12/30/09

Rats, hell, damn.
Have to lay low for awhile.
Developed lightning flashes in left eye. Possible retina problem.

12/29/09 Workout

5 rds:
5 pullups / 10 pushups / 15 squats

5 rds:
5 thrusters/ pullups/ burpees/ hanging knee to elbows.

12/28/09 Workout

15 rds 5 pullups / 10 pushups / 15 squats. strict
5 rds with kipping pullups and 5 R / L swings with 36 # kb.

12/24/09 Workout

14 burpees/ 5 pullups
13 burpees / 5 pullups
down to 1.

Whew! Haven't done these in a while.

12/23/09 Workout

5 rds
5 pullups/ 10 pushups / 15 squats

1-4 rung ladder, dbl snatch to thruster- 2- 26# kbs / with pullups
1- 4 rung ladder, R / L "" """ """" 36 # kb / w/pullups
1 - 4 rung ladder , R / L "" "" """ 24 kg / w/pullups
5 x 2 R / L thruster w/ pullups- 24kg / w/pullups

12/22/09 Workout

7:30 AM
5 pullups/ 10 pushups/ 15 squats. All strict
15 rds

12/21/09 Workout

10:30 PM

10 deadlift-sumo-hi-pulls with 10 to 1 burpees

12/16/09 Workout

5 rds
5 pullups / 10 pushups / 15 squats

5 x 5 dbl thrusters - 2- 26# kbs
5 x 5 dbl thrusters - 2- 36# kbs
5 x 5 R /L thrusters - 24 kb. w/1 rope pullup after ea. set
5 x 5 R / L snatchs- 24kg w/ 1 rope pull after ea. set.

12/15/09 Workout

10 rds:
5 pullups/ 10 pushups / 15 squats

5 rds:
5 R / L thrusters, (24kg),/ 3 pullups w/26# kb.

12/14/09 Workout

5 pullups / 10 pushups/ 15 squats
15 rds.

12/11/09 Workout

Light workout;
100 swings- 24kg
5 x 5 R/L cleans 24kg
2 x 5 R/L snatchs

12/10/09 Workout

5 pullups / 10 pushups / 15 squats:
10 rds.

5 r /L thrusters w/new 24Kg kb./ 3 pullups with 26# kb.
5 rds.

12/08/09 Workout

55 burpees @ 3:39

12/07/09 Workout

5 pullups / 10 pushups / 15 squats:
16 rds:

12/04/09 Workout

5 pullups / 10 pushups / 15 squats
10 rds.

12/02/09 Workout

10-1 rds:
Thrusters,(2-36#kbs) / butt to floor pullups, R / L

11/30/09 Workout

5 pullups/ 10 pushups / 15 squats:
15 rds: No clock
10-8-6-6-swings/ cleans - 36# kb
10-8-6-6- thrusters- 2- 36# kbs.

11/25/09 Workout

55 Burpees @ 3:35
Max tactical pullups- 11-7-5-6
10-8-6-4-2- cleans / press / squat- R/L- 36# kb

11/24/09 Workout

21 thrusters, 2-36# kbs/ 21 pullups
15 thrusters/ 15 pullups
9 thrusters / 9 pullups

Haven't done these for awhile. Whew!

11/23/09 Workout

5 pullups/ 10 pushup / 15 squats
10 rds @ 10:54
Thrashers- 26# kb 5 x 10
windmills - 26# kb 5 x 5 R/ 5L
medball strikes 5 x 10 R/ L\
Getup situps- 2- 26# kbs- 5 x 5
med ball strikes- 5 x 10 R/L

11/21/09 Workout

55 burpees @ 3:47
Commando pullus 3 x 3 rungs

11/20/09 Workout

5 pullups / 10 pushups / 15 squats:
10 rds @ 10:31
swings-36# kb 50 R / 50 L
snatchs- 5 x 10 R / 10 L
lunge walk w/ohp- 36#kb - 5 x 5 R/ 5 L

11/19/09 Workout

5 pullups / 10 pushups / 15 squats:
15 rds @ 18:05

11/15/09 Workout

5 ring pullups/ 10 pushups/ 15 squats:
10 rds:

11/13/09 Workout

5 pullups / 10 pushups / 15 squats:
17 rds: 18:05
3 rds, (no clock)

11/12/09 Workout

5 pullups / 10 pushups / 15 squats:
16 rds @ 18:36
4 rds ( no clock).

