Sit, Push, Lunge, Bound, Walk, Swing, Crawl, Sprint

12/03/12

Warmup: High Knees, Butt Kicks, Lunges, Arm Circles x 2

3 rounds of:
Situps x 25
Plyo Pushups x 15
Lunges x 30 m
Bounding x 30 m
Hand Stand Walk 15 m
Kettle Bell Swing (35) 20
Bear Crawl x 30 m
Sprint (22 m) x 4

28:24

Weighted Pullups, OLY's and 5 Rounds of Body Weight

11/30/12

Weighted Pullups (50) 3, (60) 3, (70) 3, (80) 3, (90) 3
Body Weight (200) and my toe touched the ground for a split second on the 3rd rep of the last set.
These were also done on a wide diameter pullup bar.

Snatch (45) 4, (65) 4, (95) 4, (115) 4, (135) 10
Jerk (135) x 4 (alternate feet)
Clean to Push Press (155) 2, (175) 2, (205) 2, 2
SOTS Press (45) 12, (65) 10, (75) 10, (85) 10

5 Rounds of:
HSPU x 10
Pullups x 10
Situps x 10

Chipper & Snatch

11/20/12

Pullups x 20
Burpies x 20
Wall Ball Shots (20) 20
Situps x 20
Ring Dips x 20
HSPU x 20
KB Swing (45) 20
30" Box Jump x 20

Snatch (45) 6, (65) 4, (95) 3,  (115) 3, (135) 2, (145) 2, (155) - , (135) 2

Shoulders

06/20/12

Walk 1 mile
Hand Stand Pushups x 15, 10, 6, 6, 10
DB Press (dropset with 90 & 50 DB's) x 20, 15, 10
Side Raise (25) x 20, (20) x 15, 15
Rear Cable Fly (17.5) 20, 15, (22.5) 12
Face Pull (42.5) 20, 15, 10

Back Pain has moved down to pelvis and tailbone, alignment getting better from stretching, swiss ball, foam roller and wobble disk.

Arms & Circuit

05/28/12

Warmup, Pushups & Pullups x 50 per exercise
Weighted Dips (75 lbs/no weight) x 7/3, 6/4, 3/7
Press Downs (85) 12, 12, 12
Overhead Cable Extension (37.5) 15, (42.5) 12, 12
LF Machine Curl (140) 15, (130) 15, 15
Incline DB Curl (40) 12, 12, 12
Bar Curl (45) 25, 25, 25
Burpies x 50 (5:00)

Circuit:
Minimal rest between exercises.
Burpie x 10
Box Jump x 10
Body Squat x 20
Hand Stand Pushup x 10
Med Ball Situps x 10
Repeat x 3

Round 1 = 3:44, Round 2 = 3:39, Round 3 = 4:15