Tuesday, January 27, 2015

These Burpees Suck 18:48

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups

18:48
156 ahr
186c

Saturday, January 24, 2015

Run 7 miles at Eagle Creek

7.04 miles
1:09:2
159 ahr
1,064c
9:52 pace

Friday, January 23, 2015

Row, run, etc.

500M row
10 pushups
10 russian twists (20# med ball)
5 pull-ups
5 chin-ups
5:00 on treadmill (1 minute each at 5-6-7-8-9 mph)
4 rounds

47:13
158 ahr
475c

Soundtrack: Pink Floyd live at Pompeii, Black Sabbath: Gathered in Their Masses

Thursday, January 22, 2015

Wednesday, January 21, 2015

80 Deadlifts, 40 push press

2 x 10 - 95# deadlifts
2 x 10 - 125# deadlifts
2 x 10 - 145# deadlifts
2 x 10 - 175# deadlifts
1 x 5 - 95# push press after every deadlift set (8x5=40 total)

Monday, January 19, 2015

100 KB swings (35#), 10 TGUs (25#)

2 sets of 10 kettle bell swings (35#)
2 Turkish get-ups (1 right, 1 left)
5 rounds total

Saturday, January 17, 2015

10 Hill climbs, 100 push-ups, 12:53

1 Hill climb, then 10 push-ups
Start next round when partner completes hill climb
10 rounds total
12:53
.82 miles
162 ahr
170c

Friday, January 16, 2015

Run, row, ride, etc.

5:00 on treadmill (minute each at 5-6-7-8-9 mph)
500M row
10 pushups
10 sit-ups
10 russian twists (20# med ball)
5 pull-ups
5 chin-ups
5:00 on indoor bike
3 rounds

49:32
165 ahr (89% of 185 max)
533c

Soundtrack: Jane's Addiction Live in NYC

Thursday, January 15, 2015