Warm-up:
Jog 1.5 miles (13 mins)

Conditioning:
5 Rounds
5 x Deadlift (229#)
10 x Burpees

(between 9-10 minutes)

Felt pretty good, 225# was feeling pretty heave a few weeks ago for deadlifts.  Today the weight went up nice and easy.   I definitely took it a little slow and focused on form.  As for burpees, what can you say, they suck.

So a couple light days in a row, yesterday I ran for 20 minutes before pulling a near all night study session for school.  Today was a little spent from no sleep last night but wanted to get my workout fix in.

Conditioning:
3 Rounds
Barbell Complex (90 - 94 - 94)
6 x deadlift
6 x row
6 x power clean
6 x front squat
6 x push press
6 x back squat

Weighted pull ups 2 - 2 - 2 - 2 - 2
0 - 40 - 50 - 60 - 70#

Very simple day, 70# felt pretty easy.

Strength:
5 Rounds
5 x Bench press (135#)
10 x Hammer curls (25#)
15 x Inverted sit ups

5 Rounds

5 x Bench press (155#)
10 x Hammer curls (25#)
15 x Back extensions

Conditioning:
21 then row 750m - 15 then row 500m - 9 then row 250m
Back squat (135#)
Hands off Push ups

Endurance:
8 x 400m Run (2 min/break)
All at 1 min 42 sec pace.

Conditioning:
5 x Deadlift
10 x Knees 2 elbows
10 x KB swings (50#)


Took my time on the conditioning today, the intervals were not as fluid as usual.  Cardiovascular fitness was fine just the stride felt short and choppy.

Warm-up:
Jog 1.5 mile (14 mins)

Strength/Practice

Clean & Jerk 3 - 2 - 1 - 1 - 1
115 - 135 - 155 - 165 - 175(f)

Just practicing, cleaned 175 but failed the jerk, lost too much power dipping and stalling a little before I came  up.  The clean was a power clean, so that's something.

Conditioning:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10

C&J (94#)
T2B

(13 mins 58 secs)

Blazed through the first four sets of C&J then fatigue and pain took over, strangely the last 4 sets of T2Bs were the worst could only put 4-6 together at a time.

So didn't want to completely skip the working it out, so just did the following.
20-19-18-17-16-15

Weighted sit ups 25#
Hands off push ups

Pretty relaxing day, was going to go longer but the gross but inevitable butt raspberry was creeping in.  Decided not to make showers and sitting down an extremely painful experience over the next few day and called it a wrap.

After taking a few days to relax with some light jogging thrown in, I'm back at it.  A little running and a little strengthditioning today.

Endurance:
Run 1.5 miles (12 mins 23 secs)

Conditioning:
4 Rounds
5 x Backsquat (185#)
10 x Hands off push ups
400m Run

So somewhere around 14 minutes on this one, squats are a little on the heavy side for me and I took it a little easy on the run with around 8 minute mile pace on the run.

Strength:
5 Rounds
5 x Bench Press (115#)
10 x Hammer curly (30#)
15 x Back extension

5 Rounds
5 x Bench Press (145#)
10 x Hammer curls (30#)
30 second L-sit

5 Rounds
5 x Bench Press (165#)
10 x Hammer curls (30#)
15 x Inverted sit ups

Endurance:
Jog 20 minutes (2.15 miles)

Endurance:
8 Rounds
Every 4 minutes run 400m, rest remainder of time
(1:41, 1:41, 1:35, 1:35, 1:30, 1:30, 1:26, 1:26)

Skill:
Every minute for ten minutes:
Barbel complex (111#)
1 x Deadlift
1 x Power clean
1 x Front squat
1 x Push press
1 x Back squat
1 x Behind the neck jerk

Been a long week and really needed my fitness fix.  Off to enjoy sushi with the beautiful wifey.

Brief workout, a lot of work and a lot of homework means somethings has to give.

21 - 15 - 9
Deadlift (177#)
Box jumps (24 inches)
Handstand push ups

Just under 11 minutes, didn't treat it like a burner but also did take it to slow.

Warm-up:
Run 1.5 miles
(12 mins 39 secs)

Strength:
Hang Power Clean 2 Press 5 - 5 - 5 - 5 - 5
89 - 99 - 109 - 119 - 99
15 x K2E after each set

A brief workout to get home and watch the debate.

