Row, Pullup, KB Swing, TGU, KB Snatch, Toe2Bar, Burpees

09/30/13

Row 2 miles
3 rounds of:
Pullups (strict) x 15
Kettle Bell Swing (70) x 30
Turkish Get Up (53) x 4R/4L
KB Snatch (70) x 4R/4L
Toes to Bar x 15
Burpees x 30

Crosstown Classic Chicago 10k

09/28/13

Run 10k
(57:00)

Wanted to run it around 50:00, but I came of with this list of excuses instead:
- Still congested from cold
- Didn't get to sleep on time the night before
- Ate like shit and drank all week

Arms

09/27/13

Still feeling shitty from the cold, have the Chicago, Crosstown Classic 10k on Saturday and didn't want to workout, so I just did arms.

Cable Curls 4 x 15
Rope Press 4 x 15
Incline DB Curls 3 x 15
Overhead Single DB Extension 3 x 15
21 Curls x 3
Overhead Rope Extensions 3 x 15
Chin Ups 2 x 10
Ring Dips 2 x 10

W1: Pushups, Bench, Dips, Situps, Toes 2 Bar, Run & W2: Push Press, Bench, Muscle Ups

09/25/13

Workout 1:
Bar Pushups 4 x 25
Bench Press (225) 15, 14, 11, 10
Ring Dips 4 x 25
Situps x 100
Run 1 mile

Workout 2:
Push Press (135) 2, (155) 2, (175) 2, (195) 2, (215) 2, (225) 1, 1
Bench Press (185) 2, (205) 2, (225) 2, (245) 2, (275) 2, (295) 2, (315) 2
Muscle Ups x 30

Rest Day

09/24/13

Rest Day (Sick day)

Row 5 minutes, felt like shit

W1: OHS, Situps, OHS, T2B, OHS, GHDSU, W2: Burpees, Run, BC, BJB, KBS, WBS & W3: Run 6 miles

09/23/13

Workout 1
Overhead Squats (45) x 50
Situps x 100
Overhead Squats (115) x 25
Toes to Bar x 50
Overhead Squats (185) x 10
GHD Situps x 20
(29:13)

Workout 2:
2 rounds of:
Burpees x 10
Run 200m
Bear Crawl 100'
Broad Jump Burpees x 100'
Burpees x 10
Run 200m
Wall Ball Shots x 15
Handstand Walk 100'

Workout 3:
Run 6 miles
(49:00)

Run 10k

09/21/13

Run 10k
(50:00)

W1: Swim & W2: Rope Climb, Box Jump, Kettle Bell Swing

09/10/13

Workout 1:
Swim 1200 y

Workout 2:
4 rounds of:
Rope Climb (17') x 3
Box Jump 30" x 10
Kettle Bell Swing (70) x 20

W1: Run, Arms & W2: Pushups, Bench, Thruster, Slam, Pullups, Dips

09/19/13

Workout 1
Run 1 mile, incline 4
Superset 1:
Cable Curls 4 x 15
Rope Press 4 x 20
--
Superset 2:
Incline DB Curls (40) 3 x 10
DB Overhead Press (75-95#) 3 x 12
--
21 Curls (55), sets x 3
Superset 3:
Single Cable Curls (22.5) 3 x 12
Overhead Rope Extension (57.5) 3 x 12
Superset 4:
Chin Ups 3 x 10
Ring Dips 3 x 10

Workout 2:
Bar Pushups 3 x 20
Bench Press (135) x 20, (225) 10, (275) 2, (295) 2, (315) 2, (325) 2, (330) 2
--
21-15-9 reps of:
Thrusters (65)
Slam Ball (20)
Pullups
Ring Dips
(12:30)

W1: Muscle Ups, Toes 2 Bar, Squats, Situps & W2: Lunge, Leg Press, Squat, CPU, OHS, RD, BJ

09/18/13

Workout 1
Muscle ups (bar) x 5, 5, 5
5 rounds of:
Toes 2 Bar x 10
Squats x 20
Situps x 20
Muscle Ups (bar) x 5
---
Workout 2
Lunges x 100
Leg Press (360) 2 x 50
Squat (135) 2, (185) 2, (225) 2, (245) 2, (265) 2, (285) 2, (305) 2, (315) 1
5 rounds of:
Clap Push up x 10
Overhead Squat (95) x 15
Ring Dips x 10
Box Jumps 24"

W1: Row, WB Shots, HSPU, C&J, Burpee, Muscle Ups & W2: Pushups, Double Unders

09/17/13

Workout 1:
6 rounds of:
Wall Ball Shots (20) x 5
Handstand Pushups x 5
Clean & Jerk (135) x 5
(12:44)
---
10 rounds of:
Burpees x 10
Muscle Ups (Rings) x 3
(19:03)

Workout 2:
4 rounds of:
Pushups x 50
Double Unders x 50

Row, Snatch, "Fran", Squats, Pistols, Situps, GHD Situps, Hip Extensions, Row

09/16/13

Row 1600m (6:03)
Snatch (95) x 10 (135) x 10 (165) x 10
21-15-9 of:
Thrusters (95)
Pullups
(7:41)
Pistol Squats x 50
Squats x 100
Situps x 50
GHD Situps x 50
Hip Extensions x 50
Row 1600 m

