Jan 20- "300" workout

Me smiling while Rod suffers

Jason staying close to the bucket....

pull ups x 25 reps

deadlift 135# x 50
push ups x 50
box jumps 25" x 50

floor wipers 135# x 50

35# KB clean and press x 50 (25 each arm)

pull ups x 25

= 300 reps Timed

Me 17:13

Jason 23:47

OUCH!!!!!!

Rod did a "135 rep" version and did very well. He did it in 11:39!!!

This was NO joke, very difficult but it is a good test. We may try it again in a few months.

Also, it was the coldest day of the year. The garage was freezing!!! The temps may have been around 15 deg.

Jan 14- rower
5000 meters 19 mins

Jan 15- warm up
reps 30-20-10
Deadlift 95#
swings

3 rounds
Power clean x 3
55#KB clean and press x 5 each arm

5 rounds
3 x clean complex (power clean,hang clean,squat clean)
1 min rest

3 rounds
Box jumps x 10
sandbag get upx 2 each side

Jan 16-warm up
burpees-pullups

5 rounds
push ups x 20
35#KB thrusters x 15,12,10,10,8
DB push up x 15
KTE x 6

reps 21-18-15-12
500 meter row
deadlift 185#
sit ups w/ 45# plate
TOUGH WORKOUT!!

Jan 17- Did a 120 rep round w/ Rod.
Jan 18- AM workout w/ J fish
row 500-15 swings

4 rounds
hang cleans x 5
jump shrugs x 5
box jump x 10

2 rounds
swings 55#, 45#, 35# x 10 reps
santch 35#, 45#, 55# x 5 per arm
cl & press 55#, 45#, (2) 35# x 5 per arm

PM- rower
1000 meter intervals- 2 min recovery
1) 3:33.5
2) 3:40.1
3) 3:42.2
4) 3:38.3
5) 3:51.9
PAIN!!!

Jan 13

5 rounds

500 meter row

25" box jump

sandbag clean over shoulder

*stop when person rowing hits 500 meters

3 rounds

2 55# KB clean and squat-1 min

ball salm-1 min

Tanner, Jason and myself enjoyed this lung buster workout!!

This is the first workout with the rower, which I picked up today. Todays workout was tough but rewarding.

Jan 12 workout

J Fish doing the wipers

J Fish killing Patrick with the leg throws

Me gettin my snatch on.

J with the big boy snatch

Ooops...somebody is gettin ripped

Hurtin yet??

The awful push up....longest minute of your life

10,9,8,7,6,5,4,3,2,1 Puash up- Rev crunch

10 rounds

Rom. Deadlift 95# x 10 reps

KB Box Push Up x 10-20 rep

Jumping pull ups x 10 reps

NO REST!!! 13:30

3 rounds

"The Awful push up" 25 lbs x 1 min

KB snatch x 1 min

rest 2 min-assisit with pushups

Upperbody crusher today...the push ups were horrible. We got in over 300 pushups today with all kinds of angles and resistence. The hammys are sore from the deadlifts, on top of the jumps yesterday..OUCH!!

3 rounds

windshield wipers 135# x 10

1 arm KB ball press x 10

Jan 9- MTB ride at North Boundary 2 hours w/ Patrick M and Defur BIG CLIMBS

Jan 10- REST DAY-legs are thrashed

Jan 11- Early AM workout w/ J Fish

KB warmup

5 rounds

power clean and jerk 95# x 3 reps

KB 1 hand swing 45# x 5 reps each hand

4 rounds

Half get-up 45# x 3 each side

35" box jump x 10

55# KB swings x 10

35" box jump (no hand swing) x 5

4 rounds

55# press x 3

45# press x 4

35#'s press x 5

KTE x 5

Great websites

www.mtnathlete.com
www.gymjones.com
www.crossfit.com
Ideas for my workouts

pics from 1-8-08

355 lbs with a lil KB love

Rod pulling 355 lbs

355!!!

275lbs

275 lbs

225 lbs

last rep after 7 rounds of fun!!

Swing it BEEEAAAATTTCCCHHHH!!

25" box jump, flip it over 35" jump--Jason created this monster

55lb sand bag

New to me free weights

Hit and miss on alot of training lately. But here are the workouts I have recorded. Enjoy!!

DEC 12- 20,16,12,8,4 Swings L/R-pushups
Ball slam-pull up
snatch-tri push ups
2 sets
KB clean and press 10-evil wheel 10-KB high pull 10-jumping pull ups 10

DEC 13-
MINS 1-2-3-4-3-2-1 rower (work, rest same)
5x3 reps dead lift 225 then step ups w/ 35lbs barbell for 1 min
30 sec recovery

That afternoon was my surgery--Down for a couple weeks--

DEC 29- 15 squats-15 ball slams
30/30/30-20/20/20-15/15/15
snatch,clean,press,row 55 kettlebell

DEC 30-5 rounds
21 swings (2 rds w/ 55 kb-3 w/ 35kb)
21 clean and squat (w/ sandbag)
19 min
3 rounds
get up x 1 (each side)
press and squat x 5
lunge x 5

DEC 31- Rack pull/Dead lift 1 rep of each
185/135-205/155-205/185-225/205-250/225-270/250-290/270-335/315-355/335-365/345!!!!
weighted pull ups 35lbsx5, 45lbsx5, 55lbs x 5
Bench press
2x10 70lbs Dumbells
2x6 80lbs DB's
3x3 90lbs DB's
1x1 100lbs DB's
dips 3x10
ghu 3x10

JAN 2- Front Squat 3x4 135lbs, 4x3 155lbs, 2x2 185, 1x1 205lbs, 1x2 225lbs
Power clean 3x4 95lbs, 4x3 115lbs, 2x1 135

JAN 3- Trail rin at Haw Ridge 30 min-ran the ridge trail CLIMB!!
spin class w/ wifey 45 mins

JAN 4- reps 10,9,8,7,6,5,4,3,2,1 pushups-sit ups
4 rounds 10xBench press 175lbs
10 cauldron stirs
4 rounds
10xpull ups
10x floor wipers
3 rounds
10x pull up
10 x dip

JAN 5- Swings 5 both, Squat 10, swings 5 each arm,Squat 10

3 rounds
5 clean and press r/l
5 snatch r/l

3 rounds
5 clean and press both hands
5 snatch both

5 rounds
sand bag cleans 55 lbsx 10 reps
box jump 24" 10 reps
pull ups 5
Abs med ball

JAN 6-
10 reps
swings 10-box jump (35") 5-sand bag get up 2 (21 mins)

JAN 7- 2x power clean/hang squat/cleans @ 95#
2x35 kb get up
hang squat 4 rounds 135

3 rounds
10 kb clean and press-20 to 30 kb push ups w/ feet on box

4 rounds
5x power cleans, box jumps, squat cleans, box jumps

JAN 8-
3 rounds
20 swings 55 KB
10 thrusters 95#
10 snatches (5 each)

7 rounds
deadlift 135 x 10 reps
ball slam x 20 reps
pullups x 10 reps

deadlifts
225x6reps
2 sets-275x3 reps
2 sets-355x1 !!!!!!!!!
**Rod pulled 355 twice!! pretty damn impressive