12/29/10 Workout

5rds: 2-15# dbs 6
combo-6-pullover situp to squat/pushup/stand/lunge w/OHP. (alt lunges) / 4 pullups
2rds: with 2-20# dbs.

10 -R/L C&P (24k)/ R/L one arm pullup)rope assist0

12/27/10 Workout

20 minute tabata:
Rd 1 & 4: Thrusters (52# curl bar)/pullups/pushups/ row w/dead lift (52# curl bar)
Rd 2 & 3: R/L swings(16k), R/L snatch/ C&P/ hanging knee to elbows

12/25/10 Workouit

55 burpees @ 3:51. Not good.
5 x 3 C&P(16k) / 1-R/L one arm pullup(rope assist)
10 x 1 C&P(24k)/ 1-R/L one arm pullup(rope assist)
R/L 5 swings-5 hi pulls/ OH walk, repeat on return
R/L 5 C&P /Rack positon walk/ return
R/l 5 thrusters/ farmer walk/ return
Finish w/ 7 pullups.

12/22/10 Workout

20 minute Tabata:
Rd 1 + 4: Knee/elbow / sit thru / spin outs / burpees
Rd 2: swings (24k)
Rd 3: Rows ( 2-12k)
5 R/L one arm pullups (rope assist).

12/21/10 Workout

15 R/L C&P w/sit thru from lunge position (12k)
15 R/L snatchs from lunge position(12k)
15 R/L windmills (12k)
17 R/L floor prrss (24k)
55 burpees w/C&P (2-25# dbs)

12/20/10 Workout

20 minute stair climber: 30 sec regular pace/ 30 sec all out

12/18/10 Workout

55-situp/standup w/ C&P (2-20# dbs)
55 pullups

12/23/10 Workout

30/30 two rds:
Thruster (2-12k)
pullups
pushups
goblet squats(24k)
swings(24k)
R/L snatchs(16k)
R/L C&P (16)
hanging knee /elbows

12/14/10 Workout

20 minute tabata: 16k kb
Rd-1 R/L swings
Rd-2 R/l snatch
Rd-3 R/L C&P
Rd-4 goblet squats.

12/13/10 Workout

10 to 1 Burpees w/pullups.

12/06/10 Workout

Dumbell Complex warmup
20 minute tabata:
Rd-1 - situp-standup w/ OHP (2-15# dbs)-16
Rd-2 - pullups - 28
Rd-3 - ring pushups -51
Rd 4 - Dead lift 125# -28

12/04/10 Workout

20 minute tabata;
Rds 1-3:
skater lunges
squat jumps
lunge jumps
R/L pistols

Rds 2-4:
swings (24k)
R/L snatchs (16k)
R/L C&P (16k)
ring pullups

11/30/10 Workout

Dumbell complex warmup.
5x10 situp/pushup/stand w/ OHP(2-15#'s dbs0
25 x 1's pullups w/26# wt
pullups 10
27 burpees.

11/28/10 Workout

30/30 3 rds:
Rotational split clean and press
pullups
pushups
dead lift (24k)
swings(24k)
R/L snatch(16k)
R/L C&P (16k)

11/24/10 Workout

20 minute tabata-4 rds:
Rds 1-3 : Knee to elbow/sit thru/spin out/ burpees
Rds 2-4: swings(24k)/R/L snatch(16k)/C&P/ hang knee to elbow

11/23/10 Workout

Tire routine: Course 12o feet: 3 rds:
Drag up / return backwards
tire push up and back

3 x 10 R-band situps

11/22/10 Workout

16 rds:
5 pullups / 10 pushups / 15 squats
Time 19 minutes

11/19/10 Workout

20 minute tabata:
Rds: 1 & 3:
3 pt situps
OH pull & knee curl situp -16K
Situp & standup- 12k
R/L situp & standup(no wts)

Rds 2 & 4:
Front lunge w/ohp (2-12k)
pulllups
pushups
squats.

11/17/10 Workout

20 minute tabata:
Rd 1-Swings (24k)
Rd 2-Situp-standup (12k)
Rd 3 situp getup (2- 12k)
Rd 4 on knees to standup R/L (16K)

11/16/10 Workout

Tabata 30/30. 5 rds:
squats-(2-16k bells)
T-pushups (2-20# dbs)
Clean to overhead snatch (25# db)
pullups

11/15/10 Workout

20 minute Tabata:
1-R/L elbow to knee situps-80
2-situp to standing w/OHP (2-15# dbs)-27
3-squats-120
4-Pullups -33

11/12/10 Workout

20 minute tabata
Thruster(2-12k)-9-8 ----7-6
Pullups-6-5-----5-4
Pushups 17-12----13-10
squats 15-16-----12-12
Swings(24k) 15-14----12-12
L/R snatch(16k)-7-8----6-6
L/R OHP (16k)-7-8-----6-6
Hang knee raises 10-9----10-7
Total Reps 300 Not as bad a I thought.

