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
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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)