Friday 05/31/13

Hip Squat
50 x 10
85 x 10
110 x 10, 10, 10, 10 (belt fail)

Weighted Pull-ups
6.25# x 3,3,3,3,3,3,3 (7 sets) on 2:00ish

Thursday 05/30/13

Pistols - Sets of 10 reps
2 red bands x 1 set
1 red band x 7 sets

Dips - Sets of 7
4 sets

Rested at least 2:00 between each set.

Tuesday 05/28/13

Run
1 mile TT at Big Papio trail.
7:30

Monday 05/27/13

Boxing

Friday 05/24/13

On the 2:00, alternating through each:
Pistols (first two sets with 2 red bands, last 3 sets with 1 red band) x total 5 sets
Front Lunges, 10 x 4 sets
Side Lunges, 10 x 4 sets
Reverse Lunges, 10 x 4 sets

Total of 120 lunges and 50 pistols

Few hours break

For time:
21-15-9 reps for time of:
Wallballs, 14#
Box Jumps, 18"
Pull-ups
9:06

Thursday 05/23/13

Hip Squat
50-10
85-10
120-10, 10, 6, 7 (Touched 30" box a few times)
PR weight, questionable on several reps

Kickboxing Class, second time

Wednesday 05/22/13

First night of Kickboxing at Title.

Tuesday 05/21/13

"Lynn"
5 Rounds, NOT for time, resting 1:00 between each set.
Bench Press, 85#/Pull-ups
20/6 (switch grip)
14/4 (switch grip)
11/3 (pronate)
9/4 (supinate)
8/3 (supinate)


10 x 200m run, resting 1:00 between each
Hold w/i 3 seconds of fastest.
:44 - :47 seconds
16:38 total, including rest.
1-:45
2-::46
3-:44
4-:46
5-:44
6-:46
7-:45
8-:47
9-:45
10-:46

Monday 05/20/13

No idea

Sunday 05/19/13

Lunges
4 Sets of 10, on the 2:00
Forward
Backward
Side

KTE
8 sets of 6 reps, plus 2 more, total of 50 reps

Saturday 05/18/13

Bench Press
45-10
65-10
85-5
97.5-5,5,5 (3 sets of 5 PR)

5 RFT of:
50 DU's
12 Push-ups
14:14

Friday 05/17/13

Weighted Pull-ups, 5#
5 sets of 3 about every 3 minutes

Hip Squat (sore hamstring)
25-10
50-10
75-10
100-110
117.5-10,10,10 (PR)

Tuesday 05/14/13

Run
5 on, 4 off
4 on, 3 off
3 on, 2 off
2 on, 1 off
1 on.
Cover max distance.

I ran just over the following distances each time:
5 min - 1000m
4 min - 800m
3 min - 600m
2 min - 400m
1 min - 200m
Total of about 3000m.

Monday 05/13/13

"Tim"
400m Walking Lunges - football field at CHS
13:46 - PR by several minutes
Lap 1 - 2:52
Lap 2 - 3:20
Lap 3 - 3:45
Lap 4 - 3:48

Sunday 05/12/13

Bench 

45-10

65-10

75-5

85-5

95-5,5,5 (3 sets of 5 PR)

Pistols on about 2:30 - in weightlifting shoes

10 x 1 set with 2 bands

10 x 5 sets with 1 band

Saturday 05/11/13

AM:
On the 2:00
Pull-ups
5,5,5,5,5,5,4f (total of 34)

Alternating Pull-ups with 20 reps of one of these (alternating legs)
Side Lunges (3 sets)
Reverse Lunges (3 sets)
Front Lunges (3 sets)

PM:
4 RFT of:
Row 500m
15 Push-ups
14:18
1-3:11
2-3:33
3-3:52
4-3:43

Wednesday 05/08/13

28:41 total run time. Turned around at 15:00 exactly, which was at the beginning of the firehouse. On the way OUT, I had to wait for 1:15 at the light. Not cool.

Sunday 05/05/13

For time:

100 ft Walking lunge
25 Push-ups
50 Double-unders
25 Knees to elbows
25 Dips, 1 red band
50 Box jump, 18 inch box
25 Overhead squats, 63 pounds
25 Pull-ups
50 Sit-ups

23:24

Thursday 05/02/13

Alternating between dips/pistols on about 2:30
Dips
6,6,6,6,6 = 30
Pistols
10 x 6 sets, alternating


5 rounds for time of:
15 box jumps, 24" box (20" box)
15 toes-to-bar
400 meter run
23:07

Tuesday 04/30/13

Pull-ups, on about 2:30
5,5,5,5,5

10 minute AMRAP of:
Wallballs, 14#
DU's

3 reps
6 reps
9
12
15
18
21 reps
12 Wallballs at time.