Wednesday 25-Jan-12, Jamaica

Misc. chest, bicep, pull-up routine while on Vacation

Saturday 21-Jan-12, Huntsville st. park

26.2 mi. trail run

19-Jan-12, LSRF

8 x 3 band bench (95)

3 x 12 chin-ups
3 x 12 seated DB press

For time (10:57)

buy in: 50 push-ups

4 rounds (53lb. KB)
10 x S.D.L.H.P
10 x push press ea. arm

by out: 50 push ups

Wednesday 18-Jan-12, LSRF

5k run

AMRAP (6)

10 x hand release push-ups
8 x box jumps 30"
6 x O.H. Squat (95)

Tuesday 17-Jan-12, LSRF

1 rep max press (150)

KB bent row 3 x 20
Wide grip bench (155) 3 x 10

BB upright row (65) 3 x 20
Dips 3 x 10

Monday 16-Jan-12, LSRF

Trap bar D.L. 3 x 10

A1. K.B. eagle squat 3 x 10

A2. Weighted GHR 3 x 10

AMRAP in 10 min. of:

Plate O.H. squat x 10

D.U. x 20

Burpee x 5

Thursday 12-Jan-12, Lingen

5k jog

Tuesday 10-Jan-12, Crossfit Twente

TABATA Fight gone bad (313 reps)

Saturday 7-Jan-12, Bandera

25k trail race

Thursday 5-Jan-12, LSRF

10 x 3 bench (95) with chains

3 x 10 box H.S.P.U's
3 x 20 inverted bar raises

1, 2,3,4,5,6,7,8,9,10 KB snatch (53) ea. arm
1, 2,3,4,5,6,7,8,9,10 chin-ups

Wednesday 4-Jan-12, LSRF

5 rounds:

45sec. on 15sec. rest

row
burpees
jump rope
bike
bench side overs

Tuesday 3-Jan-12, LSRF

6 x 2 press (135, 125)

Wide grip pull-ups 3 x 10
fall through push-ups 3 x 20

Side arm DB (60) row 3 x 8
Wide Dips 3 x 10

Triceps and Abs

Monday 2-Jan-12, LSRF

10:00

4 x 300m sprints

3 x 10 thrusters (115)

10 rounds:
20 x KB (70) swings
20 x jumping lunges

13:00

5k run
3 x 10 O.H. squat (1 x 115, 2 x 135)

Saturday 31-Dec-11, Hunstville st. park

6.5 mi run (55min.)

8.5 mi jog

Friday 30-Dec-11, LSRF

5 x 3 squat (250)

high bar prowler push w/225 lbs. 3 x 50 yrds.

O.H. step ups (1 x bar, 2 x 95)

Thursday 29-Dec-30, LSRF

30 sec. double KB (35) push press (79 total)

3 x 50 push-ups
3 x 15 reverse BB row (135)

AMRAP 10 min. (7)
10 x chin-ups
20 x DU's
5 x burpees