Endurance:
Jog 2 Miles
(17 mins 40 secs)

Conditioning:
"Angie"
100 Pull ups
100 Push ups
100 Air squats
100 Sit ups
(19 mins 00 secs)

Pull ups were slow and broken up, rest felt good.  Next stop rest day!

Strength
5 Rounds
5 x Deadlift (163#)
10 x Push ups
15 x Knees 2 Elbows

5 Rounds
5 x Deadlift (188#)
5 x Handstand push up
20 x Russian Twist (35lb KB)

2 x 5 x Deadlift (223#)

Deadlift endurance is not there, 223# felt a little heavy after the previous 50 lighter weight lifts.

Endurance
4 Rounds
Run 400m
Row 500m

Ran and rowed all in 2:10 - 2:15 pace.

Not to intense, more just to mix it up and get some endurance training in.

Strength:
5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 175

After each set

10 x Hammer curls (25#)
15 x Back extensions

Then

Bench press 1 - 1 - 1 - 1
185 - 195 - 205 - 215

Just messing around.


Conditioning:
4 Rounds
6 x Back squat (160#)
12 x Pull ups
Run 400ms

(15 mins 45 secs)

Went easy on the runs, still kept moving throughout.

Endurance:
6 x 400m (Every 4 minutes Go!)
(1:30, 1:30, 1:26, 1:22, 1:18, 1:34)

Light day, not sure why but this was pretty difficult.

Endurance:
Job 2.5 miles (22 mins 31 secs)

Strength:
5 Rounds
5 x Deadlift (229 - 239 - 219 - 219 - 219)
10 x Handstand push ups

Strength:
Bench press 5 - 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 175 - 185

after each set
10 x Hammer curls (25#)
15 x Inverted sit ups

Conditioning:
3 Rounds
400m Run
21 x K2E
12 x Back squat (135#)

Timer malfunction led to me losing track of how long the workout took, pretty sure it was around 12 minutes.  Went a little slow on the runs 1:50-2:00, didn't know how much the K2E and squats would take out of me and didn't want to die.  Felt pretty good throughout though.

So decided after two days of eating enough Halloween candy to send your average person into diabetic shock that I was going to need a longer workout.  So went to the well and pulled out Murph.  Nothing like a hero workout to take you to that place of suck and keep you going.

Strangely my performance today was much better and relatively easier than expected.  Breezed through the first mile in a relaxing 8:40 and performed the middle of the workout Cindy style.  The push ups usually the hardest part were solid.  I did take a little to long on the breaks after each third round and  in the transitions and lost a bit of time there.  Still for a time just over 40 minutes it felt pretty good or I should say I've gone slower and felt much worse .

"Murph"
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 Mile

(40 mins 40 secs)