Wednesday 9/28

Regardless of what you heard running and I are good friends.  The thing is that running is not friendly with anyone or anything else.  It simply wants to be the only exercise in my life.  It's understandable, and I'm not mad that when I say add 15 front squats before each round of running that it progressively becomes more difficult.

Alright enough with the crazy talk.  Another workout down.

Conditioning:
15 minutes max rounds:

• 15 Front Squats (95#)
• Run 400 Meters

(4 Rounds)

Tuesday 9/27

Yesterday was the beautiful wifey's birthday so it became a make shift rest day.  Worked a little on strength to try and keep my overhead progressing followed by some light conditioning.  Back to the regularly scheduled program tomorrow.

Warm up:

3 Rounds

20 Samson stretches

1 minute shadow boxing

10 renegade rows 10# dumbbells

Strength:

Push Press 5 - 5 - 5 - 5 - 5

98.6 - 118.6 - 128.6 - 138.6 - 143.6

A little bit of a strain but got it done.

Conditioning:

21 - 15 - 9 

Knees 2 elbows

Kb swings 50#

Burpees

(6 mins 34 secs)

Ok that kind of sucked.

Monday 9/26

Rest day!

Sunday 9/25

Relatively light day.  Just some running on some tired legs with some moderate intervals for good measure.

2 mile jog
4 x 400 (2 min between)
1:32 - 1:28 - 1:36 - 1:32

Kind of sucked but just focused on form and staying relaxed.

9/24 Saturday

Hard workout 1 Richard 0.  So today felt like an anaerobic marathon.  I loved the workout but it completely sucked.  So general notes from the workout are one work on rope climbs and two must get stronger. Ok got it check.

200 ft 160# sled drag

3 Rounds

15 tire hammer swings

15 ground to 5ft box 80lb sand bag

1 15ft rope ascend

200 ft 160# sled drag

Later in the day after some recovery:
Warm up:
3 Rounds
20 Samson stretches
1 min shadow boxing
20 exaggerated air squats

Strength:
Back squat 5 - 5 - 5 - 5 - 5
138.6 - 158.6 - 168.6 - 178.6 - 188.6

Wanted to keep up with my strength training.  Felt good.

Friday 9/23

So relatively light day.  Absolutely sucked in the workout.  Running was weak, KB swings weak, and pull ups straight up weak.  One win from this is that I got one of the coolest pics of me running ever.

“Strict Helen”
3 rounds:

• Run 400 meters
• 21 KB Swings (24/16)
• Max Strict Pull-ups

Score is total time minus 5 seconds for every pull-up.

(10 mins 15 secs)

Thursday 9/22

Rest day!