PT

20 minutes cycling

Light lift

10 pushups

Muscle-ups: 2, 4, 2

BB military press: 5 at 30, 34, 36, 38, 40kg

3x10 front shoulder raises with 15kg plate

10 (5 clockwise, 5 counter) big circles with 15kg plate

PT

20 minutes of electrical stimulation and some light stretching

Upper Body

Bench press: 5 at 115, 4x5 at 135lb

10 man-makers 25lb

10 pullups

10 incline situp and press 25lb plate

10 man-makers 25lb

10 kipping pullups

10 incline situp and press 25lb plate

10 man-makers 25lb

10 kipping pullups

10 incline situp and press 25lb plate

DB shrugs: 10 at 55, 65, 70lb

DB curls: 8 at 30, 10 at 25, 10 at 20lb

Army Abs

Frustrated

I saw the sports medicine doctor today to have him check my knee. Overstretched muscles around the knee and shin, plus a tweaked patellar tendon, two weeks of rest and I should be good to go.

2x10 wide grip pullups

2x10 pullups

First Team Workout

Spring 2011 began.

I wasn't able to participate in the actual workout, but while the team was going through their circuits I did the following:

0:30 pushups

0:30 sprinter crunches

0:30 bent-knee hold

0:30 dive-bomber pushups

0:30 plank

0:30 leg raises

0:30 pushups

0:30 left plank

0:30 right plank

0:30 pushups

After that I stopped keeping track of what exercises I did, but they were all either some form of pushups/dips or some kind of ab exercise. Three rounds of ten "stations".

Snot everywhere

1.75mi in 12:50 (7:20 pace)

I underdressed. It was cold, especially after a week in Florida. My lungs burned and my ears ached. I want to get back into shape, but this shit sucks. The silver lining is that this morning my leg didn't hurt for the first time since the overnight tournament.

Linda

Rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps:

Deadlift 60kg

Medball DB bench press 40lb

Power clean 50kg

Completed in 26:20

I had to wait longer than I wanted to for most of those rounds, waiting on B-Mor to finish his cleans. I felt like the DB bench press was much too light, the power cleans too, but the deadlifts gave me a lot of trouble because I still feel really weak when using proper form. Overall a solid workout.

CFWoD 12/28/10

(Scaled) 7 rounds for time:

3 front squats 135lb / 3 overhead squats 95lb

7 L-hang pullups / 7 pullups

Completed in 7:55

4x6 split jerk at 65, 95, 115, 125lb

25 incline situp and press 25lb

25 pushups

25 full body crunches

25 leg raises

I did the first 4 rounds with 135lb front squats and L-hang pullups, the final 3 rounds with 95lb overhead squats and kipping pullups.

...

2mi in 14:20

25 pushups

6-5-4 alternating knees-to-elbows