11/09/10 Workout

25 R/L elbow to knee situps
10-prone to standup w/OHP- 2-15# dbs
20 minunte Tabata: = 4 rds:
Swings (24k) Rds 1 + 3
Rds: 2+4:
knee to elbow(pushup position)
Sit thru
spin out
burpees

11/07/10 workout

Tire routine 125 foot course: 3 rds.
tire drag up and backwards 17"
tire push up and back 15"

11/05/10 Workout

30/30
5 rds:
Lunges w/OHP (2-26#) -6-8-8-8-8
Burpees 8-8-9-9-10
Hi Pulls 14-13-13-13-13
Pullups 8-7-7-7-7-
Tota reps: 186

11/03/10 Workout

25 R/L elbow to knee situps
2 x 10 situp standup(2-15 dbs)
30 / 30 2 rd:
Thruster(2-12k) - 11----12
pullups 10---7
pushups 29----25
squats 25---27
swings(24k) 21---20
snatch(16k)R/L 10-10 ----9-10
OHP (16K) R/L 14-15----12-12
Hang knee raise 16----17
TOTAL REPS: 312= +21

11/01/10 Workout

Dumbell complex.
30 sec work/ 30 sec rest. 2 rds:
Thruster 2-12K-10--10
pullups 9--7
pushups 28--26
squats 25--25
swings(24k) 20--20
R/L snatch 16k 9-9---8-9
OHP 16k 12-12---12-12
hang knee raise 15--16
TOTAL REPS: 291

10/29/10 Workout

Dumbell Complex
25 R/L knee to elbow situps
20 hip drops w/ door squats
20 min tabata 20/10 4 rds:
Thrusters 8-8 --- 6-6
pullups 6-5--- 5-4
pushups 15-15 ----14-9
squats 17-17 --- 15-15

Swings(24k) 15-14 ---12-12
snatch(16K) 6-6 --- 5-6
OHP (16K) 8-8 --- 6-7
Hang knee raises 10-8 --- 10-8

Total reps 306 = + 22

10/27/10 Workout

Don't feel like working out but:
55 burpees
5 rds: 10 R/L swings (16k)
5 rds: 10 R/L Thrusters(16k)

10/26/10 Workout

Dumbell Complex
25 R/L elbow to knee situps
20 hip drops
10 full ext pushups
20 minute tabata 20/10 4 rds:
Thrusters-2-12k-7-7 ---6-6
pullups - 6-5---5-4
pushups- 14-12---12-10
squats 15-15---15-15

Swings 24k-15-13---12-12
R/L snatch-16k-6-6---5-6
R/L OHP -16k-7-7---6-6
Hanging knee raises-7-7---8-7

Total Reps: 284

10/19/10 Workout

Dumbell Complex
1-Fatburner- 10 count
25 R/L elbow to knee situps
20 hip drops
3 x 5 situp getups- 2-12k kbs
5 rollouts
Fatburner 30/03: 18 knee to elbows
16 sit thru's
16 rollouts
8 burpees
23 squats
15 Jumping pullups
15 hanging knees to elbows
Note: equals 111 reps compared to the 70 reps doing the 10 reps per.

10/18/10 Workout

Don't feel like working out.
55 burpees slow and easy
5 rds: 10 R/L swings -24k / see-saw OHP - 2-16k
3 rds R/L OHP 24k
50 feet R/L OH farmer walk-24k
5 pullups
Not too bad.

10/15/10 Workout

Dumbel Complex
25 R/L elbow to knee situps
20 hip drops
5 rds: 5 thrusters (2-36#) / 5 R/L snatchs (16K) / 5 pullups / 10 swings 24k

10/12/10 Workout

Dumbell Complex
15 rds: 5 pullup/ 10 pushups / 15 squats.

10/11/10 Workout

Started plyometric cardio workout and pulled both calf muscles. WTF???????
Have to rearrange myi workout to exclude any action that uses the balls of my feet. sheesh!

10/10/10 Workout

Dumbell Complex
10 -1 burpees w/ pullups
1-10-1 band pullups.

10/07/10 Workout

Dumbell Complex warmup.
25 R/L elbow to knee situps
20 hip drips
10 full ext pushups
10 R/L windmills- 36# kb
5 rds: 5 OH squats(2-26#) / 5 dbl snatch(2-26#)/ 5 C&P(2-36#) /5 pullups/10 pushups/
15 power jumps/ 10 swings(24k).

