Friday 02/22/13

Hip Squat
10 x 25
50
75
85
95 (PR)

For time:
20 HPS, 33#
30 Wallballs, 14#
40 Pull-ups
50 OH Walking Lunges, 25#
9:31

Thursday 02/21/13

Dips
2 x 10 sets on :30

Glute Ham Raises (set on #15)
10 reps, 4 rounds

12 minute AMRAP of:
5 Burpees
10 Wallballs, 14#
20 DU's
7 full rounds plus one Burpee

Tuesday 02/19/13

Hip Squat
10 reps at:
25, 45, 60, 75, 85

"Half Cindy"
10 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
7 full rounds plus 4 Pull-ups. PR by almost a full round.

Friday 02/15/13

Pull-ups
3 reps on the 1:00 x 9 sets + 2 reps and a fail. ARGH! Then one more rep. :)

12 minute AMRAP of:
10 Get-ups, 15# KB
10 Push-ups
4 full rounds plus 7 Get-ups

Thursday 02/14/13

4 RFT of:
10 reps of the following DB complex:
- HPC
- Right leg lunge
- Left leg lunge
- Push Press
400m run

I used 20# DB's.
Total time was 16:50
1 - 3:57
2 - 3:55
3 - 4:22
4 - 4:37

6 hours later:
Bench
85 x 4 sets of 5 reps

Friday 02/08/13

Pull-ups
7 sets of 5 reps

Pistols
1 set of 14 reps with 2 bands
6 sets of 14 reps with 1 band
(PR on reps in a row as well as total reps)

Alternated exercises with a running 1:30 clock.

Tuesday 02/05/13

15 minute AMRAP of:
200m run
30 DU's
20 Wallballs, 15#
10 Push-ups
09/20/11.

Saturday 02/02/13

Dips
5 sets of 5

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

"Tosh"
200m
400m
600m
Rest the same interval you ran.% incline. PR.

Did this at Urban Active on 1
200 - :50
400 - 1:37
600 - 2:38
200 - :52
400 - 1:40
600 - 2:32
200 - :51
400 - 1:40
600 - 3:10 (walked some)

Friday 02/01/13

5 RFT of:
15 Walking Lunges
10 Box Jumps, 16"
5 Burpees
10 Pull-ups
15 Squats
13:43

2.12
2.37
2.27
3.30
2.57

Thursday 01/31/13

Pull-ups
10 sets of 4 reps with alternating grips

Pistols
1 set of 10 with two red bands
7 sets of 10 with one red band
Ties total rep PR (last time all were 2 band reps)

Went on the 2:00, alternating between pistols and pull-ups, except the last three rounds of pull-ups, because I was done with pistols.