11/4/11

1 mile on the Elliptical thing

Hang Squat Cleans, 45#x8, 55#x8, 95#x8 3 times

Spent some time working with Mikey on Snatch form. Irony being of course that I'm hopelessly out of shape.

11/3/11

1 mile on the Stairmaster

3 Rounds

10 Pushups
10 Supine Rows
16, (8 per side) diagonal plate raises

2 rounds

Farmers walk, 70#
4 Way neck Machine, 100, 8,6
Cable Crunches, 150#, 20, L-pullups 5
fatbar sumo deadlift, 115#, 8, 6
internal/external rotations, 5#, 10

11/2/11

Walked a mile on the treadmill for a warmup

3 rounds
Farmers walk 70#
4-way neck machine, 100#, 8
L-pullups, 5, lateral cable crunches, 150# 15 on a side, cable crunches, 150# 20
Goodmornings 55#, 10
internal/external rotations, 5#, 10 reps

10/27/2011

1 mile on the elliptical thingy
1/2 mile on the rower

3 rounds

Farmers Walk, 70#
4 Way neck machine, 100#, 8
LAteral Cable Crunches, 150# 15 per side L-pullups,5 cable crunches, 150# 15 per side
Fatbar sumo deadlift, 10 reps, 115#
internal and external rotations 5#, 10

3 rounds

Pushups, 10
Supine Rows, 10
Air Squats, 15

10/26/2011

15 minutes on the Stairmaster

2 rounds

70# farmers walk, about the distance around a tennis court
4 way neck machine, 100#, 8 reps
l-pullups, 5, first round, lunge and reach with 15# dumbbell, 10 per side, second round
hyper-extensions, 10
internal and external rotations, 5#

2 rounds

5 pushup burpees with a pull up
10 45# good mornings

Fair amount of DOM from Monday so I cut it short today. Basically my plan is to work from the "core" outward, slowly.

10/24/2011

15 minutes on the StairMaster

3 Rounds
Farmers Walk, 70#, about the distance around a tennis court
Cable Crunches, 150# 20, 5 L-pull ups, Lateral Cable Crunches, 150# 15 on a side
95# Good-mornings
Side bends 40X, 10, V-Sit weighted twist, 15#, 20
Internal/External Rotations, 2.5# 10

2 rounds
Push up burpees with a pull up, 5 reps
Plate Swings, 25#, 10