10/05/10 Workout

Insanity Pure Cardio
Damn! I hate cardio and endurance.

10/04/10 Workout

Dumbell Complex
25 R/L elbow-knee situps
20 hip drops
10 full ext pushups
10 R/L windmills 16k
10 to 1 thruster(2-16k)/ pullups

10/02/10 Workout

Insanity Cardio Power and Resistnace Day 2

09/30/10 Workout

Insanity plyometric Cardio circuit 40 minutes

09/28/10 Workout

Insanity fit test. Day 1
Power Jacks-50
Power Knees -98
Power Jumps -40
Globe Jumps -10
Suicide Jumps - 18
Pushup Jacks -27
Low plank obliques-40

Endurance and cardio sucks.

09/27/10 Work out

Dumbell Complex warmup.
55 burpees @ 3:48
88 Pullups via laddering.

09/24/10 Workout

Dumbell Complex warmup
1/2 mile tire drag.

09/22/10 Workout

Dumbell Complex
5 rds: 5 thrusters(2-16k)/ 5 pullups (bar) / 10 swings(24k)
'' '' '' ''' (rings) / "" '""
"" """ '' '''' (rope) / "" ''''
50 ft overhead farmer walk R/L 24k

09/20/10 Workout

Dumbell Complex
25 R/L elbow to knee situps
20 hip drops
windmills 2 x 10 R/L- 16K
Full ext pushups 10
alt 25 alt kicks from crab position
pike position ,hands on floor, jump R and L 10
Jump squats forward and backward 10
1/2 squat out to pushup and back to squat 10
side thrust burpees 10
rev lunge squat jump 10 R/L
pushup to plank 10

09/16/10 Workout

Dumbell Complex
25 R/L elbow to knee situps
25 hip drops
Windmills- 36#kb- 2 x 10 R/L
10 full ext pushups
55 burpees @ 4:00

09/16

09/14/10 Workout

Dumbell complex
25 R/L elbow to knee situps
25 hip drops
2 x 10 R/L windmills -36#kb
55 burpees 4:00
5 rds: 5 thrusters-( 2-36# kbs) / 5 x 1 rope pullups /10 swings-24kg / 5 R/L snatchs- 36# kb
100' farmerwalk =2- 36#kbs overhead

09/13/10 Workout

Dumbell complex
55 Burpees
10 -1 - 5 thrusters(2-36#kbs), /3 rope pullups / 10 swings (24k)

09/11/10 Workout

Dumbell Complex
25 R/L elbow to knee situps
25 hip drops
10 windmills 26# and 36# kbs
1-10 burpees and pullups 10:42 (should've been under 10 min).

09/09/10 Workout

Warmup: Dumbell Complex/ 25 R/L elbow to knee situps\ 3 x 10 windmills 26#
25 hip drops

21-15-9 Thruster(2-36#kbs)/ pullups

09/08/10 Workout

Warmup:
Dumbell Complex
25 R/L elbow to knee situps
25 hip drops
2 x 10 windmill 26#kb
1x 10 windmill 36#
full ex pushups 2x5

2 fatburners
blueband 3 x 10 rev. lunge
3 x 10 forward lunge
10 pullups

09/06/10 Workout

Warmup;
Dumbell Complex
25 R /L elbow to knee
30 hip drops
3 x 10 windmills R/L 10#. Last set 26# kb
5-10-15

New workout:
10 -1 rollout burpees and situp burpees.(15# dbs)

09/03/10 Wokrout

Warmup:
Dumbell Complex
25 R/L elbow to knee situps
30 Hip drops
55 burpees @ 3:50

5 rds: 5 thrusters (2-36# kbs) /
3 ring pullups ( 26# kb)
10 swings 24 k
100' farmer walk (2- 36#kbs) Over head.

08/31/10 Workout

Dumbell Complex
25 R/L elbow to knee situps
30 hip drops
50 fig 8 to hold- 36#KB
200' tire push-15" tire

08/30/10 Workout

Warmup:
Dumbell complex
25 R/L elbow to knee situps
3 x 10 hip drops
5 full ext pushups
5 full ext pushups w/tire

5 rds:
5 pullups
10 burpees
100' tire tosses
100' tire Clean and throw.

