W1: Pullups, Situps, Thruster, Clean & Jerk & W2: Arms, Shoulders

01/22/14

Workout 1
4 rounds of:
Pullups x 15
Situps x 15
Thruster (135) x 10
Clean & Jerk (135) x 10
(26:14)

Workout 2
Seated DB Press 5 x 10 (40), (70), (80), (90), (100)
DB Curls 3 x 10
Hammer Curls 3 x 10
Overhead Single Arm DB Extension 3 x 10

Workout 1: Arms & Back & Workout 2: Row, Situp, KB Darc Swing, Snatch

01/21/14

Workout 1
LF Machine Curl 3 x 10
LF Chest Press 3 x 10
Close Grip Bar Pushups 3 x 10
Chinups 3 x 10
Barbell Curl Dropset 3 x F/F
Overhead Single DB Extension 3 x 10
Deadlift (135) 10, (225) 10, (275) 10, (315) 10, (335) 10, (355) 8, (225) 9
Wide Grip Pulldowns 4 x 10 (140), (160), (180), (200)
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5 rounds of:
Bar Muscle Ups x 3
Handstand Pushups x 5
Burpees x 10
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Ring Work 20 minutes

Workout 2
4 rounds of:
Row 200m
Situps x 25
Kettle Bell Darc Swing (35) x 20
Kettle Bell Snatch (53) x 5R/5L
Hang Snatch (95) 10
18:20

Chest

01/20/14

DB Bench Press (80) 15, (100) 12, (105) 12, (110) 8, (115) 7
Incline DB Bench Press (100) 10, (90) 8, (80) 10
Cable Crossover (25) 12, 12, 12, 12
Ring Dips (strict) 3 x 15

Row, Snatch, KB Swing

01/19/14

3 rounds (increase snatch weight) of:
Row 1000m
Snatch x 20 (75), (95), (135)
Kettle Bell Swing (53) 20

Tour de Trails, 6 mile trail run (through snow), Row 2k

01/18/14

Row 2k
6 mile trail run
(1:13)

Tour de Trails, 6 mile trail run. The rough terrain of the trails was amplified by several inches of hardened snow that was all ready on the ground, plus a couple inches of fresh snow that began falling an hour or so before the race started. The 75 runners ahead of me trampled a narrow path through the hardened snow, creating a narrow ravine 6 to 10 inches deep and not quite wide enough for the natural with of my running stance. This was a pretty tough run and cold, 14º and snowing!

My running mileage total since March 2013 = 192.9 miles

Legs

01/17/14

Squats (45) 15, (135) 15, (185) 10, (225) 10, (275) 10, (225) 10, (185) 10
Leg Press (640) 20, (820) 20, (1000) 20, (640) 20
Leg Extensions (150) 3 x 15
Walking Lunges x 100

Deadlift, Situps, Toes to Bar & Back

01/16/14

4 rounds of:
Deadlift x 10 (135), (225), (275), (325)
Situps x 10
Toes to Bar x 10
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Wide Pulldowns 4 x 10 (140), (160), (180), (200)
Cable Rows (160) 3 x 10
Single Arm Pulldowns (60) 3 x 10
Hexbar Shrugs (225) 3 x 10