11/11/09 Workout

5 pullups / 10 pushups / 15 squats
10 rds @ 10:48
10 rds, (no clock)

11/08/09 Workout

55 burpees @ 3:28
Max tactical pullups-10-7-5-4
Muscle up progressions - 2x5

11/07/09 Workout

5 pullups/ 10 pushups/ 15 squats
10 rds: @ 9:55
alt swings- 2 x 50 r/l- 36#
ohp- 1-26# + 1- 36 # kb- 2x 5 R / L,(62#)

11/04/09 Workout

5 pullups/ 10 pushups/ 15 squats
10 rds @ 10:42

10/31/09 Workout

Strength Day:

55 burpees- 3:24- non-stop
Max tactical pullups-10
5-situp to standup/ curl/ ohp- 2- 15# dbs
5-situp to standup/ curl/ ohp- 2- 20# dbs
5-situp to standup/ curl/ ohp- 2- 25# dbs
5-situp to standup/ curl/ ohp- 2- 20# dbs
5-situp to standup/ curl/ ohp- 2- 15# dbs

5-T pushups- 2- 15# dbs
5-T pushups- 2- 20# dbs
5-T pushups- 2- 25# dbs
5-T pushups- 2- 20# dbs
5-T pushups- 2- 15# dbs

10 kipping pullups.

10/29/09 Workout

55 burpees @ 3:21
Max tactical pullups: 10 8-7-7
Split Squats w/blue band: 2 x 10 R/L

10/27/09 Workout

55 Burpees @ 3:28
Max Tactical Pullups: 10-8-8-8

10/26/09 Workout

Alt Swings-36# kb- 2 x 50
Dbl swings - 2-26# kbs- 2 x 25
dbl snatch- 2- 26# kbs- 2 x 10

10/25/09 Workout

55 Burpees @ 3:30
Max tactical pullups 10-7-5-6-5
Swings-36# kb- 2 x 50

10/21/09 Workout

55 burpees: @ 3:28. PR!! First time non-stop.
Max tactical pullups-10-8-7-7-
Alt swings-36#- 100

10/19/09 Workout

55 burpees @ 3:33
Max tactical pullups- 9-6-5-6-6
100 alt swings-36# kb
snatchs- 5 x 10 R/L
Thrusters- 2-36#kbs- 5 x 10

10/18/09 Workout

55 burpees @ 3:40
Max tactical pullups 9-6-5-5-6
Swings 2x 50 alt w/ 36# kb
Snatchs 5 x 10R/10L
Thrusters 5 x 10R/ 10L

10/17/09 Workout

20 minutes stairclimber;
30 sec reg pace/ 30 sec high intensity.

10/15/09 Workout

55 burpees @ 3:40
Max tactical pullups 8-6-4-5-4
Alt Swings-36# 2 x 50
5 R/L swing/snatch/thruste

10/12/09 Workout

55 burpees @ 3:42
max tactical pullups: 7-5-4-5-4

10/9/09 workout

15 rds;
5-full ext pushups/ 10 pushups/ 15 squats
note: pullups were murder.

