Tuesday, June 28th June 28, 2011

Cardio Body Pump:

Run 1 Mile – 7:06
Rest 3 Minutes
Max Double Unders in 3 Minutes – 84
Rest 3 Minutes
Row 1000m – 4:05
Rest 3 Minutes
20 Burpees
30 KB Swings (35#)

Total Time: 26:20

Monday, June 27th

Front Squat
1-1-1-1-1-1-1
150 for all reps

AMRAP 7 Minutes
7 Back Squat (100#)
7 Ring Dips (3 Ring Dips / 4 Strict PUs)

2010/2011 Performance Evaluation June 13, 2011

Here’s my assessment: LeBron James Sometimes Meets Expectations.

But no matter what, I still love this photo.

Annnd we’re back. 8 Months Later. May 30, 2011

I finally have stuff to write about again so I will actually start keeping track of times and loads.

First time doing Murph today – holy buckets. I’m still dead 5 hours later. 1:07:51. About 15 minutes off the times of PCF’s fastest ladies, but I’ll take it as a first. Frankly, I still can’t believe I did 200 pushups.

Thursday, September 2nd September 3, 2010

This is the third time I’ve worked out this week – which is a record for the last 2 months. I love the working wounded class – it actually makes me feel like I’m a part of something rather than having to figure out stuff on my own. And misery loves company – especially when it’s Kevin C.

Suitcase Deadlifts on 1 Leg
Warmed up to 75.
5×5
75-75-75-85-95

All things considered, pretty happy with this.

Pistol Volume
3 pistols on the minute for 20 minutes
Used the thin orange band for assistance. Seriously happy that I did 60 pistols in 1 day. I’m sold on the volume training concept.

Wednesday, September 1 September 2, 2010

I love September – it’s my favorite month of the year. Anniversary, Birthday, the return of College Football. And apparently now volume workouts can be added to the list of wonderful happenings in September. I did 20 strict pullups, albeit in 20 minutes – but I did them.

Wendler Bench
5 x 65
5 x 75
5+ x 85 (9)

Strict Pullup Volume – 20 minutes
Check and check

Back Levers
I hate being upside down more than I hate Michigan. And that’s really saying something.

Working Wounded – Still September 1, 2010

Warmup:
10 Pushups
10 Pistols
ITB Lax Ball
5 Press (35 lb barbell)
30 Sec Side Plank
Lat Lax Ball
Husseins

Workout:
Wendler Press
1RM = 95
Theoretical 1RM = 85

Wendler Warmup:
5 x 45 / 3 x 45

Wendler:
5 x 55
5 x 65
5+ x 72.5* (7)

Notes:
To calculate new 1RM
(11 x *72.5 x .03333) + *72.5 = New 1RM

THEN…….
Ring Dip Volume Work
1 x 20 Ring Dips with Brian’s assist

Front Lever Holds

Flexibility / Recovery
Husseins
Lat Lax Ball
Chest Lax Ball