08/28/10 Workout

Dumbell complex / 25 R/L elbow to knee situps/3x 10 hip thrust
5 rds: 3-DL (125#)-3 pullups w/26#kb on bar / 5 burpees
5 rds: "" """"" """"""""""""""" on rings/ """ """
5 rds: 3- C&P (2-36#kbs) / """""""""" on bar / """"""""

08/27/10 Workout

Dumbell Complex warmup.
25 R/L elbow to knee situps
5 rds: 5-10-15
5 rds: 3 x 1 weighted pullups(26# kb)/50' lunge walk/ 100' tire drag up,return backward/
50' lunge walk

08/25/10 workout

55 burpees

08/22/10 Workout

Dumbell Complex warmup
25 R/L elbow to knee situps
5 rds: 5 pullups /10 pushups /15 squats
3rds: 5 thruster (2-16k bells), 5-10-15 / 10 swings (24k bell),5 R/L snatchs (16k)/ 5 R/L C&P
5 hanging knee to elbows.
60ft farmers walk (2-16k) rack position
60 ft "" """" (24 K- overhead R/L )

08/18/10 Workout

Warmup: Dumbell Complex
25 R/L elbow to knee situps
50 - elbow to knees crunchs
10 - elbow planks w/pushups and hip twists.
5rds: 5 pullups/ 10 pushups/ 15 squats
3 rds: 9 into 1 ( no tires)

08/16/10 Workout

Dumbell Complex warmup.
3 rds: 9 into 1 (no tires).

08/12/10 Workout

Dumbell Complex warmup.
5 rds: 5-10 15.
20 minute KB tabata
Clean- R/L 8 x 10- (26# kb)
see-saw- R/L 8 x 16- (2-26#kb)
Snatch R/L 8 x 8 (26#)
Squats- 8/8- 5/5-5/5 - 5/8 ( 2-26)

Glad I didn't use the 36#

08/10/10 Workout

Dumbell Complex warmup.
18 rds: 5 pullups / 10 pushups / 15 squats.

08/08/10 Workout

Dumbell Complex warmup.
Burpees 10-1 w/2-20# db's /5 pullups per rung
3 rds: 5 situp-getup 2-26# kbs / 10 swings- 24kg

08/07/10 Workout

Dumbell Complex warmup.
3 rds: 9 into 1.-(5 thrusters-2-16kb / 5 pullups/10 pushups/ 15 squats/ 10 swings-24k/ 5 R/L snatch and C&P - 16k / 5 R/L tire slams w/rope/ 5 feet to rings raises.

3 x 5 horizontal pullups
100 ft farmer walk-2-16kb at rack
50 ft R/L farmer walk 24Kb overhead.

08/05/10 Wokrout

Dumbell Complex warmup.
Burpees-10-1 w/5 pullups per rung and 12 lunge walks w/35# sandbag.

08/02/10 Workout

Dumbell Complex warmup.
10-1 Burpees w/pullups @ 11:38. Sad. Hoping for 10 min or less.

07/30/10 Workout

Dumbell Complex warmup.
Burpees w/pullups- 14-1
Time: 28 minutes.

07/29/10 Workout

Dumbell complex warmup:
5 rds: 5-thrusters(2-16k)-5 L-pullups-10 swings(24k)-5-getup situp (2-12k)-100ft tire drag up and backward.

07/26/10 Workout

Dumbell Complex warmup.
Sandbag-10-6 ladder of rows/snatch/bent press. 5 pullups/10 pushups/15 squats before each ladder.

25 R/L elbow to knee situps.
5x5 L pullups

07/23/10 Workout

Dumbell Complex warmup.
3 rds: 5 thrusters(2-16k)/ 5 pullups/10pushups/15 squats/ 5 swings (24k)/5 snatch and C&P 16k
5 tire slams / 5 hanging knees to elbows.

100 ft farmer walk 24k

07/22/10 Workout

Dumbell Complex warmup.
8 rds: 5 pullups/ 10 pushups/ 15 squats
3 rds: 5 pullu;s/ 10 pushups /100 ft lunge walk

07/21/10 Workout

Dumbell Complex warmup.
5 rds: 5 pullups/ 10 pushups / 15 squats.
5 rds: 5 thrusters / 5 pullups- 2(36# kbs).
100ft farmers walk (2-36#) rack position
100ft farmers walk ((2-36#) overhead
5 swings/hi-pull/ snatch R/L
5 swings / hi-pull/ snatch - 2-26# kbs
25 R /L elbow to knee situps.

07/19/10 Workout

Dumbell Complex warmup.
10-1 burpees with dbl snatch(2- 26#) for each rung.
Ring pullups - 50 x 1

07/16/10 workout

Dumbell Complex warmup.
Burpees 10-1 with 5 pullups after each rung
3 rds-Tire drag-100 ft up and 100ft backward

07/14/10 Workout

Dumbell Complex warmup.
55 burpees.

