10/18/08 Workout

100 Hanging kips

100- macebell swings using 13.5 # sledgehammer

5-pullups
10 pushups
15 squats
10 rds @ 8:43
5 rds not timed

10/15/08 Workout

100 hang kips

Macebell practice using 13.5# sledgehammer.
20 sets of 5 R + 5 L

3-mini squat jumps 1 minute on/1 min off.

10/14/08 Workout

20 min stair climber. 30 sec regular pace, 30 sec all out
5 R/5 L suitcase transfer. 2-36#kbs 10 x 5
10 R 10 L rear lunge/ohp 2-36#
20 alt cleans 2-36#
pullups: 18-12-7-6-5-5-5 -5= 63

10/13/08 Workout

100 hanging kips
5 rds
5 pullups
10 alt cleans, 2-26#
5 dbl snatch with thruster
5 ring dips
Time @ 10:16

5 rds
5-pullups
10 pushups
15 squats
Time @ 4:11

5 rds
5 ring knees to elbows
10 hacking swings with 26 # kb

10 sets of 2 dbl SUGU 2-36# kb. Could not do them without kipping. DAMN!

10/10/08 Workout

100 hanging kips

5-10-15

3/4 of max 18 sets = 14

5 pullups
10 pushups
15 squats

14 rounds @ 14:00

10/08/08 Workout

100 hang kips

5 pullups/14 burpees
5 pullups/ 13 burpees
Continue down to 1

Time: 16:57

Personal Record: OOORAAA!!

10/06/08 Workout

100 hanging kips
Pullups-10-8-6-4-4

36# kb
5 rounds
5- swings/hi pulls/snatchs/windmill/thruster

Time: 13:50

10/05/08 Workout

100 hang kips
Pullups: 23-15-7-5-5
Burpees 10 to 1: 3;37
SUGU- 4 sets of 5. 2- 26# kb
Triceps 4 x 5. -2 26# kb
Thrusters: 3 x 10. 2- 26# kb

10/01/08 Workout

100 hang kips
10 sets of 5 -Ring dips/ inverted rope row pulls
3 sets of 15 - sumi clean to squat with thruster--36# kb

Not bad for didn't want kto workout.

10/01/08 Workout