01/31/12 Workout

Animal Flow practice.

01/30/12 Workout

15 rds: 5- thrusters(2-16k) / 5- pullups (12k)

01/26/12 Workout

Favorite Pattern:
10 rds: 5-pullup to chest / 10-R/L swings(20k) / 5- SUJU slams/ with
10-1 ladder R/L snatch & C&P(16k)
Time: 35 min.

01/24/12 Workout

From kettlebell athletics: 2 rds: Repeat left side
6-R- DL (left foot forward narrow stance) 16k
6-cleans
6- snatchs
Right lunge postion
6-cleans
6-C&P
6- C&P w/sit thru

20 sets of 5 pullups

01/23/12 Workout

20 min Tabata;
Rds: 1 +3: R/L swings(16k)
Rds: 2+4: R/L snatch

01/20/12 Workout

Ladder 10-1. 1 min rest between rungs.
Burpees w/ohp(2-25#dbs)
pullups(kipping)
Sujup ball slams.

01/18/12 Workout

14-1 ladder:105 reps ea.
Burpees/pullups
Time: 25 min. Same time as May 2011

01/17/12 Workout

Burpees 28 by funkmma.com
5 rds:
7- Frog burpees.(dbl mountain climber,no jump)
7- jump ups
7-jumping pullups
7-burpees w/pullups.

01/16/12 Workout

12 minute KB workout:
Warm up: 5- R/L TGU (12k)
2 rds:
5-R/L thrusters(16k)
10 R/L swings(16k)
5-R/L windmills(12k)
10 R/L swings(16k)
20- alt tactical lunges(12k)
10 R/L swings(16k)

01/15/12 Workout

10 rds: 5 burpees - 5 pullups. Time:10 minutes.

01/13/12 Workout

Fool around day. (slight headache).
10 sets: 1 R/L snatch(20k) - 10 sec pullup hold (rings, alt grip).
10 sets """ ' ''' (24k) - "" """" ''' ' ''

01/12/12 Workout

From JHashey: 3 rds:
10 sec pullup hold- 10 sec alt bent rows - 10 sec pullup hold - 10 sec alt. OHP. 2 times.
1 minute rest. Repeat for 3 to 5 rds:
I used 2 (16k) bells. 10 seconds is about 12 R/L reps.

01/11/12 Workout

20 minute Stair climber R#2- 30/30 (30sec reg pace-30 sec all out).

01/10/12 Workout

10 rds: Favorite pattern:
5-pullups-10 R/L swings(20k) - 5- suju ball slams- 10-1 ladder snatch & C&P (16k)
35 minutes

01/07/12

5 rds: 5- R/L "T" press (25#) no pushups \ 5 pullups.
5 rds: 5-suju ball slams / 5 rev grip pullups.
some ground work

01/05/12 Workout

20 rds:
5- pullups(nat grip) -5 R/L pushdown(stair climber #2)-10-lunge walks.

01/01/12 Workout

5 rds: (1) minute OH hold(20K) 5- rope pullups
Magic 50: 5 rds; 5-R/L snatchs(16k) / 5 R/L swings / 10 burpees
5 rds: 5 full ext pushups / 5 knee roll outs