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Monthly Archives: February 2010

2/15/10
3 rounds:
run ~1.2 mi
50 BW squats

2/17/10
USMC PFT= 252/300
100 crunches, 13 dead-hang pullups, 3mi in 20:05.

2/18/10
3 rounds:
9 DL (135#)
15 pushups
21 box jumps (24″)… 4 min and change
… 4×3 (L,R) turkish get ups [I need to work on these–and my OH press]
800 m row = 3:23
yoga

2/19/10
2 rounds:
5 min row
3 min OH squat (wood bar 1st, 3×5 OH press 2nd round)
1 min burpees

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2/8/10
DL: 135#x10, 185#x10, 225#x5, 275#x3,3
F.Squat:135#x5,5,5,5 , 175#x5
Clean: 155×3,3,3
HR @ 100-110 – walking at incline: 40 min

2/9/10
don’t remember

2/10/10
row 1000 m
12 KB swings (40#)
row 500 m
24 KB swings
row 250m
48 KB swings…. 10:52
… 5 rounds:
21 double unders
14 sit ups
7 triangle pushups

2/11/10
4 hrs snowboarding

2/12/10
3×5 press (95, 115,115)
10,9,…, 2,1
OH plate lunge (45#)
Pullups……. 6:50
thrusters
3×3 clean and press (135#)
—snowboarding for 4 hrs

2/13/10
snowboarding 2.5 hrs

2/14/10
snowboarding 2 hrs

2/1/10
BONKED
3 rounds (2 min):= bonk
2 burpies
5 pullups
15 sit ups
….
3×25 pushups ; 3×15 KB swings

2/2/10
5 rounds:
100 jump ropes (150 first time)
30 box jumps
30 wall ball …. 21min

40 min biking- HR ~110-115

2/3/10
40-30-20-10:
double unders ; sit ups
25 double unders
work on cleans – 20 min
75 pushups

2/4/10
5 rounds:
12 L hand snatch (30#)
12 R hand snatch (30#)
12 pullups
15 pushups …. 12:20

2/6/10
4 1-min rounds each:
thrusters (70#) [20,15,12,10]
jump rope [100, 85, 80, 80]
burpies [20, 15, 15, 12]
row [cal= 14, 14, 15, 13]
… bike 40 min @ low HR

/1/26/10
yoga – 30 min
CF 300 Challenge – 13min flat

1/27/10
snowboard 2.5 hrs…
Row 1 k, 50 sit ups & double unders
row 500m, 25 sit ups & double unders
Row 250 m, 10 sit ups & double unders… 12:55

3 rounds: 20 mtn climbers, 20 wall ball
4×5 press – 95, 115, 115, 115

1/28/10
snowboard 2 hrs

1/29/10
rest and meditation

1/30/10
Tabatas – 1 min rest between stations
pullups ( high = 20, low = 8 assisted)
sit ups (high = 22, low = 13)
push ups (high = 25, low = 8)
BW squats (high = 15, low = 15)
…. slow movement (bike) for ~70 min ( 110 <= HR <= 120)

1/31/10
yoga
max DH pullups – 15