Row, Pullup, KB Swing, TGU, KB Snatch, Toe2Bar, Burpees

09/30/13

Row 2 miles
3 rounds of:
Pullups (strict) x 15
Kettle Bell Swing (70) x 30
Turkish Get Up (53) x 4R/4L
KB Snatch (70) x 4R/4L
Toes to Bar x 15
Burpees x 30

Crosstown Classic Chicago 10k

09/28/13

Run 10k
(57:00)

Wanted to run it around 50:00, but I came of with this list of excuses instead:
- Still congested from cold
- Didn't get to sleep on time the night before
- Ate like shit and drank all week

Arms

09/27/13

Still feeling shitty from the cold, have the Chicago, Crosstown Classic 10k on Saturday and didn't want to workout, so I just did arms.

Cable Curls 4 x 15
Rope Press 4 x 15
Incline DB Curls 3 x 15
Overhead Single DB Extension 3 x 15
21 Curls x 3
Overhead Rope Extensions 3 x 15
Chin Ups 2 x 10
Ring Dips 2 x 10

W1: Pushups, Bench, Dips, Situps, Toes 2 Bar, Run & W2: Push Press, Bench, Muscle Ups

09/25/13

Workout 1:
Bar Pushups 4 x 25
Bench Press (225) 15, 14, 11, 10
Ring Dips 4 x 25
Situps x 100
Run 1 mile

Workout 2:
Push Press (135) 2, (155) 2, (175) 2, (195) 2, (215) 2, (225) 1, 1
Bench Press (185) 2, (205) 2, (225) 2, (245) 2, (275) 2, (295) 2, (315) 2
Muscle Ups x 30

Rest Day

09/24/13

Rest Day (Sick day)

Row 5 minutes, felt like shit

W1: OHS, Situps, OHS, T2B, OHS, GHDSU, W2: Burpees, Run, BC, BJB, KBS, WBS & W3: Run 6 miles

09/23/13

Workout 1
Overhead Squats (45) x 50
Situps x 100
Overhead Squats (115) x 25
Toes to Bar x 50
Overhead Squats (185) x 10
GHD Situps x 20
(29:13)

Workout 2:
2 rounds of:
Burpees x 10
Run 200m
Bear Crawl 100'
Broad Jump Burpees x 100'
Burpees x 10
Run 200m
Wall Ball Shots x 15
Handstand Walk 100'

Workout 3:
Run 6 miles
(49:00)

Run 10k

09/21/13

Run 10k
(50:00)