Wed 4/28/10 tabatta

5 rounds 30 seconds on/ 30 seconds off
Overhead press 95lbs
2min rest
SDHP
2min rest then, 5 rds 20 seconds on 10 seconds off
situps
2min rest
pushups
340 total reps

tue 4/27/10 run

ran 2 miles with claire in the stroller. Everything felt terrible so i quit early.

Friday 4/23/10

15 squat snatch 145lbs [50 handstand pushups, 100 burpees, 150 dbl unders, 200yd farmer walk 45lbs each] 15 squat snatch
32min

Tue 4/20/10 Run 5k and...

Max pullups: 39

Run 3 miles: 27:40

21-15-9
115lb squat snatch and handstand pushups: 11:30

Monday 4/19/10 Deadlift and row

Today we did max deadlift and 500m row.
I had a Pr on deadlift by 10lbs with 450lb lift
I rowed 500m in 132 which beat my previous time by one second.

Sunday 4/18/10 "Spokane River Run"

jayme and i did the Spokane River Fun Run today. We decided to do the 3 mile trail run at riverside state park. we ran the whole thing and finished in 30:39.

Wed 4/14/10

warm up with tabatta dbl unders, last set do as many as possible unbroken (45)
row 2000m
50 burpees
100 lateral jumps over 2 45lb plates
15:45

Tue 4/13/10 "Uneven Grace"

135lb bar (40lbs on one side and 50 on the other)
30 reps ground to overhead (snatch)
15 one one side and 15 on the other
2:51

Mon 4/12/10

Wall Ball Shots 10/20 using a 10 foot target

pull-ups

box jumps

Start a stopwatch and…

Perform 10 reps of each exercise…each round you increase the reps by 1…so round 1 is 10/10/10, round 2 is 11/11/11, round 3 is 12/12/12…etc.

You will start a new round every 3 minutes and continue to increase the reps by one until you fail to complete the task in the 3 minutes allotted.

made it to 18 which is 126 reps of each excercise in 27min

Sat 4/10/10 "45 min death"

run 400m
150 dbl unders
50 burpees
3 rds
45min

Wed 4/7/10 "Pull'n Snatch"

10min amrap
5 snatch 155lbs
10 pullups


rest 5 min between sets, do 3 sets


6,4,5 rounds = 15rds


100 dbl unders

Tue 4/6/10 Tire flip Mile

Flip a freakin huge tire over and jump on it 5 times, keep doing this until your partner gets back from running 800m with a 20lb med ball, then switch

do this for 2 miles

5 power snatches 135lbs
30 dbl unders
5 rounds

then
100 dbl unders

sat 4/3/10 "Teamwork"

as a team do each station and you can't move to the next station until everyone finishes what they are doing

30 ring dips
30 overhead squats 95lbs
30 firedrill burpees
30 deadlift 235
30 ghd situps
300m run with 20lb med ball

then
7 min AMRAP
10 pushups
10 squats
10 wallballs
7 rds

4/2/10 Good Friday

3 Rounds, each for time… with 3:00 rest between sets:
750m Row
30 x Double-Unders
15 x Burpees

13:09