W1 Snatch, DU, Pullups, Toes to Bar & W2 Run, Bike, Muscle Up

08/29/14

6 rounds of:
Snatch (95) 8
Double Unders x 16
Pullups x 8
Toes to Bar x 8

W1 Back & W2 Chest

08/28/14

Workout 1 Back

Deadlift (135) 10, (225) 10, (315) 10, (365) 10, (405) 4
Close Grip Pulldowns 4 x 12
Straight Arm Pulldown 4 x 12
TechnoGym Pulldown 4 x 10
Pullups x 30


Workout 2 Chest

30 second rest periods between each set
TechnoGym Press (neutral/pronate) 4 x 15n/15p
TechnoGym Fly 4 x 15
Incline DB Fly (40) 12, (50) 12, (60) 12, (70) 10
Ring Dips x 10, 8
3 rounds of:
Toes to Bar x 10
Situps x 10

W1 Snatch & W2 Arms

08/27/14

Workout 1

Snatch (75) 4, (95) 4, (115) 4, (135) 4, (155) 2, (175) 2, (185) 2, (205) -
Rope Crunch 4 x 20


Workout 2 Arms

LF Machine Curl 4 x 15
LF Triceps Press 4 x 15
LF Preacher Curl 4 x 12
Press Down 4 x 12
Barbell Curl 4 x 12
Single Arm Cable Curl 4 x 12
Rope Press Down 4 x 14

Pullups, Burpees, KB Swing, Row, Situps

08/26/14

Pullups x 50
Burpees x 50
KB Swing (53) 50
---
4 rounds of:
Row 500m
Situps x 25
---

KB Swing (53) 50
Burpees x 50
Pullups x 50

Squats, DU's, Wall Balls

08/25/14


Squats (135) 10, (225) 10, (275) 5, (315) 5, (365) 5, (335) 5, (295) 5, (275) 5
30 Double Unders after each set of squats (240 total)

Wall Balls (20) 150

W1 Arms & W2 Shoulders

08/21/14

Workout 1 Arms

Barbell Curls 5 x 12
Pressdowns 5 x 12
---
Incline DB Curls 4 x 12
OH Single Arm Extension 4 x 12
---
LF Preacher 4 x 12
Rope PRessdown 4 x 12
---
Single Arm Pulldown Curl 4 x 12
Ring Dips (strict) 3 x 10
Skin the Cat x 4


Workout 2 Shoulders

Jerk (95) 2, (115) 2, (135) 2, (155) 2, (185) 2, (205) 2
Seated DB Press (80) 12, (90) 12, (100) 10
Upright Row (95) 10, (125) 10, (125) 10, (75) 8

Deadlift & Weighted Pullups

08/20/14

Deadlift (135) 10, (225) 10, (315) 5, (365) 5, (405) 5, (315) 3 x 5
Weighted Pullups (25) 5, (35) 5, (45) 5, (55) 3, (65) 3, (75) 2, (100) 2, 1

Bench, Snatch, Handstand, HSPU

08/19/14

Bench Press (135) 10, (185) 10, (225) 5, (275) 5, (315) 5, (365) 2, (275) 10, (205) 10

7 rounds of:
Snatch (75) 4, (95) 4, 4, (115) 4, 4, (135) 4, 4
Handstand (max hold)
Handstand Pushups x 4

Legs, "Fran" (Thrusters, Pullups)

08/18/14

Squat (135) 5, (225) 5, (275) 5, (315) 5, (365) 5, (315) 5 x 6

21-15-9 reps of:
Thrusters (95)
Pullups

Peak Sprint Triathlon 2014

08/16/14

Swim 300yards
Bike 15 miles
Run 3 miles
(1:22:44)

Swim

08/13/14

Swim 600y

W1 Half-a-Murph & W2 Arms, Back

08/12/14

Workout 1

Run 1 mile (TM)
Pullups x 100
Pushups x 200
Squats x 150


Workout 2

LF Machine Curl 4 x 15
LF Triceps Press 4 x 15
Incline DB Curl 3 x 12
OHDB Extension 3 x 12
Single Arm Cable Curl 3 x 12
Overhead Rope Press 3 x 12
Wide Grip Rear Pulldown 3 x 12
Wide Grip Pulldown 3 x 12
Cable Rows 3 x 12
Smith Bar Rows 5 x 12
Rear Smith Shrugs 4 x 12

W1 Bike, W2 Bench, DB Fly, Squat, Situp, Toes to Bar & W3 Snatch, Bike

08/11/14

Workout 1 Bike 6 miles


Workout 2

4 rounds of:
Bar Pushups x 10
TRX Rows x 10
---
Bench Press (135) 10, (225) 4, (275) 4, (315) 4 - 4
Incline DB Fly 4 x 12
Squat (135) 10, (225) 4, (275) 4, (315) 4, (335) 4, (365) 4, (385) 2, (335) 4, (275) 4

5 rounds of:
Situps x 10
Toes to Bar x 10


Workout 3

Snatch (65) 4, (95) 4, (115) 4, (135) 2, (155) 2, (165) 2, (185) 2, (135) 1
Bike 6 miles

Chicago 10k

08/10/14

Chicago 10k
60 minutes

W1 Bike & W2 Rope, Clean, Situp, KB Swing, Tire Flip

08/09/14

Workout 1 Bike 15 miles

Workout 2

3 rounds of:
Rope Climb (17') 3
Hang Clean (135) 10
GHD Situp x 15
KB Swing (70#) 20
Tire Flip x 20

Bike

08/08/14

Workout 1 Bike 6 miles

Workout 2 Bike 6 mile

W1 Bike, W2 Snatch, Swim & W3 Bike, Run

08/07/14

Workout 1 Bike 6 miles


Workout 2

2 rounds with 65#, 2 rounds with 95# of:
Snatch Balance x 5
Sots Press x 5
---

3 rounds with 95, 115, 135# of:
Snatch (high hang) x 4
Snatch (hang) x 4
Snatch x 4
---

Swim 600y

Workout 3

Bike 6 miles
Run 1 mile

W1 Deadlift, Swim, W2 Calves & W3 Run

08/06/14

Workout 1

Deadlift (135) 10, (225) 8, (275) 8, (315) 8, (365) 8, (405) 3
Swim 600y


Workout 2 Calves

Standing Calf Press 4 x 10
Seated Calf Press 4 x 10

W1 Bike, W2 OHS, Squat, Bench, Swim & W3 Bike

08/05/14

Workout 1 Bike 6 miles


Workout 2

Overhead Squat (95) 2, (115) 2, (135) 2, (185) 2, (205) 2, (225) 2
Squat (225) 3 x 10
Bench (135) 10, (225) 4, (275) 2, (315) 2, (365) 2, (385) 2
Swim 600 yards


Workout 3 Bike 6 miles

Bike, Snatch, Swim

08/04/14

Workout 1 Bike 6 miles


Workout 2

Snatch (65) 2, (95) 2, (115) 2, (135) 2, (155) 2, (185) 8 x 2
Swim 500 yards
Bike 6 miles

Row, Rope, KB Swing, Tire Flip, GHD situps, Box Jumps

07/03/14

3 rounds of:
Row 200m
Rope Climb (17')  2
---
3 rounds of:
Kettle Bell Swing (70) 15
Tire Flip x 10
---
3 rounds of:
GHD Situps x 10
Box Jump (24") 10

Warrior Dash Wisconsin 2014

08/02/14

Warrior Dash
3 miles, 14 obstacles