05/30/11 Workout

8 rds:
5 thruster (2-16k)/ 6 ring pullups /5 ring dips / 10 alt swings(20k) / 10-3 R/L fig 8 to hold(16k)

05/24/11 Workout

5 rds: 5- floor to overhead raises(2-25# dbs) / 5-alt OHP (2-25# dbs) 5 R/L windmills (10# db)
fatburner 4 count.
1 rd: same as above but 15# db for windmills and 10 count fatburner.

05/23/11 Workout

10 rds:
5-thrusters(2-16k)
5- ring chinups
5-ring dips
10-alt swings(20k)
10 -1 snatchs and c&p

05/22/11 Workout

Had a lousy cold and sore throat this week.
55 burpees @ 3:33

05/16/11 Workout

10 rds:
6 pullups / 5- 12" plyo pushups / 5 R/L lunge chops (12k)

05/12/11 Workout

circuit:
pullups (10-1 ) /5 R/5 L T-pushups (2-25# dbs) / 10 alt swings(20k)/ 10-1 R/L snatch(16k)
finished w/10 pullups. Total Reps: 375

05/09/11 Workout

10 rds: 5-thrusters(2-16k) / 5 pullups / 10 alt swings(20K) / 10 R/L
snatchs (16k) / 55 lunge walks. Note: snatchs are 10 - 1 ladder.
Total reps: 860 time 84 minutes. Used heart monitor when to start each
exercise which took longer.

05/07/11 Workout

Tire workout 150' course 2 rds.
Jog up-return backwards
tire toss up/ tire throw back
tire push.

05/06/11 Workout

14-1 Burpees w/ pullups @ 31 minutes. Using heart monitor to start ea. set.
Felt good. Was able to do more reps.

05/06/11

05/04/11 Workout

10-1 burpees w/OHP. (2-25# dbs)/ pullups

05/03/11 Workout

M-100

05/02/11 Workout

Shoulder endurance: 10 x ea non-stop to end w/ 1-2 minute rest b/twn sets. 2-rds:
Rd1 w/15# dbs = too much. 2nd rd. w/2-10#.
side raise
bent over flys (wide)
arnold overhead press
underhand bent rows
side raise and rotation
bent rows
pushup plus
front raise

05/01/11 Workout

5-L-pullups / 10 elv. fist pushups / 5 goblet squats920k) /10 alt swings (20k)/ 10 R/L snatchs 16k./
Continue above but 10 - 1 snatchs and C&P

04/30/11 Workout

55 burpees