Played some 2 on 2 basketball, even though I'm in shape I'm not in basketball shape.  Need to get my game back.

A bit of a rest day, decided to do push ups, sit ups, and planks while watching the first half of the Western Conference Finals with San Antonio smashing Oklahoma City.

10 Rounds
20 x push ups
40 x sit ups
20 / 20 / 20 Planks

Memorial Day Murph
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile
(41 mins 50 secs)

Can't take a rest day on Memorial Day!  Second year in row I've done this workout.  This one is more mentally challenging than anything.  About half way through the pain really starts and everything in your body is saying stop, but you need to push yourself through the pain and doubt and just keep going.

Endurance:
Treadmill Fun
4 x 800m (2.5 minute break in between)
(5:00, 4:20, 3:40, 3:20)

4 x 400m ( 2 minute break in between)
(1:30, 1:26, 1:22, 1:18)

Strength:
Deadlift 3 - 3 - 3 -3 - 3
177 - 221 - 244 - 264 - 199

Skill
2 x 20 weighted lunges (25# kb each arm)

Warm-up:
5 Rounds
5 x Strict chin ups
10 x Hands off push ups
15 x Air squat

Conditioning:
Fifty of this Fifty of that
50 x pull ups
50 x back squat (95#)
50 x sit ups
50 x push press (95#)
50 x knees to elbows
50 x kb swings (50#)
50 x push ups

(26 mins 13 secs)

Left Achilles tendon got super tight during the push presses time includes a few minutes spent massaging and stretching it out.

Warm-up:
Row 2k

Endurance:
Run 800 (4 min)
rest 2 minutes
Row 1k (4 min 23 sec)
rest 2 minutes
Run 800 (3 min 45 sec)
rest 2 minutes
Row 1k (4 min 23 sec)
rest 2 minutes
Run 800 (3 min 30 sec)
rest 2 minutes
Row 1k (4 min 23 sec)

So some poor dietary decisions and a tad bit of stress does not do a body good.  A relatively light workout today was way harder than it should of been.

Endurance:
Row 5k: (22 mins 12 secs)

Conditioning:
4 Rounds
10 x Deadlifts (177#)
5 x Weight pull ups (25#)

Endurance:
4 x 800m Run (2.5 minute break in between)
(5:00, 3:40, 3:45, 3:45)

Ran on the treadmill w/ incline of 1

Conditioning:
3 x 15 pull ups

Just practicing kipping with a tad bit of volume unbroken.

Conditioning:
Wicked 1/2 Angie
50 x Strict chin ups
50 x Renegade rows (10# DBs)
50 x Backsquat (95#)
50 x Weight sit ups (25# DB)

(19 mins 29 secs)

Still can't do back squats with any speed due to the knee.  Didn't push it just tried to stay under 5 minutes for each exercise.

Endurance:
Row 5k (22 mins 25 secs)

Conditioning:
10 Rounds (1 p/min)
5 x Push press (104#)
5 x Strict pull up

Wanted to take it a bit easy today and kept the intensity light.  I can tell my fitness is improving.  Rowing felt easy and workout was smooth.

Endurance:
8 x 500m Row (2 min break between)
1:59, 1:58, 1:58, 1:57, 1:57, 1:57, 1:57, 1:57

Skill:
10 Rounds Barbell complex (116#)
(1 p/minute)
1 x deadlift
1 x front squat
1 x thruster
1 x backsquat
1 x behind the head thruster


Conditioning:
5 Rounds
5 x backsquat (135#)
10 x hands off push ups

Getting my knee used to squats, just did one round every 1.5 minutes.

Short and sweet today.

Warm-up:

Row 2K:

Descending pace 2:20 - 2:15 - 2:05 - 2:00 (8:40)

Conditioning:

5 Rounds

5 x Deadlift (223#)

10 x Burpees

(6 mins 09 secs)

Definitely could have went faster, but still sucked.

