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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

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