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.

Sunday 01/27/13

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

Dips
on the 1:00
10 sets of 3 reps (ties rep PR)

Saturday 01/26/13

Pull-ups
11 sets of 3 reps

Pistols using 2 red bands
8 sets of 10 reps, alternating

Tuesday 01/22/13

Hip Squat
10 reps at each weight.
10, 20, 30, 40, 50, 60
At 50 it started to feel pretty heavy.