01/30/11 Workout

20 minute Tabata: (16K Kettlebell)
Rd-1 : R/L Swings.
Rd-2: R/L Snatchs
Rd-3: R/L C&P
Rd-4: R/L Tire Slams w/rope
Finish with 6x5 pullups.

01/28/11 Workout

And some more shoveling.

01/27/11 Workout

Shovel 18" of snow on 90' double width driveway.......again.

01/26/11 Workout

Shovel 90 foot double driveway.

01/24/11 Workout

Thrusters: 10-1. 52# barbell
M-100.( still hell).

01/22/11 Workout

M-100

1/20/11 Workout

55 burpees @ 3:37
Pullups 7-6-5-4-3-3
10 alt swings/ R-L snatchs/R-L C&P

01/17/11 Workout

20 minute Tabata;
Rd-1 - R/L Swings (16K)
Rd-2- R/L snatchs
Rd-3- R/L C&P
Rd-4- Ball slams (12#)
Pullups (neutral grip) 7-6-5-4-3-3

01/16/11 Workout

M-100. 10 rds with 1 minute rests. 10 reps ea.
1-5 -did ok.
6-8 - about died on #8. I'm done.
Last 2 when able.

01/11/11 Workout

5 pullups / 10 pushups / 15 squats
20 Rds.

01/10/11 Workout

Pavel Pullups: 7-6-5-4-3
55 burpees

01/09/11 Workout

20 minute Tabata. Purple bands
RDs 1&3: Hi pulls/ squats/ OHP / jog forward and back

Rds 2 &4: left side shuffle/ Rt twist punch
Right side shuffle/ Lf twist punch.

01/07/11 Workout

M-100. Three Exercises 10 count each. Mandatory,(M), non-stop until total 100 reps.
Half burpees(no pushup)/ mountain climber/dip w/ squat jumps. Finish last 10 with half burpees
time; 3:03 Whew!

Website: http://tinyurl.com/23fah97

01/04/11 Workout

20 minute Tabata. Purple bands
RDs 1&3: Hi pulls/ squats/ OHP / jog forward and back

Rds 2 &4: left side shuffle/ Rt twist punch
Right side shuffle/ Lf twist punch.

01/03/11 Workout

10 alt swings (16k)/ 10 R snatchs
""" """ 10 L snatchs
Continue snatchs down to 1
5 x1 R/L C&P (24k)/ 1- pullup.

Later on:
10-1 thrusters (2-12k)/ 3 pullups ea rung.

01/02/11 Workout

20 minute tabata: 4 Rds:
Rds: 1 & 3: R/L curls(12k)/ stepups (2-12k)/side lunges(12k)/ dbl rows(2-12k)
Rds 2 & 4: Thrusters(2-12k)/pullups/pushups/squats.

12/31/10 Workout

10 alt swings(16k)/10 R snatchs / rest 10 seconds
10 alt swings / 10 L snatchs / rest 10 seconds
10 alt swings / 9 R snatchs / rest 10 seconds
10 alt swings / 9 L "" """"""
continue down to 1

5 x 1 R/L C&P 20k/ R/L one arm pullup ( rope assist)