07/30/11 Workout

M-100 @ 3:44
5 sets-10 alt snatchs(2-12k) /10 alt swings(20k)/5 wide grip pullups
5 sets-10 alt C&P (2-16k) / 10 alt swings (20k) /5 close grip pullups.

07/28/11 Workout

M-100
5 sets: 10-alt snatchs(2-12k)
5 sets: 10 alt snatchs(2-16k)
5 sets: 10 alt cleans(2-16k)
5 sets 5-R/L one arm pullups, siting postion, feet on floor.

07/26/11 Workout

3 rds:

dumbell matrix/ fatburner-6 count

07/24/11 Workout

1 round = 5-pullups /10 elev pushups / 15 squats:

5 rds: w/wide pullups

5 rds w/ narrow pullups

5 rds: w/chinups

5 rds: w/ normal pullups.

07/17/11 Workout

15 rds: 5-pullups / 10 elev pushups(18" platform) / 15 squats.
Time: 21.5 minutes. Not good.

07/15/11 Workout

Tire Routine: 2 rds:
Forward/backwards/ toss/throw/push up/back

07/14/11 workout

5 rds: 22# weight vest.

5 thrusters(2-12k) / 5 pullups / 10 elev pushups /5 R/L sandbag rotational rev. lunges

07/12/11 Workout

10 rds:
5 burpees w/OH press(2-25# dbs)/ 3-R/L towel assist pullups.

07/09/11 Workout

5 rds:
3-R/L towel pullups-3- 12" plyo pushups-10 side shuffle(18" platform)
5 rds:
same as above except 18"elev. 12" plyo pushups.
4 rds:
5 -pullups to chest- 5- R/L functional lunges(20# db)-10 alt swings(24k)-alt snatch & C&P ladder
(20k) 10-9-8-7

07/06/11 Workout

20 rds:
3-R/L 1-h towel pullups / 3- elev.12" plyo pushups / 10-side shuffle (18" platform)
Total= 60 r/l pullups / 60 elev. pushups & 200 side shuffle
Note: towel grip 11" down.

07/04/11

Hot & Very humid

New level:

10 rds: 5-thruster(2-16k) - 3 R/L 1 hand pullup9w/towel) - 5 R/L lunge chops(18#ball)

10 alt swings(20k) - 10 -1 ladder alternate with snatchs & C&P (20k).

07/02/11 Workout

10 rds:
10 burpees-5 R/L 1-arm pullups(from sitting position)