Wednesday 5/16

Was going to play some B-ball but local wildfire create air quality warnings so decided to rest it up.

Tuesday 5/15

Endurance:
Row 8k (36 mins 40 secs)

Relaxing.

Strength:
Push Press 5 - 5 - 5 - 5 - 5
89 - 111 - 131 - 141 - 111

Monday 5/14

Endurance:
Row 5k (22 mins 12 secs)

Conditioning:
10 min AMRAP
9 x Deadlift (153#)
12 x Knees to elbows
15 x Lunges

(6 Rounds)

Sunday 5/13

Warm-up:

Row 1k

Endurance:

6 x Row 500m w/ 2 minute break

1:58 - 1:58 - 1:57 - 1:56 - 1 :57 - 1:52

Strength:

Clean & Jerk 5 - 5 - 5 - 5 - 5

89- 111 - 121 - Opted out shoulder was tight and didn't want to hurt myself.

Conditioning:

4 Rounds

5 Rounds of Cindy w/ 2 minute break

Cindy

1 Round

5 x Pull up

10 x Push up

15 x Air squat

Each of the five rounds between 4:15 - 4:25 minutes.

Saturday 5/12

Lazy/rest day!

Friday 5/11

Endurance:
30 minute Row:
(Around 6650 meters)
Stayed relaxed through out.

Box squat 5 - 5 - 5 - 5 - 5
133 - 163 - 177 - 187 - 197

Conditioning:
5 Rounds
3 x Deadlift (244#)
15 x Knees to Elbows
30 x KB swing (50#)

Took a two minute break in between rounds.

Thursday 5/10

Played some B-ball, first basketball shape is a whole other thing.  Second I need some practice.

Wednesday 5/9

Endurance:
Row 5k (22 mins 10 secs)

Strength:
Weighted Chin ups 5 - 5 - 5 - 5 - 5
25 - 30 - 35 - 40 - 45

Conditioning:
1 complex each minute for 15 minutes (121#)
Complex
1 x deadlift
1 x power clean
1 x front squat
1 x push press
1 x back squat
1 x behind pack push press

Tuesday 5/8

Last of the Finals today, glad they are over!

Monday 5/8

After Human Resource Management Final I decided to get in a quick workout.

Endurance:
6 x 500m Row (2 min break in between)

1:58, 1:58, 1:57, 1:58, 1:58, 1:56

Pace was comfortable but still a workout.

Conditioning:
4 Rounds
10 x Back squat (94#)
15 x Hands off push ups

First back squats in a bit, felt good.

Sunday 5/6

Rest day! Too much studying!

Saturday 5/5

Endurance:
20 Minutes of 60/60 run/walk, runs were at good pace.

Conditioning:
4 Rounds
20 x Hands off push ups
15 x Air squats

5 Rounds
5 x Deadlift (223#)
8 x Dead hang chin up

Neither for time.

Friday 5/4

Endurance:
Row 5k (22 mins 30 secs)

Conditioning:
5 Rounds
10 x Power clean (116#)
10 x Burpees

(9 mins 58 secs)

Thursday 5/3

Rest day!

Wednesday 5/2

Endurance:
Row 5k (22 mins 11 secs)

Conditioning:
Workout 1
20  - 15 - 10
Knees 2 elbows
Hands off push ups
Weighted lunges (35#) KB each arm

Workout 2
4 Rounds
5 x Deadlift (183#)
10 x One arm DB snatch (40#) - five each arm
15 x Weighted sit ups (22#)

Rowing was nice and easy just kept a steady tempo.  Workout 1 was fast and smooth and workout 2 was at a slow constant pace.  Felt good!

Tuesday 5/1

Endurance:
Row 5k (22 mins 28 secs)

Strength:
Clean & Jerk 3 - 3 - 3 - 3 - 3
89 - 111  - 133 - 153 - 163(PR)

Conditioning:
5 Rounds
10 x Pull ups
10 x KB swings (50#)