Monday 12/29/14

Squat
150
 3 x 5

Sunday 12/28/14

Leg exercises
2 sets of 10 - Tips
2 sets of 10 - Pistols

Run 2.2 miles on treadmill
About 19:40 to get to 2 miles

Saturday 12/27/14

Squat
145 x 3 x 5

Wednesday 12/24/14

For time:
Row 500m
3 Rounds of Cindy
Row 500m
3 Rounds of Cindy
Row 500m

20:33

Sunday 12/21/14

Squat
140 x 3 x 5

Press
65 x 3 x 5

Push-ups
6 reps x 8 rounds = 48 total

Run 1 mile, rest til recovered.

Run 1 mile

Wednesday 12/17/14

Squat
135 x 3 x 5

Pull-ups
3 reps x 3 sets, 2 reps x 4 sets

Bench
85 x 5
75 x 5, 5

Tuesday 12/16/14

5 rounds of:
Row 500m, rest 2:00

Then I did some mobility work on my legs.

Monday 12/15/14

Squat
125 x 3 x 5

Push-ups
6 reps x 7 sets

I started to Press, but A) I have sore spots on my shoulders from the cleans on 12 Days two days ago, and B) I was suprisingly sore.

"12 Days of Christmas"

1 Bear Crawl (Down and back in MPR)
2 HSPU, 3 abmats (should have used 2)
3 Squats
4 Power Clean and Jerk, 63#
5 Deadlift, 95#
6 KTE
7 Overhead Reverse Alternating Lunges, 25# (bumper plates)
8 Wall Balls, 14#
9 Box Jumps, 18"
10 Double-Unders
11 Pull-ups
12 Burpees

Time :46 something...

Friday 12/12/14

For time:
Row 500m
20 Pull-ups
40 Squats
20 Push-ups
Run 800m
20 Lunges
40 DU's
20 KTE
Run 800m

22:46

Wednesday12/10/14

Back squat
105 x 3 x 5

Push-ups x 5 reps x 7 sets

Pull-ups x 2 reps x 7 sets