 reps 36# kb.

Pullups: 23--personal record. Hoooraaaaa!
15
10
7
5
Total: 60

Suitcase squats: 2- 36# kb. 4 x 25 = 100 reps
note: light headed after each 25.

09/15/08 Workout

Didn't feel like working out today.

36#kb
Snatch-5 x 6 R /L
C+P- 5 X 6 r/l\
Cleans- 5 x 6 r/l

55 burpees @ 4:28

09/14/08 Workout

Mentoring workout at the YMCA

Came home and did 3 rounds:
5 pullups
5 R/L -swings/hipulls/snatch/windmills/clean and thruster.

For some reason this is smoking my arms and grip. Time to include this more often.

Workout 09/12/08

Warmup: 100 Hanging kips

21-15-9
Thrusters, 2- 36# kbs
Pullups

Time: 9:23

Workout 09/10/08

100- hanging kips
5- rounds:
5-pullups
5-12" plyo pushups
5-leaping pushups
5-full ext. pushups
5- roll outs
Time : 13:00

Deadlifts 155# - 6
Deadlifts- 175# -6

New: Feet in tire rim: bench press 2-36# kb into situp getup 5 x 10

Workout 09/08/08

Burpees 14 to 1 10:00
Stair climber--5:00

09/07/08 Workout

Don't know how to put this:
Situp to squat to pushup to stand, curl and ohp. 2-25# dbs

55@ 19:31

09/05/08 Workout

Warm up: 100 hanging kips

Round 1 36#kb
5R/5L Snatches/ 10Burpees
5R/5L Snatches/9 Burpees
Down to 1

Round 2
5R/5L C + OHP/ 7 Burpees
Down to 1.

Workout 09/03/08

3 rounds Tire sled :

Run 150'
Return backwards
Bear crawl up
Tire push back
Tire toss up
Tire throw back.

Workout 09/02/08

Warm up: 100 hanging kips

Round 1 36#kb
5R/5L Snatches/ 10Burpees
5R/5L Snatches/9 Burpees
Down to 1 Time: 11:24

Round 2
5R/5L C + OHP/ 7 Burpees
Down to 1. Time :8:18

22 Coninuous pullups, Owch! Broke a callus.