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

Deadlift & "Diane" (Deadlifts, Handstand Pushups)

01/06/13

Deadlift (135) 10, (225) 10, (275) 4, (295) 4, (315) 4, (335) 2, (355) 2, (375) -
"Diane"
21-15-9 reps of:
Deadlift (225)
Handstand Pushup
(7:14)

Situp, KBS, Snatch, OHS, Clean, Jerk, Snatch (pull, balance), Sumo Hi Pull, Deadlift (snatch, clean)

12/29/13

4 rounds of:
Abmat Situps x 25
Kettle Bell Swing (35#) x 25
---
Warmup: the following snatch and clean exercises & volume with (75, 95#)
3 rounds of:
Snatch (135#) x 2
Overhead Squat (135#) x 2
---
3 rounds of:
Clean (135#) x 2
Push Jerk (135#) x 2
Front Squat (135#) x 2
---
3 rounds of:
Snatch Pull (135#) x 2
Snatch (135#) x 1
Snatch Balance (from behind the neck) x 2
---
Sumo Deadlift Hi Pull (135#) x 2-2-2
Snatch Deadlift (135#) x 2-2-2
Clean Deadlift (135#) x 2-2-2

Situps, Deadlift, Pullups, Squats, Box Jumps

12/21/13

Situps x 60
Deadlift (65) 10, (85) 10, (95) 10, (135) 4, (185) 4, (225) 4, (275) 4, (315) 4, (335) 2, (355) 2
6 rounds of:
Pullups (deadhang) x 10
Squat (95) 10
24" Box Jumps x 10

Situps, Squats, Pistols, Thrusters, Deadlift

12/02/13

7 rounds of:
Situps x 10
Squats x 10
Pistol Squats x 5R/5L

7 rounds of:
Thrusters (95) x 5
Dead Lift (225) x 10

Vacation is over. I managed to eat fairly clean and did a fair amount of running on the trip.

500 Reps: SU, TGU, DU, FSquat, PP, DL, DBSnatch, C2B, Burp

05/20/13

Workout 1: Muscle Ups (bar)
Green Band x 5, 5
Black Band x 10
Kipping x 10
Green Band x 3
Black Band x 5

Workout 2: 500 Reps
50 reps of each exercise:
Situps (abmat)
Turkish Getup (25)
Double Unders
Front Squat (115)
Push Press (115)
Deadlift (115)
Dumbbell Snatch (60)
Handstand Pushups
Chest 2 Bar Pullups
Burpees

W1: Deadlift, W2: Run 2mi +, W3: Dead, HS, SU, KBS

03/29/13

Workout 1:
Deadlift (135) 10, (225) 10, (275) 4, (315) 4, (335) 4, (355) 4, (225) 10, 10

Workout 2:
Run 2 miles (outdoors, minor hills)
Bar Muscle ups (assisted, kipping)

Workout 3:
4 rounds of:
Deadlift (135) 10
Handstands (parellettes) max
Abmat Situps x 25
Kettle Bell Swing (55) 25

Glutes were wrecked the next day, lower back good.

W1: Fight Gone Bad & W2: Chest

12/19/12

Workout 1:
3 rounds of:
20lb Wall Ball Shots x 1 minute
24" Box Jump x 1 minute
75lb Sumo Deadlift Hi Pull x 1 minute
75lb Push Press x 1minute
Rest 1 minute

Workout 2:
Bench Press (ss w/Burpees) (135) 20, (225) 20, 20, (185) 20
Burpees 20, 20, +10, 20, 20
Incline DB Fly (45) 12, 12, 12, 12
3 rounds of:
Pushups x 10
Ring Dips x 10

W1: Gymnastics & W2: Back

12/14/12

workout 1:
Ring Muscle Ups (assisted) 20
Ring Pullups x 10, 10, 10
Ring Dips x 10, 10, 10
L-Sit x 30s, 20s, 10s, 15, 15, 15, 15
HSPU 15, 10, 12
Pullups 20, 15, 12

workout 2:
Deadlift (45) 10, (135) 10, (225) 12, (275) 10, 10
Barbell Row (135) 15, (155) 10, 10
Close Grip Pull Down (140) 13, (160) 12, (180) 10, (120) 16
Straight Pull Down (70) 10, 10, 10
Rear Shrug (110) 12, 12, (120) 12, 12
Nautilus Shrug (90) 12, 12, (140) 12, 12

sunday-on-a-monday: Deads, Squats, HSPUs

12/10/12

Today was one of those days. So busy! I forgot to eat my snacks and missed my early workout and had to cancel my afternoon workout. I didn't feel like joining the rush hour traffic in the gym, so I decided to do a CrossFit.com wod, (Sunday, 12/09/12), in the basement at home. you can always count on a CrossFit workout to kick your ass in ten minutes or less.

5 rounds for time:
Deadlift (275) 7
Squat x 30
Handstand Pushup x 7

9:56

W1: 5Hundos, W2: Back

12/06/12

Workout 1:
Double Unders x 100
Situps x 100
Pullups x 100
KB Swing x 100
Wall Ball Shots (20) 100

Workout 2:
Deadlift: (45) 15, (95) 15, (135) 15, (225) 10, (315) 5, 5, (335) 2
Alternating Pulldown (50) 30, (90) 16, (70) 30, (60) 30, (100) 10

Pullover (superset w/Rear Shrug) (70) 10, 10, 10, 10
Rear Shrug (160) 10, 10, (180) 10, (140) 10

Front Shrug (160) 10, 10, 10, 10
Hammer Curl (40) 60

Workout 1: Chest & Workout 2: Tomlinson (hero workout)

07/06/12

Workout 1:

Run 1.5 miles outside (temp in high 90's, too hot!)
Bench Press (135) 20, (225) 20, (275) 10, (315) 5
Incline Isolateral Press (200) 15, (250) 10, (280) 10
Weighted Dips (45) 15, (75) 10, 7
Cable Fly (27.5) 15, 12, 12

Workout 2:
Tomlinson hero workout from Crossfit. I did the running on the treadmill and I did not time the workout either.

Run 200 meters
Burpee Deadlifts (with 60 lbs DB's) x 11
Repeat for 8 rounds