04/26/11 Workout

2 rds: 30/30
2 x Thrusters(2-12k)/ 2 x pullups / 2 x elev. pushups / 2 x alt swings(20k) / Rt snatchs(16k)/
Left snatch/ Rt C&P (16k) / left C&P/ 2 x hanging knee to elbow raises.

Shock!!!! Had to take longer rest time between rds. Also shortcut the times due to fatigue.
Going to have to do this 2 to 3 x per week.

04/23/11 Workout

55 Burpees
10 sets; 3 R/L OHP (20k)/ 3- pullups (12k)
6 sets of 10 alt swings (24k)

04/21/11 Workout

5-pullups / 10 elev.pushups / 5 goblet squats(20k) / 10 alt swings (20k) / 10 R/L snatchs
Same 4 exercises as above but 10-1 ladder alt with snatchs and clean & presses.

04/19/11 Workout

5 sets: 5- thrusters(2-26# kbs) /5 pullups/10 alt swings (20k)/ 5 dble snatchs (2-26#kbs)
5 sets as above except usingt 2-16k kbs.

04/18/11 Workout

M-100

04/17/11 Workout

10 -1 ladder:
Situp burpees w/ohp (2- 25# dbs)

04/14/11 Workout

5 sets: 17" truck tire.
Tire drag 150 feet up and backwards
Alt tire toss up
clean & throw back

4/13/11 workout

5-pullups-5-elev. pike pushups-5 goblet squats(20k)-10 alt swings(20k)-10 R/L snatchs (16k)
Continue above but alternate 10-1 R/L snatchs and C&P.
Time 30 minutes

04/08/11 Workout

30 sets of: 4 - ring pullups-4- ring dips - 4 deadlifts (100#)
Finished with M-100

04/06/11 Workout

20 minute Tabata 20 sec work-10 sec rest, w/1 minute rest between rounds:
Rd-1 Heavy Bag
2 sets left jab
2 sets Rt jab
2 sets double punch
2 sets rapid punching

Rd-2 Band
2 sets Forward shuffle
2 sets backward shuffle
2 sets Rt side shuffle
2 sets Lf side shuffle.
Repeat rounds 1 + 2

04/05/11 Workout

M-100 9:30 pm

04/04/11 Workout

M-100
M-100 (hours later)

03/03/11 Workout

5-pullups-10-elev.fist pushups-5 goblet squats(20k0-10 alt swings(20k) 10 R/L snatchs
Same as above but due 9 R/L C&P. Alt down to 1
Time 32 minutes