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8/3/09
Chelsea: 8/6 through 20 min… rested 3 min, couldn’t do another pull-up w/ good form, so I stopped.
core work (med ball throws, isometric lower abs)
soo—70 pullups, 140 pushups, 210 BW squats

ran 3.5 mi

8/4/09
4 rounds:
DL @ 225# x 5
15 pushups (first set I did burpees, but was getting chalk everywhere)
…4 min
Front Squat @ 135# 8,7,5
Run 4 mi w/ 15 min tempo

8/5/09
Tabata 8 round series:
High knees
Karaoke
6 round series:
Sprints
isometric leg hang
Jump Squats

25 pullups
4 x 10 @95# – push press
Dips 21,15,9

8/6/09
ran 3.2 mi

8/7/09
23 pullups
4 x 3 UH Squat (95#,115#, 115#, 135#)
… 7,6,5 all @135# (was supposed to go down to 1, but my wrist started really bothering me, so I switched things up)
Power Clean
Front Squat
Push Press
Deadlift
–Power Clean: 3@ 135#, 3@155#, 3@165#, 2@175#,2@175#, 2@175#
Med ball throws, stretching

8/9
run 3.5 mi with 15 min tempo run

8/10/09
5×3 Bench – 135#, 185# x 4
5rounds:
9 Thrusters @95#
9 pullups
… ~10min
row 5000m = 24:xx

8/11/09
run 6 mi – 3 hill intervals w/ 15 burpees at start of hill
And (30 additional burpees)

8/12/09
5×3 power clean @ 135#,135#, 155#, 175#,185# PR – and felt i could have gone higher
5 rounds:
DL x5 @225#
row 500 m
15 BW squats… 16:53

8/13/09
10min warmup run
4 x 30 sec intervals
4 x 1:30 intervals
1 x 3 min intervals

8/14/09
bike 2 hrs
3 rounds–w/ 3 min rest between
15 pullups
20 pushups
15 hanging leg raises
30 BW squats……… 2:45,2:55,2:55
2 more rounds, sans pullups

8/17/09
ran 7 mi
3 rounds:
1min plank
20 flutter kicks (1,2,3,=1)
20 russian twists w/ med ball
20 back extensions
–4×5 Front Squat @135#,155#,185#,135#

8/18/09
ran 3.5 mi w/ 4 x 3min intervals (1.5 min rest b/w)

8/19/09
DB Bench @60#s x 10,9,8
Standing Row @70# x 10,9,8
bike 35 min
145 pushups

8/20/09
core work
5 x 3 push-press @135#
3 rounds:
5 pullups
500 m rowing
20 BW squats
5 power cleans @135#….. 11:45
power cleans 5@155#
row 2000 m
bike / cooldown

8/21/09
ran 3 mi

8/22/09
biked 2 hrs

8/24/09
1 mi warm up run
6 rounds:
2 min tempo run
25 pushups— 6th round subbed 50 crunches
25 BW squats
cooldown
core work
70 lat pulldowns @100#

8/25/09
3x 3 OH Squat @ 95,115,115
10,8,6,4,2 of
pullups
185# DL…. 4:40
25 min light cardio

8/26/09
run 800m
3 rounds:
30 knees-to-chest jumps
50 back extensions
50 sit-ups
run 800m
…. yoga/ stretching

8/27/09
running: 10 min warm up, 12 min tempo run (approx 1.8 mi)
tabata series sprints

8/28/09
4 rounds:
L-sits to fail
20 med ball twists
25 back extensions

15 thrusters (85#)
21 hang cleans (85)
30 sumo pulls (85)
60 overhead press (80)
45 lat raises (30)
120 pushups
180 BW squats

8/30
7 mi run

8/31/09
core work
Tabata series sprints

shuttle run (12,24,36,48m)
30 pullups
shuttle run
30 pushups
shuttle run
30 sit ups
shuttle run
30 squats… 8:21

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