10/07/09 Workout

Ab strap pullups 5 x 10
Ab strap pullups w/22# vest - 5 x 10
Tactical pullups w/ vest 15 x 1
Dips on parrallettes w/ vest 5 x 10
ring chin ups w/vest 10 x 1
Think I pulled something in my xiphoid

10/06/09 Workout

5- 4 rung ladders tactical pullups
5 rds: 10 dbl swings,/cleans/ohp/squats-2- 26# kbs

10/05/09 Workout

55 burpees 3:49
Tactical pullups 5 x 4 rung ladders
Tactical pullups 5 x 4
5 rds: 5- dbl swings/cleans/ohp/squats- 2- 26# kbs
5 rds: 5- "" """ """" 2- 36# kbs

10/03/09 Workout

55 burpees @ 3:11 New PR!!!!! HOOOORAAA!
Tactical pullups 5- 4 rung ladders. Last 2 sets 4th pullup weak.
6rds: 5 dbl swings/ 5 cleans / 5 ohp / 6 squats. ( 2-26# kbs)

09/30/09

5-10-15
5-pullups/ 10 pushups / 15 squats
15 - rds @ 16:30

09/29/09 Workout

Experiment: Karvonen method: Age 68 Max HR = 161/ 80% = 141 / 50% =111
55- Bupree 10-9-8 @ 176bpm. Wait til 141 bpm
7-6-5 @ 163bpm. Wait til 141 bpm
4-1 @ 156.
Didn't time this. Definitely took longer.
Tactical pullups 5- 3 rung ladders
"" '' ' '''' 2 - 4 rung ladders
"" """" 10 x 1's w/26# kb
5 rds: 5 dbl swings/cleans/ohp/6 sqats - 2- 26# kbs.

09/27/09 Workout

55 burpees @ 3:29
Tactical pullups- 5- 3 rung ladders
Tactical pullups- 26#kb- 15 x 1's
Tactical pullups- 26# kb - 10 x 2's

09/27/09 Workout

55 burpees @ 3:29
Tactical pullups- 5- 3 rung ladders
Tactical pullups- 26#kb- 15 x 1's
Tactical pullups- 26# kb - 10 x 2's

09/25/09 Workout

Rest Day
11-3 rung ladders tactical pullups

09/24/09

7:30 am
55 burpees
10- 1-3 ladders tactical pullups

09/23/09 Workout

55 burpees @ 3:18
10- 1-3 ladders tactical pullups
10 x 5 dbl swings/5 cleans /5 ohp/ 6 squats. 2- 26# kbs

09/22/09 Workout

fatburner 2 rds
5 dbl thrusters, 2- 26# kbs
later on the day:
10- 1-3 ladders of tactical pullups

09/21/09 Workout

fatburner 3 rds, 10 count
Later in the day:
10 x 1-3 ladders - tactical pullups
5 x 5 dbl thruster/snatchs

09/20/09

Celebrated 50th class reunion.

09/18/09 Workout

Fatburner, 10 count, 3 rds @13:45. why the hell is this getting harder?
6 deadhang pullups

09/13/09 Workout

20 pullup/ 30 pushups/ 40 situps / 50 squats
25 x 1's pullups w/ 22# vest
Tire slams w/ rope 10

09/11/09 Workout

15 x 5 OHpress/OH squat, 2-26#kbs,/ pullups
15 x 5 sumo hi DL, 2-36#kbs

09/10/09

Did Anthony's workout
5 rds:
5- dbl swings,(2-36#kbs), rack for squats on 5th swing.
5- front squats
5 super burpees,(jump to pullup on rings)
Tine: 6:50

Squats were hard

09/07/09 Workout

5 pullups/ 14 burpees
5 pullups / 13 burpees
down to 1
Time: 16:53

09/04/09 Workout

5 rds:
100 feet lunge walks/ 50 squats
Time: 19:00 ( 4/6/09 @ 21.20) Getting better.
dips 5x5

09/03/09 Workout

10 to 1- 10 R/L snatch, 36#kb/ burpees: 12:46
Narrow band pullups 15-11-10-6-9-8-8 = 67

09/02/09 Workout

21-15-9 thursters,2-36#kbs, pullups
Time 9:07
pullups were 3/4 down.

