The last week or so

Fri- Off
Sat- Sick
Sun- Vegas
Mon- Vegas

Tues-
Ran 1 mile, walk 150m, run 1\2 mile, walk 150m, run 1\4 mile

Then: 10, 7, 5 Deadlift, Clean, Press X 3 rounds (not timed)


Wed- Front squat \ bench press 90 lbs

21-15-9

Thur- Travel home

Fri- Fran 21-15-9 Thrusters\Pullups (95lbs)

New Record: 6:30 (prev 8:06, 9:08, 13:00)

Karen

150 wall balls (throw a 20 lb med ball at a 10 ft target, catch, full squat, do it again x150)

Subbed 45 lb thrusters (full front squat, overhead press x 150)

13:25min

2 hours later and still sweating

Last few days

Tues- just worked...
Wed- 2 min skips, 2 min situps, 90secs skips, 90 secs situps, 60 and 60. 30 and 30

Total skipping: 320 Total situps 100

Long weekend again

Friday - Can't remember
Sat- Went to the fair and poker
Sun- Worked (yes on Sunday)
Mon- 12 hour work day


Maybe get off early tomorrow and workout...

Tues- Long work day
Wed- Heavy lifting work day and rearranged my gym (got 6 deadhang pullups in a row) PR

Thurs- Pullup ladder

Clock running- 1 in the first minute, 2 in the second etc...
Completed 14 in the 14th and then 5 more

First four min. full pullups

Tabata something

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

41 pullups
84 pushups
60 situps
110 squats

295 total reps in 16 min

Sun

Sat- Off
Sunday

Deadlift 5-5-5-5-5

Don't have much weight so flipped my loader tire 5 sets of 5


Need more plates!

Week off...

After 10 k was a little sore and then worked long days in the hot sun and couldn't muster the energy to work out.


Today
Fight Gone Bad
3 rounds of 5 minutes (1 min each station)
1- Wall ball
1- High pull (85lbs)
1- Box step ups (20 inch)
1- Push press (85lbs)
1- Situps

Count reps for each rounds
1 min rest between each rounds

1st- 100
2nd- 100
3rd- 77

Long long weekend

Friday- worked (sweated lots)
Sat- Layed around at the lake
Sun- ditto
Mon- Worked hard (2 shirt day)

No workouts since the run that hurt pretty good