SATURDAY

10:00 technique

4 rounds or 5?, 30 seconds each, 30 seconds rest:
boarding house reach
squats
hand release pushups
lateral lunges

3 sets 1:30 plank
3 sets 1:00 side plank

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

SUNDAY

10:00 technique

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

MONDAY

5 sets 25 military pushups
5 sets 15 pike pushups
5 sets 12 inverted rows (1 sec pause at top)
5 sets 1:00 wall sits
5 sets 25 exerball leg curls (1 sec pause at top)

Once again strict 1:00 between sets and exercises. I rocked the rows, if I do so well next time Im upping the reps. I think maybe back muscles respond better to this volume than pushing ones . I was talking with a bud at work about ab exercises and we were messing around with a few and I think thats why my tail bone felt weird when I started my squats so I paused and rethought todays workout and did wall sits since they didnt bother me. They were brutal but I think I should have gone a little longer...like 10 seconds...next time. The pause at the top of the leg curls made the sets better.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

TUESDAY

7 rounds shadowboxing
1-2-1-2 resisted punching ladder (light resistance bands) 50 each

4 rounds, 30 sec each, 30 sec rest between rounds
boarding house reach
squats
hand release pushups
lateral lunges

The shadowboxing was just throwing 1-2-1-2's but integrating different footwork each round. stationary, forward, inside lateral, outside lateral, in-out, out-in, inside-outside. Pretty controlled shadowboxing.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

MONDAY

5 rounds with 1 minute between rounds:
5 snatches per arm
5 swings per arm
10 burpees
T=10:21 with 40lbs

God damn! My throat hurts.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

TUESDAY

Intervals
3x480m (1:36, 1:41, 1:50) (1480)
6x120m (:17 for all) (720)

Rest was walking for 240m for the longer interval and 120m for the shorter ones.

Core
3 rounds:
Partial Standing Rollout x 5
Side Bends x 6 per side (60lbs...too light)
Supermans x 15
Standing Plate (25lbs) Twist x 16

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

WEDNESDAY

4 sets 3 reps per arm 1 arm db clean +press (first 2 sets was 60lbs, last 2 was 50lbs)
4 sets 15 reps weighted incline pushups (25lb plate was on my back)

....got thrown by what it calls for in the workout. Sent ross a message. My bicep tendons are sore (from the magic 50) and a large portion of my legs (intervals) are sore so that counts out most of the rest of the workout. I did whats not overly sore.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

THURSDAY

GPP
:30 each, 5 rounds, no rest
Burpees (8 avg)
Jumping Jacks (26-36 avg)
High Knee Dumbell Press (5lbs) ?? avg
Shadowbox

Core
3 Circuits of:
5 Partial Standing Rollouts
15 V-Ups
10 Russian Twists per side (25lbs)
15 Supermans
Chinnies for burn

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

FRIDAY

Rest day.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/

SATURDAY

Work Capacity 101
5 Pull Ups (T=0:00) (45)
10 Band Slams (90)
15 Burpees (122)
20 Jumping Jacks (160)
(Rest until T=2:00)
Repeated as many times as possible in 20:00

I got 8 rounds plus 5 Pull Ups, 10 Band Slams, and 2 Burpees (417 reps performed). I just realized my mistake and it says Im supposed to complete 10 rounds...not just 20 minutes...oops, next time I'll do 10 and record the time. The timer I used cuts off the last 5 seconds so each round was actually 1:55, not a huge diff but I wish it didnt do that because by round 6 (I think) I was getting no rest at all. This workout is NOT easy. It took me the same amount of time it took me to perform the workout as it did to recover enough to type this ha ha ha.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/