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