Workout 09/01-09

warmup
fatburner- 10 count- 2 rds.
4 x 5-1 ladders, thrusters,(2-26# kbs), / pullups

08/31/09 Workout

Worked all week. No workout
10-R/L snatchs(36#kb)/ 10 bupees
down to 1
Time: 12:35
5-1 thruster/ pullups
5-1 ring pullups

08/22/09 Workout

10 to 1 R/L snatchs/ burpees- 36#kb
Time: 12:06
4 rds 5 to 1 thruster, 2-36#kbs, pullups

08/17/09 Workout

Db complex 15# - 2 rds.
10 thrusters( 2-26# kbs)- 1 burpee/9 thruster-2 burpees down to 1 @ 10:47
2 rds - 5 -1 thrusters/ burpees. 2- 36 # kbs
5 - 1 , 36# thrusters with pullups.

08/14/09 Workout

100 alt swings-36#kb/ fatburner-10 count
5 x 10 R/L snatchs/ fatburner
time: 20:40
round the world pullups, narrow band- 5 x 2
pullups, narrow band- 31

08/12/09 Workout

100 alt swings-R/L-36#kb
5 x 10 R/L snatchs
5 x 10 R/L thrusters

08/10/09 Workout

100 alt swings/ fatburner
5x10 R/L snatchs/ fatburner

08/07/09 Workout

warmup
db complex
5-pullups/ 10-pushups / 15 squats.
goal to relax and focus on control breathing.
15 rds @ 17:20
not to bad for first time.

08/06/09 Workout

warmup
DB complex 3x6 -15#\ 3x6 - 20#
ABC pullup. failed on last 2 pullups
muscleup progressions 10 x 5
pullups narrow band 10x5

08/04/09 Workout

7:30am
warmups/db complex
100 swings- alt R/L-36#kb/ fatburner 10 count
snatchs- 5 x 10 R/L / fatburner
thrusters- 5 x 10 R/L / fatburner

07/31/09 Workout

55 burpees @3:26
15 x 5 musculeup progressions.

07/28/09 Workout

Warmup-DB complex 1
10 pullups/1 burpee
9 pullups / 2 burpees
down to 1
time: 9:01
pullups were sloppy.

07/26/09 Workout

Warmup: dumbell complex. 2 rds
Fatburner- 10 count-3 rds @ 9:12
100 alt swings

07/24/09 Workout

7:30 a.m.
100 alt swings, 36# kb
Fatburner 10 count- 9:52 (lot better).
Javorek db complex 1 - 2 rds.

07/23/09 Workout

After a week vacation.
7:30 a.m.
100-alt swings-36# kb
Fatburner-10 count. 3 rds. @12:52. This is terrible!!
I always knew that exercising was like filling a bucket with holes in it.
Apparently my bucket holes got larger.

07/19/09 Workout

30x4 -pullups/dips

07/17/09 Workout

7:00 a.m
rounds in 20 minutes
5 pullups/10 pushups/15 squats
17 rounds @ 17:57
could've got 1 more round but I belive it would've killed me.

07/16/09 Workout

Attic work all week. Too stiff and sore to workout.
15 swings-1 burpee
14 swings -2 burpees
down to 1
Time: 15:21

20 pullups

07/09/09 workout

Light workout: 100- 1 arm swings, alternate Thrusters- 21-15-9- 2- 26# kbs

07/09/09 Workout

100 - 1-arm swings, 26# kb, alternating
55 - burpees @ 3:25
20 x 5 chinups, narrow band

07/05/09 Workout

55 Burpees @ 4:18 ???? Miscount??
Chinups- 20 x 5 (narrow band)
pullups 10 x 5 (narrow band)
swings (crossfit style) 5 x 20

07/04/09 Workout

10x 5
pullups/thrusters,(2-36#kbs)/tire slams

5 x 10 R/L snatchs,(

07/2/09 Workout

2 x 5-1 ladders

situp to pushup to lunge to OHP- 2- 25# dbs
Pullup w/ knee to elbow- w / tire.