07/13/10 Workout

Dumbell Complex warmup.
3 rds: 5 thrusters(2-16k), 5 pullups/10 pushups-15 squats /5 R/L snatchs and C&P/ 5 hang knee to elbows

55 burpees

07/11/12 Workout

Dumbell Complex warmup.
4 rds:
5 thruster (2-16k),
5 pulups
10 pushups
15 squats
10 swings - 24k
5 R/L snatchs
5 R/L C&P
100 ft up and back tire drag
5 hang knee to elbows

07/08/10 Workout

Dumbell complex warmup.
Do 100ft lunge walks before each rung:
21- pullups-21 situps
18-pullups-18 situps
15-pullups -15 situps
12-pullups -12-situps
9-pullups-9-situps
6-pullups-6 situps

07/07/10 Workout

Dumbell complex warmup.
3 rds:
Dbl thrusters(2-16 kg)
5 pullups
10 pushups
15 squats
10 swings -24kg
5 R/L dead snatchs
5 R/L dead C&P
5 ab rollouts
5 hanging knee/elbow raises

1-100' farmer walk 2-16kg
pullups 1-6 rungs.

07/05/10 Workout

Dumbell complex warmup.
3 rds:
5 thrusters-(2-16kg)
5 pullups
10 pushups
15 squats
10 swings- 24kg
5 R/L Snatchs-16kg
5 R/L dead C&P
100 feet up and back tire drag.

07/04/10 Workout

Dumbell Complex warmup.
6 rds: 5-pullups/10-pushups/15 squats.

3 rds: 5 thrusters-(2-16kg), 5 pullups/ 10 swings-24kg / 5 R/L snatch-16kg + 5 C&P/ 5 tire slams and 5 hanging knees to elbows.

1-Farmer walk 50' R and L.

07/02/10 Workout

Dumbell Complex warmup.
5 rds: 5 pullups/10 pushups/ 15 squats.
5 rds: 5 thrusters(2-16kg),5 pullups /5 swings-24kg /5 R/L snatch/ thruster/tire slams w/rope
1 rd: Farmer walk 24kg- 50 feet Right hand/ 50 feet left.

07/01/10 Workout

Dumbell complex warmup.
5 rds: 5-pullups/ 10-pushups/ 15- squats.
5 rds: 10 burpees/5 R/L swings-snatch-thruster/ 5 hanging knee to elbows.

06/30/10 Workout

Dumbell Complex warmup.
10 rds: 5-pullups/ 10 pushups / 15 squats
2 rds: 10 burpees/ 5 R/L Swings/snatchs/tkrusters/5- hang knee to elbows.

06/25/10 Workout

dumbell complex warmup.
10 rds: 5 pullups/ 10 pushups / 15 squats
1- fatburner.

06/21/10 Workout

dumbell complex warm up.
15 rds:
5-pullups/10-pushups/15 squats.
1- fatburner.

06/19/10 Workout

dumbell complex warmup
10 rds:
5-pullups/ 10 pushups / 15 squats
1- fatburner

06/14/10 Workout

dumbell complex warmup
2 rds:
20 swings,(24kg) / 5 R/L TGUs,(16kg).

6/13/10 workout

dumbell complex warmup
5 rds:
5 pullups/ 10 pushup/15 squats

21 thrusters (2-26#kbs), 21 pullups
2 x 4 R/L OH lunges ( 2- 26# kbs)
5 x 3 pullus w/22# vest

06/10/10 Workout

dumbell complex warmup
15 rds:
3 pullups
10 pushups
15 squats.

10 rds:
5 thrusters/3 pullups- 2- 36# kbs.

06/09/10 Workout

Been busy. Had to force this one.

55 burpees @ 3:36

06/04/10 Workout

Dumbell complex warmup
10-1 burpees (2- 20# dbs), pullups

06/02/10 Workout

Dumbell complex warmup
5 rds:
5 pullups/ 10 pushups/10 air squats
20 swings 24 kg
5 R/L snatchs 16kg
5 thrusters 2- 16kg

06/01/10 Workout

Dumbell complex warmup
10-1 burpees w/pullups @ 12:09
3 x 5 OHP R/L 24kg
5 x 1 C&P R/L 24 kg

05/31/10 Workout

Dumbell Complex warmup
20 rds:
3 pullups,(natural grip)
10 pushups
15 squats

10 thrusters- 2- 26# kbs

05/26/10 Workout

Dumbell Complex warmup
21-15-9 Thrusters w/ pullups- 2-26# kbs
5 rds: 6 thrusters w/4 pullps 2- 26# kbs
5 rds: 6 thrusters w/ 4 pullups -2- 36# kbs.

