Friday, July 17, 2009
POWER / ENDURANCE
Hours of Sleep: 8.50
Overhead Squat x 15
Run 400m
6 Rounds
Used a rubber 35# plate with a grip and did one handed...left/run/right/etc.
Total time: 23:20

Workouts for past week:

Tuesday, July 7, 2009
POWER - 4 X 20
Hours of Sleep: 8.00
Warm up: did a mockery of jump rope...then light cleans and presses.

Did alternate sets of the following:
Cleans
Overhead Presses
No cables, used Oly bar.
4 sets of 20 each; did 20 cleans then 20 presses.
95#, 75#, 65#, 65#
Total time: 21:15
Then few minutes of yoga.

Wednesday, July 8, 2009
SPRINTS - STAIRS
Hours of Sleep: 8.00
5 Stair Sprints, rest 2 minutes, repeat x 4, post total time.
(20 total stairs)
Goal times per 5 stairs (up/down) set: 8 min
...Here's the problem. I read six flights as the total of three stories, the height of the building I'm in right now, about 60 stairs total. It must've been too short because I finished in 16:40. Each set only took me about 2:45 of five times up/down.
EM

Thursday, July 9, 2009
STRENGTH - ENDURANCE
Hours of Sleep: 8.00
MBG Online - 15/15 x 16 minutes each (32 min.total): 15 seconds exercise 1, 15 seconds rest, 15 seconds exercise 2, 15 seconds rest, repeat for a total of 16 minutes. Alternate between:
1. Burpees
2. Jump Rope
Rested by walking one 440 lap...
1. Hindu Squats
2. Mountain Climbers
Tough outside today...about 80 degrees, 90% humidity.

Rest as needed, then perform 20/15/10/5 reps of each 5 AFAP of:
1. Tucks
2. Supermans
-----Did these 2x's through...8:00

Monday, July 10, 2009
REST

Saturday, July 11, 2009
POWER
Hours of Sleep: 8.50
PWR, END - 15/15 x 10 minutes
1) Kettlebell 16kg clean & press, sets of 5
Rest 5 minutes
2) KB Two Hand Swing 16kg
3) Hanging Knees to elbows
20 total minutes of working out

Sun July 12
REST

Monday, July 13, 2009
POWER STRENGTH
Hours of Sleep: 8.00
Worked on range all day...then CAT training...
4 sets of 15 reps of each of the following, alternating between:
1. Push Ups:
Strength-regular
2. Body Rows:
Stability-JG 60 degree
Rest as needed, then perform 3x12 of each, alternating til done
1. Box Squats – Full ROM squat to 8-12” box
2. Jungle Gym curls – 1” lift curls
.......Don't actually have a JG...bought a TRX before I knew about JG.

Tuesday, July 14, 2009
POWER ENDURANCE
Hours of Sleep: 7.00
Run 400m
25 BW Squats
6 rounds Total Time: 20:30

Wednesday, July 15, 2009
ENDURANCE
Hours of Sleep: 7.00
35# Farmer Walk BB Court
5 shrugs
10 hanging knee to elbow
10 rounds
Total Time: 16:23

Thursday, July 16, 2009
JUMP ROPE
Hours of Sleep: 4.00
Jump Rope 30/30 for 30 minutes.

Of course it was...my luck....hahahaha.

I did it twice through in 8:00 and ran out of time anyway. No harm in extra core work.

Thanks,

Eric

At the end where we do 20/15/10/5 it says " 5 AFAP"

Does this mean we go through the sequence 5 times AFAP?

Thanks,

EM