Monday 12/05/16

Squat
5 x 3 x 100#

Press
3 x 5 x 55#
Wrists in, straight wrists, elbows in

Pull-ups
15, 14, 13 with orange and blue - to failure

Deadlift
x 5 x 33, 63, 83, 103#

Push-ups
3, 3, 3, 3, 3, 2 = 17

Friday 12/02/16

Squat
3 x 5 x 95#

Bench
3 x 5 x 53#??

Pull-ups
3 x 12 x blue and red

Tuesday 11/29/16

Squat 2 x 5 x 63#

Press 1 x 5 x 52#

Pull-ups 3 x 10 blue and orange

Monday 04/18/2016

Squat 
130 X 5 X 3
Yoinked elbow

Kipling pull X 2
Strict X none

10 min of: 
10 lunges
10 push ups on bar
Run 1 lap at 24

Bike 20

Tuesday 04/12/2016

Pull-ups
Kipping x 5
Strict x 1 x 6 sets

Lunges (various)
10 x 5 sets

Squat (with belt, not shoes)
3 x 5 x 125

3 rounds for time of:
400m row
7 Push-ups (on rail by rower)
14 squats
9:20

Bike 21 minutes (10 miles)

Thursday 04/07/2016

Pull-ups 8 sets of 5 reps

Push-ups 8 sets of 5 reps on bench at 24 Hour

Squat
95 x 3
120 x 3 x 5

Row 750m (3:30)

Bike 28 minutes

Plank :20 each stage, mostly. 1 round.

Monday 04.04.2016

Squat
3 x 5 at 115

1/2 Cindy
10 minute AMRAP of:
5 Pull-ups
10 Push-ups (on bench at 24 Hour)
15 Squats
5 full rounds + 5 Pull-ups + 2 Push-ups

Walk 5 minutes
Run/Walk intervals of 1:00 for 15 minutes at 1% incline.

30 seconds of plank at each corner of the track for total of 2 minutes.

Saturday 04.02.2016

Pull-ups and Push-ups (on bench at 24 Hour)
3 x 6 plus 1 x 2
Total of 20 reps of both.

50 walking lunges
(30 forward, 10 backward, 10 forward)

2 x 500m row

26 minute spin bike

Thursday 03.31.2016

Squat
3 x 5 at 105

Kipping Pull-ups
7 x 5

Push-ups
On bench at 24 Hour
5 x 5

Walk/run 30 minutes. 2.2 miles at various inclines.

Sunday 03/27/2016

Squat
3 x 5 at 100

Push ups on bar with rack at 11 at 24 Hour Fitness.
3 x 10

Wednesday 04/08/15

30 minutes total

5 minute warm up walking
Jog 90 seconds, walk 90 seconds
Jog 3 minutes, jog 3 mintues
Repeat

Walk 5 minutes

http://www.coolrunning.com/engine/2/2_3/181.shtml

Monday 04/06/15

Walk 5 minutes
30 minutes total

5 minute warm up walking
Jog 90 seconds, walk 90 seconds
Jog 3 minutes, jog 3 mintues
Repeat

Walk 5 minutes

http://www.coolrunning.com/engine/2/2_3/181.shtml

Friday 04/03/15

Walk/Jog
30 minutes total

5 minute warm up walking
Jog 90 seconds, walk 90 seconds
Jog 3 minutes, jog 3 mintues
Repeat

Walk 5 minutes

Wednesday 04/01/15

Walk/Jog
25 minutes total

5 minute warm up walking
1:30 jog
2 minutes walk

Monday 03/30/15

Walk/Jog
25 minutes total

5 minute warm up walking
1:30 jog
2 minutes walk

Friday 03/27/15

Walk/Jog
25 minutes total

5 minute warm up walking
1 minute jog
1:30 walk

Wednesday 03/25/15

Walk/Jog
25 minutes total

5 minute warm up walking
1 minute jog
1:30 walk

Monday 03/23/15

Walk/Jog for 25 minutes.
5 minute warm-up walk only
1 minute jog
1:30 walk

Monday 02/23/15

Squat
140

Therapy

Run 1 mile

Saturday 02/21/15

Squat

135 x 3 x 5

Did neck stretches and foam rolled

Run .75 miles, max speed 7.0, max incline 4.0