05/24/10 Workout

Dumbell Complex
16 rds:
3 pullups
10 pushups
15 squats
Time 18:18
25 R/L elbow to knee

05/21/10 Workout

Dumbell Complex
Pullups-10-7-6-6-5

05/20/10 Workout

Dumbell complex
Pullups-10-7-6-6-5
55 burpees @ 3:27
3 x 10 high pulls- 2- 20# dbs
25 R/L elbow to knee situps.

05/19/10 Workout

Dumbell Complex
Pullups-10-7-6-6-5
10-1 Burpees w/OHP- 2-25# dbs.

05/18/10 Workout

Dumbell Complex
55 burpees @ 3:18
Pullups 10-7-6-6-5

05/17/10 Workout

Dumbell Complex
55 burpees @ 3:16- NEW PR. HOOOORAAA!!!!!
pullups 10-7-6-6-5
Later in day:
50 dbl knee to elbow crunchs
25 R/L elbow to knee crunchs

05/16/10 Workout

55 burpees @ 3:21
Pullups- 10-7-6-6-5

05/14/10

Dumbell Complex
Pullups 10-7-6-6-5
4 rds: 10-swings-snatch-thrusters. 2-26# kbs

05/13/10

Dumbell Complex
Pullups -10/7-6-6-5

05/12/10 Workout

Dumbell Complex
Pullups 10-7-6-6-5
55 Burpees

5/12/10 Workout

10:00 pm
Pullups 10-7-6-6-5

05/10/10 workout

Dumbell Complex
Pullups 10-7-6-6-5

05/08/10 Workout

Busy day:
Pullups 9-7-6-5-5

05/07/10 Workout

Dumbell complex
Pullups 9-7-6-5-5
55 burpees
50- dbl knee to elbow crunchs
25 R/L elbow to knee crunch

05/06/10 Workout

Light day:
pullups 9-7-6-5-5

05/05/10 Workout

Dumbell complex
Pullups 9-7-6-5-5
5 x 10 dbl snatch-ohp-squats- 2- 26# kbs
50 dbl knee to elbow crunch
25 R/L elbow to opposite knee crunchs.
Tire workout 15". Glad it wasn't the 17"
OH toss 20
2 rds- side toss up/push back

05/04/10 Workout

Dumbell Complex
Pullups 9-7-6-5-5
55 burpees.

05/03/10 Workout

Dumbell complex
pullups -9-7-6-5-5
55-1/2 burpees
50- knees to elbows crunchs
5x5 hanging knee raises

Later in the day:
5 x 10 inverted row chinups
25 R/L knee to opposite elbow

04/29/10 Workout

Dumbell Complex
Pullups- 9-7-6-5-5
Swings-24kg - 50

04/28/10 Workout

Dumbell Complex
Pullups-9-7-6-5-5
55 Burpees
Pushup to dips 3x5

04/27/10 Workout

Dumbell Complex
Pullups-9-7-6-5-5
Swings-24kg- 2 x 50
Standing Rollouts- 2 x 5
OHP 24kg - 2 x 3 R/L

04/26/10 Workout

Dumbell Complex
Pullups-9-7-6-5-5
Experiment: Burpees-10-1 with 10 sec rest between sets.(80 sec rest) 4:29
Thrusters- 2- 16kg- 10-1. Minute rest between sets.

04/24/10 Workout

Pullups-8-7-5-5-5

04/23/10 Workout

Dumbell Complex
Pullups-8-7-5-5-5

04/22/10 Workout

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

04/21/10 Workout

Dumbell complex
pullups-8-7-5-5-5
overhead squats-10# dbs-5x10
"" "" -15# dbs- 5x5
"" ' '''''''' -20# dbs-5x5
"" """" -12kg- 5x5

04/20/10 Workout

Dumbell complex
pullups-8-7-5-5-5
20 minute tabata swings. 20/10:
Rd1- 24kg - 8x14 - 2hands
Rd2-16kg- 4x14 R/L (had to go to 16kg due to weak grip)
Rd3- 24kg- 8 x14 - 2 hands
Rd4-16kg 4 x 14 R/L

04/19/10 Workout

Dumbell Complex
pullups-8-7-5-5-5
55 burpees

04/16/10 Workout

Dumbell Complex 1
Pullups 8-6-5-5-4
Ab workout;
50-dbl knees to elbows
25 R/L elbow to knee
5 x 5 getup situp 26# kb
5 x 5 hanging knee raises
swings-24kg-50

04/15/10 Workout

Attic work all day. Stiff and sore
Pullups-8-6-5-5-4

04/14/10 Workout

Dumbell Complex
Pullups 8-6-5-5-4
Dumbell complex 1- 20# dbs- 1
Latter in the day:
Dumbell complex
Fatburner-3
swings-24kg- 5x 10 R/L
Dead lift R/L 10

04/13/10 Workout

Dumbell Complex
Pullups-8-6-5-5-4

04/12/10 Workout

Dumbell Complex
Pullups- 8-6-5-5-4
Horizontal power- 1 rd
Tire drag up and back 2 rds
35# sandbag. 16 lunge walks up w/5 burpees and back w/5 burpees.

