SUNDAY

Intervals
4x420m (1:12, 1:15, 1:23, 1:20)
1x60m

90 seconds rest between intervals. The last interval I pulled something in my leg, I felt a lil twinge the first interval but it went away and hit me full on in the sprint. It sucks especially cuz I had my training partner with me and I was kicking his ass until that happened. Oh well. A hot bathe and a massage awaits me :-) No core workout tonight since its late and my hip flexor muscle being 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/

MONDAY

5 sets 3 reps per arm One Dumbbell Split Snatch (80lbs)
5 sets 3 reps per arm One Dumbbell Push Press (60lbs)

C1: One Arm Bench Press 5 reps per arm (70lbs)
C2: Depth Plyometric Pushups 8 reps
x 4

D1: Wall Squat for 60 seconds
D2: Squat Jumps 10 reps
x 4

3 sets 15 reps per arm One Dumbbell Swings (60lbs)

I feel like I can really do more on the snatch surprisingly. Maybe cutting out n hauling around windshields have done me some good. The jump squats felt reeeaaal good.

_________________
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

GPP
5 rounds with 30s rest each round:
:30 Burpees (12, 12, 10, 10, 9)
:30 Jumping Jacks
:30 Split Jumps
:30 Burpees (12, 11, 10, 10, 9)
:30 Jumping Jacks
:30 Mountain Climbers

Core
3 Circuits:
5 Partial Standing Rollouts
10 Russian Twists per side (25lb plate)
10 High Tension Crunches
15 Supermans
Chinnies till deep burn

I kept track of the burpees each round as seen above. Kept a good pace and I was trying to be as light on my feet as possible for the people living below me. Im getting tired of supermans for my lower back. Oh and I think the ease I was snatching before may be due to the inverted rows I was doing before, I really felt them in my upper back.

_________________
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

Rest

_________________
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

Density Day
10:00 of:
2 snatches per arm (50lbs)
6 Burpees
(12)

10:00 of:
Sledge Swings alternating hands every 5 reps for a total of 10 reps (immitated, see notes)
(17)

5:00 of:
'Power Boxing' (immitated, see notes)
(7 cycles)

No rest between density blocks, except to count the # of pennies I threw on the floor to keep track of the # of "rounds" I did during each block. The "sledge swings" where me swinging a 10lb plate (it had handles built in) but I have nothing to hit, Im sure it wasnt as good as doing it right but its my only option atm. The 'Power Boxing' was throwing hooks and uppercuts (20 hooks+10 uppercuts cycles) with 5lb dumbbells, definitely not as good as hitting a heavybag. Not a bad workout but with the changes it didnt turn out great, muscular endurance wise it was great but not so good for the wind, except the 1st block of course.

_________________
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. Ive been getting next to no sleep and it caught up to me.

_________________
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

2 mile run (14:03)

My leg is still weird, I started doing the planned intervals but I couldnt do the proper pace...it felt like there was a taut piece of rope in my leg as my stride got longer when I increased speed. So...I just ran as fast as my leg would allow. I feel I could have made 12-13:00 if my leg wasn't dumb.

Core

3 Circuits of:
5 Partial Standing Rollouts
6 Deadlift Twists per side (80lbs)
15 Supermans
8 Plate Twists per side (25lbs)

_________________
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

4 sets 4 reps per arm 70lb Push Press
4 sets 4 reps 145lb Power Clean

6 reps 140lb Front Squat
8 reps 140lb RDL's
x 4

5 reps 50lb Weighted Pullups
10 reps 35lb Weighted Incline Pushups
x 4

I had to sub sandbag shouldering for power cleans, step ups for front squats (I wouldve done bulgarian split squats but my pulled muscle), and weighted dips for pushups (I dont have anywhere to properly do dips). RDL's need more weight, same with the weighted pushups, the pullups probably could have done with less weight since my form was questionable quite a few times.

_________________
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

GPP
30 sec each, 60 sec rest between rounds:
Burpees (10, 10, 10, 9)
Jumping Jacks
Split Jumps
Burpees (10, 10, 9, 9)
Jumping Jacks
Rounds 1+3: Squats
Rounds 2+4: Pushups (15, 13)

Core
3 Circuits of:
5 Partial Standing Rollouts
6 Side Bends (70lbs) per side
15 Supermans
10 Russian Twists (25lbs) per side
Chinnies for burn (50, 50, 60)

_________________
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

Rest

Shoulder rehab circuit x 3

_________________
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/