Saturday 11/30/13

Spin bike workout!
32:21 - 10 miles

Thursday 11/28/13-Thanksgiving Morning!

"The Crucible"

25 Pull-ups

50 Deadlifts,93#

50 Push-ups

50 Box Jumps, 18"

50 KTE

50 Wall Ball Shots, 14#

400m run

25 Pull-ups

34:50

Tuesday 11/26/13

Bench
45, 75 x 5
100 x 5,5,5
Need to work on keeping my little butt DOWN on the bench!

Monday 11/25/13

5 RFT of:
10 Wallballs, 14#
10 Reverse OH Lunges, 15# DB
20 DU
10:47

Friday/Saturday 11/23/13

Stairmill 20 minutes - 80

GHD
20 reps x 5 sets

Push-ups
5 reps x 10 sets

Wednesday 11/20/13

Deadlift
33 x 10
83, 133, 153 x 5

Pull-ups
5 kipping
4 strict x 6 sets (24 total)

Bench
45, 75 x 5
95 x 5,5,5

Lunges (100)

Monday 11/18/13

Squat
45, 95 x 5
145 x 5,5,5

Dips
2 red bands x 5
1 red band x 5
Strict x 3 reps x 4 sets

Saturday 11/16/13

Squat
45 , 95 x 5
140 x 5,5,5

Bench
45, 75 x 5
90 x 5,5,5

Pull-ups
2 strict x 10 sets

Row 2:00 on, 1:00 off. Cover max distance.
480m
456m
442m
438m
Total of 1816m

Wednesday 11/13/13

Deadlift
33 x 10
83 x 5
103 x 5 reps x 6 sets

Dips
purple band x 5 reps x 8 sets

GHD x 10 reps x 8 sets

Tuesday 11/12/13

Squat
45, 95 x 5
135 x 5,5,5

Pull-ups
5 kipping x 5 sets

Bench
45 x 5
65 x 10
85 x 5,5,5