Clean & Jerk, Snatch & Rock Cut Coyote Howl "Nite" Trail 10k Run

09/13/13

Clean & Jerk (75) 4, (95) 4, (135) 4, (185) 4, (215) 4
Snatch (135) 4, (95) 10
---

Run 10k
Rock Cut Coyote Howl "Nite" Trail 10k Run
Thank god my partner was well prepared for this race. I would have been screwed without a head lamp. A slightly dangerous run through rugged trails and hills in the dark of night, I tripped and nearly fell several times. It was a lot of fun and I would definitely do that run again. I plan to add trail running to my future programming. Every run is getting a little bit easier and I am growing more eager to run the next race!

Weighted Chin Ups & Ring Dips (recover from last 2 days)

09/12/13

5 rounds of:
Weighted Chin Ups (30) x 5
Weighted Ring Dips (30) x 5

Still recovering from the last 2 days, chin ups and dips were all I could muster and I have a 10k tomorrow.

W1: Row, KB Swings, Pushups, Burpees, Ropes & W2: "The Don"

09/11/13

Workout 1:
4 rounds of:
Row 800m
Kettle Bell Swings x 25
Pushups x 15
Burpees x 10
---
4 rounds of:
Battle Ropes 60 seconds
Rope Pulleys 60 seconds
---

Workout 2: "The Don"
Deadlift (110) x 66
Box Jump 24" x 66
Kettle Bell Swings (55) x 66
Knees to Elbows x 66
Situps x 66
Pullups x 66
Thrusters (55) x 66
Wall Balls (20) x 66
Burpees x 66
Double Unders x 66
(54:36)

Did this workout with super-trainer Phil "Phillopian Tubes" Toldo. He shit his spleen out immediately following the workout.

Deadlift, Muscle Up, Clean, HSPU, Situps, Pushups, Pullups

09/10/13

10 rounds of:
Deadlift (295) x 1
Muscle Up x 2
Clean (185) x 3
Handstand Pushup x 4
(24:02)
---
3 rounds of:
Situps x 10
Handstand Pushup (kipping) x 5
Muscle Up x 2
---
5 rounds of:
Pushups x 20
Situps x 10
Pullups x 5

W1: Row & W2: Run, Row, Bench, DB Hang Clean, HSPU, Situps

09/09/13

Workout 1:
Row 30 minutes
(7029m)

Workout 2:
Run 1600m, Row 1600m
Run 800m, Row 800m
Run 400m, Row 400m
---
Bench Press (135) 10, (225) 10, (275) 10, (300) 8
Incline Bench Press (135) 10, (185) 10, 10
21-15-9 of:
DB Hang Squat Cleans (100)
Handstand Pushups
---
Situps x 100

Bike, Run, Sprint, Situps, Pullups, Pushups, Swim, Bike

09/06/13

Bike 10 miles
Run 1 mile
Sprint 50y x 9
Situps x 100
10 rounds of:
Pullups x 10
Pushups x 10
---
Swim 600y
Bike 10 miles

Workout 1: Run 5k, Pullups, Pulldowns, Rows, W2: Snatch, Wall Balls, BJs, Squats, Deads

09/05/13

Workout 1:
Run 5k
Pullups 5 x 10
Superset:
Pulldowns 4 x 10
Cable Rows 4 x 10
---
Barbell Rows 3 x 10

Workout 2:
Wall Balls (10) x 50
Snatch x 2 (135, 155, 165, 175, 185)
Squats (H) x 2, (225, 275, 295, 305)
Deadlifts x 2 (225, 275, 295, 315, 335, 355, 365)

Row, KB Swing, Burpee, Bench Press

09/04/13

3 rounds of:
Row 500m
Kettle Bell Swing (55) x 25
Burpee x 25
---
Row 1k
Bench Press (135) 30, (185) 20, (225) 10, (135) 20

W1: Muscle Ups, Dips, L-Sit, Skin the Cat, Lowers, HSPU, GHD Situps W2: AMRAP, MU, Clean, Squat

09/03/13

Workout 1:
3 rounds of:
Muscle Ups x 1
Dips x 5
---
3 Rounds of:
Muscle Ups x 3
Handstand Pushups x 10
---
3 Rounds of:
Muscle Ups (Bar) x 3
Handstand Pushups (kipping) x 10
---
GHD Hyper Situps 3 x 10
GHD Situps 3 x 10
Back Extensions 3 x 20


Workout 2:
Bike 10 miles
AMRAP 20 minutes:
Muscle Ups x 1
Cleans (135) x 5
Squats x 8
(16 rounds)
Bike 10 miles

Run 5k

09/02/13

Run 5k

Run, Bench, Snatch

08/30/13

Run 2.5 miles
Bench Press (225) 5 x 10
Snatch (95) 10, (135) 10, (155) 2, (165) 1, (175) 1