1/31/09

DB snatch from knee high bench
- 85 x 3, 3, 3 (per arm)
1-legged squats
- 20 x 5, 5, 5, 5, 5 (per leg)
1 arm shoulder press
- 75 x 5, 5, 5 (per arm)
1 rope climb (15') w/ 10# chain around waist

1/30/09

5 Rounds For Time:
- Walking Lunges x 50' holding a 35# DB overhead
- 21 Burpees
TIME: 12:33

This one was pretty killer.

1/29/09

REST DAY

1/28/09

AM
PT Test:
- Pushups: 80
- Sit-ups: 78
- 2-mile run: 14:09

PM
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

TIME: 22:01

1/27/09

1-mile run
TIME: 7:35

20 close pushups
1 full rope ascent
20 close pushups

Took it easy today because I have a PT test tomorrow.

1/26/09

Box Jumps (36")
- 3 sets of 2 unweighted
- 3 sets of 2 +10 pounds
- 3 sets of 2 +20 pounds

1 legged squats
- 5 sets of 5 (each leg)

1 rope climb (from standing)


1/25/09

REST

1/24/09

3 mile run

TIME: 23:30

Surprised I even finished. Got a long way to go.

1/23/09

3 rounds for time:

- 10 knees to elbows
- 20 sandbag thrusters*
- 1 rope climb**
TIME: 12:40

*For the second and third round the number dropped to 15 reps
**Never made a full rope climb. For the first and third round I made it about halfway up. The second round I made it about a quarter of the way.

Notes: I need to lose weight. The rope climb killed me and I'm just plain out of shape.

1/22/09

REST

1/21/09

15-12-9-6 rep rounds for time of:
- 225# deadlifts
- Handstand pushups
- Pull-ups
TIME: 11:33

Had to deviate from the normal plan because I got coaxed into a WOD at the school gym. Great workout though. You really can't overstate the benefit of doing a timed workout with / against someone else. I have no doubt that, had I done this on my own, my time would have been in the neighborhood of 12:30 - 13:00.

1/20/09

For time:
- 15 sand bag shoulders (cleans)
- 30 ring dips
- 12 sand bag shoulders
- 24 ring dips
- 9 sand bag shoulders
- 18 ring dips
- 6 sand bag shoulders
- 12 ring dips
- 3 sand bag shoulders
- 6 ring dips

TIME: 16:18

1/19/09

20, 15, 10, 5 rep rounds for time of:
- lateral sandbag toss over 35" barrier
- pull-ups
TIME: 11:18
Notes: sandbag weights approximately 30-40 pounds