Monday 31-Jan-11, CFTW

10 x 100m sprints

3 x 20 band squat jumps
3 x 15 G.H.D raises

Sunday 30-Jan-11, Houston 1/2 Marathon

Completed my first 13mi race. was a fun event. a bit crowded. 148:38 time.

Saturday 29-Jan-11

3500m hypoxic row @ 12,500'

Thursday 27-Jan-11, CFTW

Rungs and Ladders from 1 to 10 on each arm
KB (53) clean and press
&
Chin up
A1. decline bench 3 x 10
A2. Rear delt fly 3 x 15
1/25/11
Bench press x 1 rep max
A1. Alt DB bench x 20
A2. Pull up x 15
B1. Press x 10
B2. batwing row x 10
C1. Db tri press out
C2. Tri band

Wednesday 26-Jan-11, CFTW

Run the deathloop
50 x burpees
400m run
40 x speed skaters
Run the deathloop
40 x speed skaters
400m run
Run the deathloop

Bench press x 1 rep max (205)
A1. Alt DB (60) bench x 20
A2. Pull up x 15
B1. Press (95) x 10
B2. batwing DB row (30) x 10
C1. DB (40) tri press out
C2. Tri band

----------------------

hypoxic row 2500m @12,500'

Tuesday 25-Jan-11, CFTW

Bench press x 1 rep max (205)
A1. Alt DB (60) bench x 20
A2. Pull up x 15
B1. Press (95) x 10
B2. batwing DB row (30) x 10
...C1. DB (40) tri press out
C2. Tri band

----------------------

hypoxic row 2500m @12,500'

Monday 24-Jan-11, CFTW

10 x 2 band box squats (135)

5 x band sprints

For time: 7:24
20,18,16,14,12,10,8,6,4,2
KB American swings (53)
split lunges

Sunday 23-Jan-11, woodlands

run 5mi.

Saturday 22-Jan-11, CFTW

run 10k

deadlift 1 rep max (400#)

3 rounds:
10 x KB (53) american swings
10 x box jump
5 x BB thruster (95)
10 x pullups

Thursday 20-Jan-11, CFTW

Dips 3x30
A1. Underhand grip 3x20
A2. KB push press 3x15 each arm
B1. weighted push up 3x20
...B2. KB upright row 3 x 10
Rev. BB curl
_________________

hypoxic row 5000m @ 12500'

Tuesday 18-Jan-11, CFTW

Wide grip press (pinky at first ring) x 1 rm
A1. BB bent row x 10
A2. 1 arm DB bench x 8 each arm

...B1. Wide grip pull up x 10
B2. Fall through push ups x 20

C1. DB tri press outs x 10
C2. Band tri x30
(all are 3 rounds)

Monday 17-Jan-11, CFTW

8 x high bar prowler sprints (275lbs)

3 x 10 squats (155)

For time: (08:34)
3 rounds
20 x burpees
run 200m
20 x back ext.

Friday 14-Jan-11, home

Hypoxic row 4300m @12,500'

Sunday 16-Jan-11, Huntsville st. park

13mi Trail run (2:03)

Saturday 15-Jan-11, CFTW

Snatch 2 x 4 (115), 2 x 3 (115), 2 x 2 (120)
Snatch hang 3 x 5 (115)

Bench Press 5 x 3 (135 w/ chains)

4 Rounds:
10 x KB (53) American swings
10 x pull-ups
run 400m
10 x double unders

Thursday 13-Jan-11

Kipping pull up 3 x 20
A1. renegade row 3 x 20
A2. BB shrugs
Strict chin up 3 x 15

Wednesday 12-Jan-11, CFTW

5 rounds
Burpee x 5
Mt. Climbers x 20
Burpee & Mt. C x 3 = 1 round
5 rounds
Plank x :60
Row x 200m
Right side plank x :30
Run x 200m
Left side plank x :30
Bike x 20 cal

Tuesday 11-Jan-11, CFTW

Close grip bench press 1 rep max (205)

3 x 10 bench press (135, 135, 140)
3 x 10 bent DB row (70)

3 x 10 invert DB press (5)
3 x 10 neutral grip pull-ups

3 x 15 triceps invert twists

Monday 10-Jan-11, CFTW

3 x 30 belt KB (88) raised squats
3 x 10 GHD raises
______________

10 rounds For time: 8:16

20 x prisoner alt. lunges
5 x burpees

______________

3 x 20 bridge GH arches

Sunday 9-Jan-11, Home, the Nelson's

7500m Hypoxic row (2500m @ 10,000, 2500' w/35lb weight vest @ 10,000', 2500m @ 12,500')

Tabata push-ups, sit-ups (8min)
_______________________________

2 rounds:

5,4,3,2,1, KB (50) clean and press, KB (50) snatch
walk 100m w/ slosh pipe
20 x double unders
40 x pull-ups

Saturday 8-Jan-11, CFTW, Huntsville

1 rep max Push Jerk (185)

Bench Press
8 x 135
3 x 175
8 x 135
3 x 175

5 x bar muscle ups

Bicep curls
12 x 30, 12 x 35, 12 x 40, 12 x 45, 12 x 50, 12 x 45, 12 x 40, 12 x 35, 12 x 30
__________________________

6.5 mi trail run (55:30)

Thursday 6-Jan-11, CFTW

Bench Press 3 x 15 (115)
dynamic push ups 3 x 10

curl bent row 3 x 10

For time (13:45)
10,9,8,7,6,5,4,3,2,1

Thrusters (95) x 10
Pull-ups x 10
American KB swings (53) x 10

Wednesday 5-Jan-11, CFTW

run 2 x deathloops (1mi)

5 Rounds: (41min.)
10 x lateral burpees
200 x jump rope
50 x speed skaters
20 cal. bike

run 2 x deathloops (1mi)

Tuesday 4-Jan-11, CFTW

Press 1rep max (140)
___

3 rounds:
DB bench press (60) x 10
inverted row x 15

3 rounds:
DB curl and press (30) x 10
behind the neck pull-ups x 10
___

DB (30) Tricep chest twists 3 x 15

Monday 3-Jan-11, Home, CFTW

Hypoxic row 20min/4200m @ 10,000'
_________________________________

Power clean (175) 10 x 1

low bar prowler push (45) 3 x 50 yrds.
back ext. (10) 3 x 20

AMRAP (11)

KB (53) swings x 10
box jumps x 10

Sunday 2-Jan-11, Villa Sport

BB squat complex

20 burpees

3 rounds:
rev. lunges x 20
box jumps x 15
push-ups x 20
sprinter sit-ups x 20

20 burpees

Saturday 1-Dec-11, CFTW

2 x deathloop

dynamic bench press 10 x 2 (115)

1 rep max bench (185) x 3

3 x 10 ring dips
3 x 10 invert row

Friday 31-Dec-10

box squat 1rep max (265)

sumo deadlift (265) 5 x 5

3 x 50 yrd. reverse lunge

Thursday 30-Dec-10, CFTW

3x 60 sec. KB (35) push press
5 rounds for time:
pull up x 20
row x 250 m
...dips x 20

hypoxic row 2500m @ 10,000

Tuesday 28-Dec-10, CFTW

Bench press x 1rm (195)
A1. Wide grip pull up x 10
A2. BB press x 10
(x3)
...For time,
20 burpees, then
3 rounds:
push up x 50
sprinter sit up x 40
KBSDLHP (70) x 30
Finish with 20 burpees