11/15/11

3 miles on the elliptical thingy

2 rounds

Farmers walk, 75#
4 Way Neck Machine, 100#x8
Cable Crunches, 150# x 20
Goodmornings, 115#, 5

11/14/11

Yoga/Dynamic Flexibility Stuff for about 10 minutes for warmup

Gravitron, 3 rounds, 50% of assistance, pull ups, 10, dips, 10, and drop lunges 10

pair of 20# dumbbells, 20 seconds of work, 10 seconds of rest, 2 handed dumbbell swings, renegade rows, 2 sets each, 1 minute of rest, dumbbell thrusters, and lateral lunges

blast offs, 10 on a side, split squats, 10 on a side

2 rounds,

Farmers walk, 70# and 65#
4 way neck machine, 100# 8 each direction
Cable Crunches, 150#, 20, 15
fat bar sumo deadlift, 115#

11/10/11

.25 mile on stair master
.25 mile on rower

3 Rounds

10 pushups, 10 supine rows, 16 diagonal plate raises

2 Rounds

push up burpees with a pull up, 5
Good mornings, 95#, 8

15 minutes of stretching

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