06/26/09 Workout

15 swings/ 1 burpee
Down to 1 swing/ 15 burpees
15:35

5x10 rings bicep curls.

06/25/09 Workout

Completed Tire workout video; http://www.youtube.com/watch?v=hEk5QqgYv_k
Ladder 5-1 R/L:
TGU
1-arm swing
press
snatch

Tire Burpee w/ OHP 55 @ 6:42

Pullups- 20 x 5

06/20/09 Workout

55 burpees @ 3:25
Pullups- 10 x 5 narrow band, full lockout
Tire slams- 5 x 4

06/17/09 Workout

8:30 AM

55 burpees @ 3:25
circuit:
10 x 5
5 pullups/5 thrusters, (2-36#kbs), / 5 tire slams

06/15/09 Workout

Making next video.

06/14/09 Workout

5 pullups on tire/ 10 buprees
5 pullups """"" / 9 burpees
down to one
8:19

5 x 10 R/L swings/snatchs/thrusters, 36#kb

06/12/09 Workout

7:00 A.M.
55 burpees @ 3:36
5 pullups/ 5 thrusters,(52#)- 10 x 5

06/11/08 Workout

7:30 A.M.

5 pullups
10 pushups
15 squats

17 rds @ 18:50

069/07/09 Workout

5 pullups/ 5 ring dips/ 5 squats, 2-36#kbs
20 x 5

06/05/09 Workout

Swings/ Burpees:
20 swings/1-burpee down to 1 swing 20 burpees
Time: 30 minutes. Whew!!!!!

05/31/09 Workout

5-pullups/GUSU-2-26#kbs-/5 hanging knee to elbows
15 x 5

05/29/09 Workout

55 burpees @ 3:21
pullups, narrow band, chest to bar, 20 x 5
Thrusters, 2- 26#kbs-10

05/27/09 Workout

55 burpees @ 3:18
100 swings- 36# kb practicing strict form
10 R /L snatch- 36#.with form and pulled my left hamstring. Damn it!! No longer will I have the hamstrings take the load. Back to my way using the squat.
Pullups 20 x 5 using narrow band
21's curls 1 arms are shot.

05/24/09 Kettlebell Instruction

Today I had my first private lesson from RKC instructor Mike Barbato of Precisionkettlebells.com. I wanted to make sure I was doing the moves correctly. I figured I'll just need a little tweaking. My very first exercise the swing was......OMG! WRONG? I know I imitated the moves I saw on the DVD so how could I be wrong? I found I was generating my swings by squats instead of using just the hamstrings. I was doing power moves, a differnent exercise, which uses more muscles,(quads), then necessary. rats! Doing them correctly really felt weird. Now I'll have to re-train to overcome one of the universe's major powers.....HABIT. I'll also have to re-train muscle memory and build strength.

There is an important lesson in this, whether you are just starting out or have been trianing for some time, periodically check in with a certified instructor to avoid watering down the moves and violating another one of nature's laws, "as the twig is bent, so grows the tree".

05/22/09 Workout

55 burpees @ 3:16 WOW! NEW PR!
Ladder pullups 101 @ 23 minutes
Thrusters- 2-26# kbs 5 x 10
Thrusters 2- 36# kbs 5 x 6
Thruster 2- 36# kbs 5 x 7

05/20/09 Workout

Horizontal Power 3 rds
21's 3 rds.