04/10/10 Workout

Dumbell Complex
pullups 7-6-5-4-4
55 Burpees
Swings- 24kg- 2 x 50

04/09/10 Workout

Dumbell Complex
Pullups 7-6-5-4-4
55 burpees
2 rds:
3 rung ladder hand stand pushup/ ring pullups w/ 10 swings + 5 goblet squats-24kg each rung.

04/08/10 Workout

Dumbell Complex
pullups-7-6-5-4-4
55 Burpees

04/07/10 Workout

Dumbell Complex
Pullups-7-6-5-4-4
55 Burpees
Cross Reach 2-5 R/L 16kg
Cross Reach 2-24kb

04/06/10 Workout

Dumbell Complex 10#
Pullups-7-6-5-4-4
Swings-24kg-60-50
Fatburner- 1

04/05/10 Workout

Dumbell Complex
Pullups-7-6-5-4-4

04/03/10 Workout

Dumbell Complex
Pullups 6-5-5-4-5
55 Burpees 3:58. 40 sec too many
Ring dips 5x5
R/L inv rows 5 x 5
swings 24kg 2 x 50

04/02/10 Workout

Dumbell complex
Pullups-6-5-5-4-3
Horizontal Power 1-rd
Tire drag up and back 2
swings-24kg 2 x 50
R-band hip thrusts 50
R-band swings-24kg 2 x 20
knees to elbows situps-50

04/01/10 Workout

Told my body no workout today...... April fool!
Dumbell compolex
Pullups 6-5-5-4-3
Horizontal tire power.
Swings- 24kg- 2 x 50
OHP, 24kg + 1 hand rev rows 3 x 5

03/31/10 Workout

Dumbell Complex 10#
Pullups 6-5-5-4-3
R-bands hips workout 50 ea.
Swings- R band on hip. 24kg 50
2 rds R/L : 16kg
swings- C&P- snatch- (4) OH lunge walks
1 hand rev rows.

03/30/10 Workout

Dumbell Complex- 10#
pullups-6-5-5-4-3
Burpees-10-1 -(2)-25# dbs
Swings- 24kg- 40-25-35
50 situps- elbows to knees.

03/29/10 Workout

Tabata: 20 minutes
Swings R/L 8 x 13 reps-16kg
C&P R/L 8 x 7- 12kg
snatch R/L 8 x 8 12 kg
squats 8x8 2- 12 kg
pullups- 6-5-5-4-3
hanging knee raises- 5x5
Elbow to opposite knee situps 25 R/L
---- later @ 3:30 pm----
Swings-24kg-10-20-20-20-20-20

03/25/10 Workout

Dumbell Complex 10#
16 rds:
5-pullups/ 10 pushups / 15 squats.

03/23/10 Workout

Didn't feel like working out. So I took it slow and easy
Dumbell complex 10#
55 burpees
5- 6 rung pullups. No dead hang.

03/22/10 workout

20 min tabata on stair climber.

03/21/10 Workout

55 burpees
50 knee to chest crunches
25 R / L elbow to opposite knee
20 R / L dumbell reachs

03/19/10 Workout

Lazy day workout.
5x5 R / L pistols. Holding rope
25 x 1 ring dips
35 x 1 rope pullups
5 x 5 narrow band pullups
4- Maxwell ABC pullups. 5 second count
7 rds: 10 swings / 1 R / L OHP 24 kg.

03/19/10

03/18/10 Workout

5 rds:
DB complex/5-swings-snatchs-cleans-thrusters-R/L-36#kb/ 5 pullups

03/14/10 Workout

3 rds;
dumbell complex/ 5-swings-snatchs-cleans-thrusters- 16kg
Dead hang pullups- 10 x 3
windmills - 5 x 5 R/L 26# kb
C & P 24kg 5 x 1 R /L

03/12/10 Workout

100 snatchs. 10 R/L- 26#kb
pullups 2 x 10

03/11/10 Workout

2 rds:
Dumbell complex 10# db / Fatburner

03/10/10

Down time between surgery and now a bad cold is really putting a dent in my workouts.
Tricked my body into a workout by taking it slow and easy.
10 rds: 5- thrusters,2- 26#kbs/ 5- sitting ring pullups.
5 rds: 5 thrusters, 2-36# kbs and 22#vest/ 5 ring pullups.

