August 31, 2012

AM Conditioning

6 rounds of:

30 seconds of heavy bag
30 seceonds of BW squats
30 seconds of pull-ups
30 seconds of push-ups
30 seconds of rest

August 30, 2012

Rest Day (I guess)

August 29, 2012

AM Strength Session

Pushpress: 145lbsx5, 150lbsx3, 155lbsx.5, 155lbsx1.5

Finisher:

10 Rounds in 15 minutes of:

130lb Thick Bar Push Press x 3
Sled Drag w/ Sandbag: To end of picket fence and back.

August 28, 2012

Rest Day

August 27, 2012

AM Strength Session

Bench: 135lbsx5, 155lbsx5, 175lbsx5

*Warm-Up with 3 sets; 3rd Work Set is for Max Reps*

[forgot safety bars on third set]

Bench: 135lbs for Max Reps = 17 reps

Finisher:

Dips and 45lb Croc Rows (per arm):

1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1

Maxed out at 7 and Descended; Rest = last reps x 10 seconds

Total Dips = 49
Croc Rows = 49 per arm

[184; __]

August 26, 2012

AM Conditioning

Sprint/Walk: Around block via Carriage Way to Craddock.

Mow grass, front and back

Punch on Heavy Bag: 10 rounds of 1 minute on, 30 seconds off.

[Fasted from 9:30AM Sunday to 4:30AM Monday]

[187]

August 25, 2012

AM Strength Session

Box Squat: 155lbsx5; 180lbsx5; 205lbsx8
Reg. Squat: 165lbsx5; 180lbsx5; 205lbsx2

ATG Squat: 180lbsx10

1 min. Plank

Finisher:

2 Rounds of:

Squat Thruster: 95lbsx5
95lbs OH Carry to Other Side of Yard
50 Sledgehammer Swings
Squat Thruster: 95lbsx5
95lbs OH Carry to Other Side of Yard
5 Pull-Ups

[183]

August 24, 2012

Rest Day

[183]

August 23, 2012

AM Conditioning

1.3 mi run around neighorhood (including killer hills)

9:46 (7:31 pace)

35 push-ups right after

[182; __]

August 22, 2012

Rest Day

[183]

August 21, 2012

AM Strength Session

Deadlifts:

170lbsx5
195lbx12 (alterate grip)
1.5 Min Plank Hold
220lbsx10 (alternate grip)
1.0 Min Plank Hold

*3 warm-up sets; 3rd working set for reps

Finisher:

Max Rounds in 10 Mins Of:

185lbsx3 reps in Deadlift
5 Waterball Loads on Loading Platform

Max Rounds = 6, possibly 7

[183; ___]

August 20, 2012

AM Conditioning

Deck of Cards Workout:

Hearts = Plank Holds (x 6 seconds)
Clubs = Pull-Ups x 1
Spades = Med Ball Slams x 2
Diamonds = Squat Jumps x 1
Joker 1 = 10 Burpees
Joker 2 = 20 Push-Ups
2s and 3s = 30 Punches on Bag

[184; 187.2]

August 19, 2012

Rest Day

1.3 mile walk with Zack

August 18, 2012

PM Conditioning

Tennis with Ben

4 sets

[fasted from 9:00pm Fri to 7:30pm Sat]

August 17, 2012

Rest Day

Yard Work for 1 Hour

[184]

August 16, 2012

AM Conditioning

5 rounds of:

Walk Down Steep Hill
20 BW Squats
Sprint Up Steep Hill
10 Pushups

[184; 189.2]

August 15, 2012

Rest Day

[185; 187.2]

August 14, 2012

AM Conditioning

5 rounds of:

1 minute of all out punching on heavy bag

1 minute of 135lb barbell carry/walk

1 minute of plank

(rested long enough after each round to put gloves back on)

PM FMS Screening

Attempted a self-FMS screen:

Deep Squat
Hurdle Step
Inline Lunge
Shoulder Mobility
Stability Push-Up

[187; 188]

August 13, 2012

Rest Day

[187]

August 12, 2012

Rest Day

Also messed around with Functional Movement Screen

Tested Max Pull-Ups on Squat Rack: 7 reps

August 11, 2012

AM Strength Session

Modified "Fran"

21 squat tthrusters @ 75lbs, 3 sets of max pull-ups (5/4/3)
15 squat thrusters @ 85lbs, 3 sets of max pull-ups (3/3/2)
9 squat thrusters @ 95lbs, 3 sets of max pull-ups (2/2/2)

Finisher:

2 sets of:  1 min. walking waterball bearhugs; 1 set of one-handed static waterball holds (15 sec each hand)

[13:02 for Fran; 17:20 overall]

[Compare June 4, 2010 = 17:44, I think just for the Fran]

PM Conditioning

Tennis with Ben for 2 hours

[184]

August 10, 2012

3 hours of Yard Work

[184]

August 9, 2012

AM Conditioning

Ran a 5K in Neighborhood (route = Carriage Way-->Hill of Death)

29:28

[Multiple killer hills in this route]

[184]

August 8, 2012

AM Conditioning

10 minutes of:

Sledgehammer Swings for 1 Minute
BW Squats for 1 Minute

Total Reps = 300

[185]

August 7, 2012

Retest Maxes

Squat: 185lbs x 13 (est 1RM = 265)
Bench: 185lbs x 5 (est 1RM = 215)
Deadlift: 225lbs x 8 (est 1RM = 285)
Press: 115lbs x 6 (est 1RM = 134)

Note: Haven't lifted "heavy," consistently, since end of May.  Decreases in bench and press might be due to rotator cuff issue at the end of May.

[185]

August 6, 2012

Rest Day

[185]

August 5, 2012

Tennis with Ben

August 4, 2012

Even Minute on the Minute = 5 Front Squats
Odd Minute on the Minute = 5 Ring Rows

First 5 Minutes = 115lbs
Second 5 Minutes = 125lbs
Third 5 Minutes = 135lbs

Total = 15 minutes (40 front squats, 35 ring rows)

[184]

August 3, 2012

Slow 1.3mi jog with Zack

[184]

August 2, 2012

"Cindy"

8 rounds of:

5 pull-ups
10 push-ups
15 squat

[Max rounds in 20 minutes]

[did mine with deadhang pull-ups; very hard]

[184]

August 1, 2012

1.3 mi run around neighorhood (including killer hills)

(forgot to time it; felt good; did without stopping)

30 pushups right after

[185]