05/19/09 Workout

55 burpees @ 3;35
Ring pullups 20 x 5
Thrusters - 2- 26# kbs 5 x 10
Thrusters - 2- 36# kbs 10x 5

05/17/09 Workout

55 burpees @ 3:27
Ladder pullups- 1oo

05/15/09 Workout

55 burpees @ 3:27
ladder pullups 100 @ 20 minutes
5 x 5- R/L T-press w/o pushups, 15# dbs
5 x 5 - R/L T-press """""" 20#

05/13/09 Workout

Ladder pullups 100
21's- curls -3 rds

05/12/09 Workout

5 squats/ 5 hanging hip thrusts 10
GUSU - 2 - 26# kbs 5x5
Snatchs 10 x 5 -26 #kb
5 x7 -36 # kb
5 x 10- 36#

05/11/09 Workout

55 Burpees @ 3:41
Laddering Pushups - 100
1/4 way pushups 20 x 5

05/08/09 Workout

55 burpees @ 3:25 New PR. HoooooRaaaa!!!

Made Dot Drill Pushup video

05/05/09 Workout

Wall climb pushups- part1-20 x 5
OHS-2- 26# 15 x 5
OHS -2-36#-5 x 5
Windmills- 26# kb-25
Windmills - 36#kb- 25

05/04/09 Workout

Pulled a ligament on my left ring finger doing finger tip pullups. This is going to crimp my pullups.
5-ab-strap pullups with elbows/ 10 burpees
5- ab-strap pulups / 9 burpees
Down to 1
Time : 7:23

100 thrusters. 2-36# kbs. Laddering 1 to 13 + 9.

05/01/09 Workout

5 pullups/ 10 burpees
5 pullups /9 burpees
down to 1
time: 8:00

Swings-36#- 5 x 20 R / L
Rows- 36# - 5 x 20 R / L

04/29/09 Worout

Windmills- 2-26# kbs. 20 R / L
Ring pullups- 35 x 3
Snatchs -36# kb- 3 x 10 R / L

04/28/09 Workout

Horizontal Power. 3 rounds

04/27/09 Workout

Took small vacation 4/23-4/26
Rounds in 20 minutes:
5-pullups
10-pushups
15-squats
17 rds @ 18:27. Not bad for not doing these for a month.
21's- 2- sets

04/21/09 Workout

21's-5 rds- curls/
21's - rds - ohp
Hanging leg raises 5 x 5

04/20/09 Workout

Fatburner 4-count- 1
55-Burpees @ 3:46
100 pullups @ 20 minutes
5 x 10 C&P 36# kb R/L
5 x 10 snatch R / L

04/16/09 Workout

21's curls/ ohp
5 x 10 R/L snatchs, 36#
R-band pulls /twists. 3 x 10

04/15/09 Workout

Burpees 55 @ 3:55
Standing rollouts/ hanging knee to elbows. 10 x 3
SUGU,(2-15# dbs)/R-band pulls/ R-band R/L twists. 5 x 5
SUGU, (2-20# dbs( R-band pulls / R-band RL twists 5 x 5
Pullups 5 x 5

04/14/09 Workout

55 burpees @ 3:38

5 rds of 21's curls/ohp/ squats

04/13/09 Workout

55 burpees @ 3:33 = PR hooooraaa\
10 rds:
3 pullups/ 3 elevated pushups/ 3 elev pike pushups

10 rds:
10 R/ 10 L snatchs 36# kb @ 15:58

04/08/09 Workout

55 burpees @ 3:44
10 rds of :
3 pullups/ 3- elev.pushups / 3- spike pushups
10 rds of:
10 R/ L snatchs-36# kb

04/06/09 Workout

100 feet lunge walk / 21 pushups / 21 situps
100 feet lunge walk / 18 "" :: / 18 ""
"" "" """"" / 15 "'' / 15
'' '''' ''''''' / 12 """" "" / 12
" "" """ / 9 """""" / 9
"" """ "" / 6 """ / 6

Time : 21:20

04/03/09 Workout

8 rds:
5 pullups / 5- fullbody workout w/2-15# dbs.

04/02/09

Made Sliders video.

