Training 2013.09.30

Workout A. high box jump X 3 X 3; rest 2:00(no rebounding) B. run 100 meters fast  (not a sprint–85%-90%) X 8; rest 2:00 C. accumulate 100 seconds in hollow plank Results A: 37″ / 40″ / 42″ (30 inch … Continued

Training 2013.09.26

Workout A. In 6 minutes for burpees row 750 meters AMRAP burpees w/time remaining rest 12:00 between ‘A’ and ‘B’ B. AMRAP in 5 minutes 10 kb swings @ 70/55 10 toes-to-bar 20 squats Results A: 38 burpees B: 85 … Continued

Training 2013.09.25

Workout A. back squat X 3 X 3; rest 2:00 B. barbell bent over row @ 1111 X 5 X 3; rest 2:00 C. handstand push-ups @ 30X0 X amrap -1 X 4; rest 90 seconds Results A: 225# / … Continued

Training 2013.09.23

Workout A. snatch X 2 X 5 @ 65%; rest 2:00 B. row 30 seconds (m) @ 99% X 5; rest 3:00 C. 3D plank X 30 seconds each X 2; rest as needed Results A: 75# B: 182m / … Continued

Training 2013.09.20

Workout A. snatch pull @ 125% X 2 X 5; rest 90 seconds B1. 40 seconds handstand hold (belly-to-wall) X 3; rest 30 seconds B2. 10 pistols (alternating) w/1 second hold @ bottom X 3; rest 30 seconds B3. hollow … Continued

Training 2013.09.19

Workout @ 85% MPE for 60 minutes run 800 meters 2 laps low leap frog 2 laps crab crawl 15 ring rows 40 double unders row 800 meters Results 3 rounds + 800m run.  Felt Great!  Probably could have gone … Continued

Training 2013.09.12

Workout 3 rounds for time run 800 meters 30 wall ball shots @ 20/14 30 double unders Results 27:19.  Tired Legs.

Training 2013.09.10

Workout 4 x 400m repeats.  4:00 rest between each. Results 1:34.7 / 1:32.4 / 1:33.0 / 1:32.5 http://connect.garmin.com/activity/373859578

Training 2013.09.09

Workout A. 3 weighted pull-ups (supinated) @ 1131X 3; rest 90 seconds B.. 6 forward shoulder rolls each side C. row 250m X 4; rest 60 seconds (3rd interval is hammer) D. run 200 meters X 4; rest 60 seconds … Continued