Strength:
Back squat 5 - 5 - 5 - 5 - 5
147 - 172.2 - 187.2 - 202.2(3) - 177.2(10)

Didn't want to skip working out completely so got some late night back squats in.

Warm-up:
Run 1.5 miles
(12 mins 36 secs)

Strength:
Deadlift 5 - 5 - 5 - 5 - 5
(183 - 223 - 238 - 248 - 223)

Conditioning:
8 min. AMRAP
5 x Power Clean (116#)
10 x Push ups
Row 250m
(4 Rounds)

Conditioning:
5 Rounds
5 x Bench press (135#)
10 x Hammer curl (25#)
10 x Back extension
10 x Toes 2 Bar

Strength:
Bench press 5 - 5 - 5 - 5 - 5
155 - 165 - 175 - 155 - 155

10 x Hammer curl (25#) after each set

Conditioning:
Helen
3 Rounds
Run 400m
21 x KB swings (50#)
12 x Pull ups
(10 mins 19 secs)

Good workout today, had a lot of stress to let out.

Played some bball and had fun doing it.  Afterward got by Backsquat on and called it a day.

Backsquat 5 - 5 - 5 - 5 - 5
135 - 155 - 185 - 195 - 205(3)

Endurance:
8 x 400m Run (w/ 2 min break)
(1:45, 1:40, 1:35, 1:30, 1:25, 1:22, 1:18, 1:40)

Strength:
Hang power clean 2 strict press 5 - 5 - 5 - 5 - 5
95 - 95 - 100 - 100 - 100

then

10 K2E after each set for good measure

Been feeling like the last few days were a bit rough, today was a nice surprise.  Even the faster intervals felt good with a nice smooth but powerful stride.  First time in a while I'm thinking I can break 70 seconds in a 400 meters without killing myself.  Taking a rest day tomorrow and then back to strength programming.

Warm-up:
Jog 10 minutes

Strength:
Deadlift 5 - 5 - 5 - 5 - 5
133 - 177 - 209 - 244 - Opted out at this point and went 1 - 1 -1 w/ 254 - 274 -294(f)

Form on deadlifts has felt suspect lately and in turn lifting more difficult.  Focused on good form and didn't really worry about the weights.  The final sets of one were just to see where I'm at 274 went up nice and easy, 294 not so much.  I'm thinking I'm definitely on the weaker side.  Seeing after a four week cycle what I can do.

Conditioning:

1/2 G.I. Jane
50 Burpee pull ups
(7 mins 15 secs)

Tried the mix grip on these today, felt stronger until around 30 then had to switch to the jump kip.  Was going to go for the full 100, but wasn't feeling like completely wrecking myself.

Warm-up:
Run 1 Mile

Strength & Conditioning:
5 Rounds
5 x Bench press (115#)
10 x Hammer curls (25#)
15 x Knees to elbows

Run 800m

5 Rounds
5 x Bench press (135#)
10 x Hammer curls (25#)
15 x Weighted sit ups (22#)

Run 800m

Light but good workout.

Endurance:
Run 2 Miles
(17 mins 13 secs)

Felt pretty relaxed and easy.

Conditioning:
Light "Isabel"
30 x Power snatch (95#)
(4 mins 45 secs)

Rest 10 min.

Baseline:
10 x Pull ups
20 x Push ups
30 x Sit ups
40 x Air squats
Row 500m
(4 mins 30 secs)

Rest 10 min.

Light "Grace"
30 x Power clean & jerk (95#)
(3 mins 45 secs)

So a little rough today, definitely went around 90%, still though a good workout.

Endurance:
Run 2 miles (17 mins 53 secs)

Conditioning:
5 Rounds
5 x Deadlift (225#)
Max handstand push ups (13, 11, 9, 10, 9)
2 minutes active recovery (rowing)

Endurance:
3 x 800m Run (3 min break)

(3:35, 3:30, 3:28)


Conditioning:
21 - 15 - 9
Push up
K2E

Quick workout, a lot of school work and not much time.

Conditioning:
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

(20 mins 30 secs)

Last two rounds of benches were a pain, it took me just as long to do the last two rounds as the first three.  Still a good workout.

Five rounds of:
100m Farmers walk
20 / 20 / 20 Planks