03/31/09 Workout

Fatburner 5 rds- 4 count
situp/standups-50
situp/pushup/T-press/stand w/ OHP.- (2) 25# dbs -25

03/30/09 Workout

Fatburner-5 rds, 4-count

Rehab: 20 x 5:
outside circles on ring for shoulders
inverted rows on rope for wrist, grip & elbows
pistols on stool for legs.

03/29/09 Workout

5 pullups/ 10 bupres down to 1
Time: 8:00

03/27/09

Kettlebell Kata-1 video

http://www.youtube.com/watch?v=q_lINLedLDY

03/24/09 Jackrabbit burpees

New video: Jackrabbit buprees and thigh-slap pushups.

http://www.youtube.com/watch?v=GmkriijhsUg

03/23/09 Workout

5-pullups
10-pushups
15 squats

18 rds @ 17:50

03/22/09 Workout

Tire drag around the block

03/20/09 Workout

5 pullups/14 burpees
5 pullups/ 13 burpees
down to 1
Time: 16:20

03/16/09 Workout

Fatburne 5 rds-4 count
21- thrusters/ pullups
15 thrusters/pullups
9 thrusters/pullups

time 8:52

03/13/09 Workout

Fatburner 5 rds- 4 count
Wideband and narrow band workout
Around the world pullups 10

03/11/09 Workout

Fatburner 5 rds- 4 count

Rds in 20 minutes:
5- thrusters, 2- 36# kbs
5 -pullups
5-- burpees

10 rds @ 19:55. Was looking for 15 rds.

03/09/09 workout

Burpees ladder 1-10-1 with 10 Swings,(36# kb) at each ladder
time : 14:46

25 x 1- pullup and dip with 22# vest

03/06/09 workout

Fatburner- 5R/ 5L
Getup Turnarounds-5R/5L
Getup Turnaround w/22# vest and kb- 5R/5L
Thruster w/ 22# vest, 2- 36#kbs- 20 x 5

03/04/09 Workout

Fatburner 5 rds
getup turn arounds 2 * 5 R/5L
"" " ""1 * 5R/5L with 22# vest and 36# kb

5 pullup/ 5 ring dips- 20 x 5

03/03/09 Workouts

10 rds:
5 pullups
10 pushups
15 squats

Time : 10.30

02/27/09 Workout

Fatburner 5 rds 4-count
Getup turn around 5 R/ 5/L
Get up turn around 5R/ 5/L with 22# vest and 36# kb.

20 rds
5 pullups
10 pushups
15 squats.

02/25/09 Workout

Fatburner 5 rds. 4-count
TGU 36# kb 10R/ 10L
Getup turn arounds 5 R/ 5L
Getup turn arounds 5/R/5L with weight vest and kb.
Tire drag around block.

02/23/09 Workout

Fatburner 5rds, 4-count
5 pullup
10 pushups
15 squats

10 rds @ 10:54. = 2 min over last attempt in Nov.

02/1909 Workout

Fatburner 5 rds. 4 count
Thrusters- 2-26#- 5 rds- 1-6 ladders = 105 reps

02/17/09 Workout

Fatburner 5 rds- 4 count

35x3
3 elevated,(6"), pushups, hands at waist level/ 3 pullups = 105 reps

02/16/09 Workout

Fatburner 5 rds- 4 count

Made new videos.

02/15/09 Workout

Fatburner 5 rds. 4 count
5 pullups 10 burpees--11:26
5 pullups 9 burpees
down to 1

sitting OHP 2- 36# kbs- 5 x 5
snatch- 36# 5 x 5 R/ 5 L
situp standup36# kb 5 x 5

02/11/09 Workout

Fatburner- 5 rds - 4 count
"" """ 5 rds - 6 count

Horizontal Power - 2 rds

02/10/09 Workout

Ring "L" dips- 10x 5
Ring "L" sitting pullups 5 x 5

02/09/09 Workout

Fatburner: 10 rds 4 count/ 5 rds 6 count
104 pullups. Laddering
5 x 3 Iron Cross -2-26# kbs

02/06/09 Workout

25 x 5 pullup kips.