03/07/10 Workout

20 rds:
5 burpees/ 5 sitting ring rows

5 rds:
24kg- 5 R/L swings / 2 R/L ohp

03/05/10 Workout

Couldn't get my self to do kettlebell tabatas so:
10 rds of 10 thrusters,(2- 26 # kbs) and 10 seated inverted ring rows.
5 rds of 10 swings,(24kg) with 1 ohp R/L.
Felt good.

03/04/10 Workout

55 burpees

03/04/10 Workout

55 burpees

03/03/10

55 burpees
narrow band pullups 30

03/02/10 Workout

Tabata:
Swings 36 # kb-8 x 13
C&P 26# kb - 8 x 7
Snatch -26# kb - 8 x 8
Thrusters 2- 26# kbs- 4 x 7 / 2 x 5 / 5-7

03/01/10 Workout

Fullbody: situp to pushup to clean and press.
5 x 5 w/15# dbs
5x5 w/ 20# dbs
3 x 5 w/ 25# dbs

02/28/10 Workout

55 burpees
Hanging Knee to elbow-10 x 5
Full ext pushups- 5 x 5
Thrusters - 2 26# kbs- 5 x 5
inverted ring rows 40

02/22/10 Workout

40 inverted rows on rings
55 burpees

02/21/10 Workout

4o/40 challenge. Atomic pushups / rows
25-15 / 30/10 Need work.
6 tactic pullups.

02/19/10 Workout

Tabata:
Swings- 36# kb-13-13 /13-13 / 13-13/ 13-13
C&P - 26# - 7-7/ 7-7 / 7-7 / 7-7
Snatch - 26 # - 9-9 / 9-9 / 9-9 / 9-9
dbl thruster- 26 #- 7-7 / 7-7 / 5-5 / 5-6
pullups 10 x 3 rung ladderf165 x 60 = 9900# + 9620 = 19520#
5 full ext. pushups.

02/18/10 Workout

Tabata workout;
Swings-26#kb-R/L-13-13 /13-13 / 13-13 / 13-13
C&P-26#kb R/L-6-6 / 6-6 / 6-6 / 6-6
Snatch R/L - 8-8 / 8-8 / 8-8 / 8-8
Dbl Thrusters- 2-26#- 7--7 / 6-5 / 6-5 / 5-5- whew!
5 x 3 rung pullups
Tabata = 8008 # + pullups@ 165 # x 30 reps = 4950#
Total = 12,950#
10 burpees

Just Shoveling Along

Shoveling snow everyday, everyday and everyday
Oh Well. At least it's functional.

02/09/10 Wjorkout

5-3 rung ladders, dead hang pullups
5 x 3 hanging inverted rows
2 x 20 R/L swings- 36# kb
2 x 5 R/L snatchs- 36#
2 x 5 dbl thrusters- 2- 36#
5 x 1 R/L C&P 24kg
5 x 1 R/L snatchs 24kg

02/08/10 Workout

10-1 burpees w/ 3 ring pullups per ladder.

02/06/10 Workout

Shoveling snow out off drive way

02/05/10 Workout

Starting back after minor surgery
10-1 burpees w/ 3 pullups per ladder.
8:55

Damn that hard.

01/13/2010 Workout

21-15-9
Thrusters- 2-26# kbs
pullups- 3/4 way down.

01/11/010 Workout

5 rds:
5 pullups / 10 pushups / 15 squats.
1- fatburner

01/10/20010 Workout

5 rds:
5 pullups/ 10 pushups / 15 squats
5 rds:
5 R / L swings - 24kg
5 - ring pullups- 26 # kb
5 - ring dips - 26 #

01/07/10 Workout

10 rds:
5 pullups / 10 pushups / 15 squats
swings- 36# kb-4 x 15 R/L and 1 x 20 R/L
swings- 24kg- 2-H 50

01/05/010 Workout

5 rds:
5 pullups/ 10 pushups / 15 squats,
swings-36#kb- 5 x 10 R / L
"" """""" 5 x 15 R / L
C&P 36#- 5 x 10 R / L
Hang leg raises 5 x 5

01/04/2010 Workout

Mild workout:
5 rds:
5 pullups,(rings), 10 pushups, 15 squats

Swings, 36#kb- 10 x 10 R /L
C & P """ "" """