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