47th Anniversary

Celebrating our 47th anniversary:

47 ring pullups

47 R/L swings- 36# kb

47 R/L snatchs- 36#kb

47 Thrusters- 2- 36# kbs

47 fig8 to hold- 36# kb

47 R/L windmills- 36# kb

47 burpees

time 40 minutes. Total reps 440

I hate endurance workouts.

02/03/09 Workout

Ring pullups 5 x 3
Bar pullups 5 x 3
Elevated pushups, feet 38" high- 10 x 3
Travel plyo pushups

02/02/09 Workout

Made Upper Body One video.

01/30/09 Workout

Ab strap elbow pullups- 5 x 20
Swings- 36#kb- 5 x 20 R/ L
Fatburner- 3 rds- 4 count
Max pullups 14- 8. VERY VERY BAD. 4 Months ago I did 23 damn it!

01/29/09 Workout

Rings. Full ext 5x5
Rings. Circles 5x5

Bag work:
Jab/punch 50 R/L
hook punch 50 R/L
upper cut 50 R/L

Rope work: 1 minute each
pistol grip/circles/hammer fist/pistol grip
kb rope pull 26#--5

Burpee conditioning: 2 rds.
5- reg burpees
5-jump tuck burpees
5-long jump burpee
5 - 180 degree turn burpee

01/26/09 Workout

20 x 5 :
5 thrusters- 2- 36# kbs
5 pullups

01/23/08 Video

Made tire exercise video

http://www.youtube.com/ideaman99

Later on:

Pullups- 20 x 5
Pullups - 20 x 3

01/22/09 Workout

Bent over rows - 2- 36# kbs. 20 x 5 R/L

Made workout video "Fatburner"

http://www.youtube.com/ideaman99

01/21/09 Workout

2 x 50 -fig 8 to hold

3- fatburners

01/20/09 Workout

55 burpees @ 3:51
Thrusters - 10 x 5 . 2-26# kbs
OHP twisting- 5 x 5 . 2- 26# kbs
OHP twisting- 5 x 5 . 2- 36# kbs
Ring pullups- 5 x 5

01/19/09 Workout

9:30 PM

10 x 5 tricep pull over to getup situps- 52# barbell
5 x 3 slow pullups 6 count up/6 count down.

01/16/09 Workout

Workout in basement:

20 x 5 pullps
20 x 5 DL--52#
20 x 5 C & P - 52#

01/14/09 Workout

It's 26 degrees in my garage. I hate cold weather.
10 x 5 reps of C&P w/ OH squat. 2- 26# kbs
10x5 reps of snatch w/OH Squat - 2 - 26 # kbs.

5 rds of 6 rep fatburner

01/09/09 Workout

No clocking.

100 pullups- (4) - 1-5-1 ladders
100 R/L pistols, rope assist, (4) - 1-5-1 ladders
fatburner: Reps per exercise: 10-6-6-6-6

01/08/09 Workout

Fatburner 4 rds

01/06/09 Workout

Fatburner- 3 rds @ 10:00

5 rds:
10 shoulder flys- 2-20# dbs
5-SUGU-2-20@ dbs
10 band curls

01/05/09 Workout

Fatburner- 3 rds @ 9:37

Thrusters-20 x 5 w/ 2- 36# kbs

01/04/09 Workout

Fatburner: 3 rds @ 10:00. Damn this thing is brutal.

kipping pullups: 10 x 2
Dead hang pullups 10 x 2

Sitting. 5 x 4 side flys- 2- 15# dbs and
SUGU-2 26# kbs

10- dbl thrusters/snatchs- 2- 26# kbs

01/02/09 Workout

Fatburner. 3 rds @ an awful 10:29
Kip pullup practice 20 sets of 2