2009/11/09-22

11/9/09
3×5 press @135#
4 rounds:
500m row
12 burpees
15 box jumps… 13:30
box 2min/30sec(rest) –6 rounds

Don’t remember the rest of the week… but I do know that I was pretty lazy and didn’t work out two of 5 days

11/15/09
5 rounds:
15 deadlift @135#
20 pushups
500m row
20 airsquats
100 jump rope

11/16/09
core work
2500 m row – 11min (first 500m slowish)
3 rounds:
15,12,9 – thrusters @95#
21,15,9 – dips
3×15 – russian twists
stretching

11/17/09
yoga-20min
5 rounds:
2 burpie-broad jumps
25 30# DB swing

11/19/09
25-20-…-5
jump rope, sit ups, back ext
20 min “chelsea” = “cindy”
17/1 (and 1 min rest in middle) /1 in 1:03
3×5 push press @135#

2009/11/02-08

11/2/09
21,15,9 DL @185#
5×5 push-jerk
core work, yoga

11/3/09
stretching
1000 m row warm up
Fran… 6:15 (definitely slower than past times)
15 min eliptical
40 min boxing

11/4/08
20 min AMRAP (25 rounds)
35x jump rope
10 pushups
25 boxing jab/cross on heavy bag “patty cake”

11/6/08
run 5 mi w/ 3 rounds: 50 sit ups, 50 back ext
50 pullups
50 dips

11/8/09
played some basketball–quick note: I suck at basketball

2009/10/19-11/1

10/19/09
20 min warm up jog w/ 40 BW squats
4 rounds for time of:
400 meter run
30 Sit-ups
20 Push-ups
10 Pull-ups…13:30 (including moving between stations)

10/20/09
Push Jerk 3 x 3
10, 9, 8…3, 2, 1 Goblet Squats (60#DB)

10/21/09
yoga-35min
3rounds:
7x Heavy Deadlift (225#)
10 pullups
19x burpees…. 7:25
boxing ~40min

10/24/09
3.2 mi run

10/25/09
35 min eliptical
15 min rowing

10/26/09
3×5 @135# F Squat
90 wall ball @20#
50 dips
lots of stretching — my IT bands have been /are KILLING me

10/27/09
tabata sprints
15,14,…,7,6 pushups and 10,9,…,2,1 pullups

NOTE: In the past 4-6weeks, I have lost muscular strength and gained adipose tissue (fat). This is due to a confluence of 3 things: 1-poor diet, 2-lower exercise, 3-shitty weather (lack of motivation). I plan to work heavily on all of these in the coming weeks.

10/28/09
3 mile run

10/29/09
yoga – 45 min
20 min rowing
30 x hang clean @135#
DB OH press 3×10 @45#,45,35
calisthenics
20 dead hang pull-ups

10/30/09
5 mi run

11/1/09
5 rounds:
5 cleans @135#
15 pushups
500 m row
… 45 min eliptical