Sunday 01/27/13

Hip Squat
20 x 10
35 x 10
50 x 10
70 x 10

Dips
on the 1:00
10 sets of 3 reps (ties rep PR)

Saturday 01/26/13

Pull-ups
11 sets of 3 reps

Pistols using 2 red bands
8 sets of 10 reps, alternating

Tuesday 01/22/13

Hip Squat
10 reps at each weight.
10, 20, 30, 40, 50, 60
At 50 it started to feel pretty heavy.

Sunday 01/20/13

Bench Press
90 x 5,5,5

Pistols with 2 Red Bands
6 sets of 10 reps, alternating.

Saturday 01/19/13

Run
To Maple and back. 18:50.

Thursday 01/17/13

Swim
4 x 5:00 swim. Rest :90 between rounds. Covered 300y + each round.

Wednesday 01/16/13

Spin.

Tuesday 01/14/13

On the 2:30, alternating exercises

Pull-ups (sets of 4)
7 sets

Pistols (sets of 10, alternating legs)
2 bands for first set
1 band for last 4 sets

Sunday 01/13/13

Squat
3 x 5 @ 140 (repeat weight)

4 RFT of:
10 Push-ups
10 Sit-ups
10 Wallballs, 14#
2 Downbacks
7:38

Also my weight today was 144, which is 5 days into the Whole30.

Thursday 01/10/13

Back Squat
3 x 5 @ 140

Tuesday 01/08/13

4 RFT of:
400m run
50 Squats
14:31 - PR
1-3:26
2- 3:41
3- 3:41
4- 3:42

Dips
4 sets of 7 dips...big PR! I've never done 7 dips before, let alone 7 dips for 4 sets! Woot!

Monday 01/07/12

OHS
5-5-5-3-3-3
33-63-83-93-98-103
Phil said rep 3 on last two sets was a little short.

9 minute AMRAP of:
5 Box Jumps, 24"
10 Wallballs, 14#
20 DU's
5 full rounds plus 5 Box Jumps

Sunday 01/06/13

Strict Pull-ups
5 sets of 4 reps, on the 2:30

"Baseline Metcon"
For time:
200m run
15-12-9 reps of:
Squats
Push-ups
Pull-ups
200m run
6:32 PR

Friday 01/04/13

Squat
135 x 5,5,5
Repeat weight from two days ago.

Bench Press
85 x 5,5,5
Repeat weight from last week.

10 minute AMRAP of:
5 Pull-ups
10 Push-ups
20 Goblet Lunges, 20#
5 full rounds plus 4 Pull-ups

Wednesday 01/02/13

Push Press
45 - 5
65 - 5
75 - 5
80 - 3
85 - 3
90 - 3

Pistols
10 - 5 each leg, alternating (3 red bands)
10 - 5 each leg, alternating (2 red bands)
8 - 4 each leg, alternating (1 red band)
6 - 3 each leg, alternating (1 red band)
Tweaked left knee a bit, so I stopped.

"Annie"
50-40-30-20-10 reps for time of:
DU's
Sit-ups
7:15
I'm not sure if that's a PR or not, but it is according to what I can find online. The DU's were TERRIBLE, and my Sit-ups were continuous but PAINFUL in my shoulders from the past few days.

01/01/13

Squat
3 x 5 @ 135

Dips
5 sets of 6 reps = 30 (PR!)
2:00 rest between each set (NOT continuous clock)

4 RFT of:
25 DU's
15 KB Swings, .75 pood
25 Sit-ups
1 Down back
7:36