02/23/11 Workout

5 pullups / 10 elev.fist pushups / 10 alt swings(20K) / 10 R-L snatchs.
""" """ """ """" "" """"""" 9 R-L OHP
Continue sequence down to 1. Last 5 rds are chinups
Total reps 25 pullups /25 chinups / 100 elev fist pushups/ 100 alt swings / 60 snatchs / 50 OHP
Time: 33 minutes. Rest as needed.

02/21/11 Workout

20 rds:
5 pullups / 10 elevated pushups / 15 squats. (45 minutes took rest as needed).
5 rds - 5 alt renegade rows. (R/L = 1 rep, 3 rds 2-20# dbs, 2 rds 2-25# dbs).

02/16/11 Workout

M-100

02/15/11 workout

Full body workout 10 -1 (2-15# dbs)
pullover situp to pushup position /pushup w/each R & L T-press/ stand & curl and OHP.

02/14/11 workout

30/30 two sets ea. exercise, 2 rds.
Thrusters(2-12k bells)-pullups-pushups-squats
R/L swings(20k) - R/L snatchs(16k) - R/L C&P - hanging knees to elbows.

02/10/11

20 minute Tabata workout.
Rds 1 & 3: thrusters(12K)/pullups/ pushups/squats.
Rds 2 & 4: R/L swings(20K)/R/L snatchs(16K)/R/L C&P(16K)/hanging knees to elbows.
One minute rest between rds.

02/08/11 Workout

M-100
10 rds: 20K- 10 alt swings/ 5 pullups.
5 rds:-24K - 10 alt swings/ 5 pullups.
5 rds:-24K- 10 alt swings/3-R/L ohp/ 3- pullupso.
Total: 200 swings/ 90 pullups.
Great workout today.

02/07/11 Workout

M-100

01/02/06/11 Workout

M100
Pullups" 8-7-6-5-4-3-3
2 rds: 20K -10 alt swings/3 R-ohp/ 10 alt swings/ 3 L ohp
Finish with shoveling snow 30 minutes.

02/02/11 Workout

16K kettlebell
10 alt swings/10 R-thrusters. 10 alt swings 10 L-thrusters
10 alt swings / 9 R thrusters. 10 alt swings 9 L thruster
continue down to 1 thruster.

Pullups 7-6-5-4-3-3

02/01/11 Workout

20k kettlebell
10 alt swings/10 R- snatchs/ 10 alt swings/ 10 L snatchs
10 alt swings/ 9 R -snatchs/ 10 alt swings / 9 L snatchs
continue down to 1 R/L snatch

pullups: 7-6-5-5-5-5