WEDNESDAY

11AM:
5 db snatches per arm (40lb)
5 db swings per arm (40lb)
10 burpees
x5 rounds for time
T=8:24

6, 4, 4 shop length farmers walks (finisher)

an unknown amount of pushups
random medicine ball throwing

8PM:
5k easy jog (approx 26:30)
30:00 easy exercise bike

Work was dead in the morning so me and a bud did the magic 50 and farmers walks as well as other random stuff. Im so happy with my time. I need to up the weight. At 8 my girlfriend had her 2nd soccer game of the day so I ran the track while they played.

_________________
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

4:00 exercise bike (hard tempo, moderate resistance) x 4
1 tabata round on the bike

My knee was sore from the day before so I did the intervals on the bike instead. I forgot to do core.

FRIDAY

4 sets 3 reps per arm 1 arm push press (70lbs, add 5lbs next time)
4 sets 3 reps per arm dumbbell snatch (80lbs...its all I can fit)
3 sets 5 reps per leg weighted one legged squats

5 reps weighted pullups (40lb vest)
15 reps weighted pushups (40lb vest)
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/

SATURDAY

:30 each, 5 circuits, no rest:
Burpees
Jumping Jacks
Dumbbell High Knees (5lbs)
Shadowbox

4 circuits:
5 partial standing rollouts
15 v-ups
10 russian twists per side (25lbs)
15 supermans
chinnies till deep 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/

MONDAY

10 rounds of:
5 Pullups
10 Band Slams
15 Burpees
20 Jumping Jacks

Took me 19:40 to do 9 rounds. I stopped and was gonna wuss out but after approx 1:00 of rest I did the last round, so 10 rounds took approx 22:40. Last time I got 8.5 rounds in 20:00 so there is improvement there...and I was hung over until about 3 today so I wasnt 100%. Thank god the holidays are over and I can stop drinking my face off.

_________________
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

Jogging to warm up (480)
------------------------------
480m Interval
240m jog
x 4
------------------------------
Jogging to cool down (960)

12 standing rollouts

The rollouts where down to about 8-10 inhes from the floor (to my chest). I went to the track with the girlfriend so I did it a bit different so I could jog with her but still get a decent workout in.

_________________
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

5 sets 3 reps per arm Split Hang Snatches (65lbs)

5 reps per arm One Arm Bench (70lbs)
10 Clapping Pushups
x 5

60 sec Wall Sit
10 Squat Jumps
x 5

I had tried a few sets of push jerks but Im unsure on the form, it didnt feel right. Gonna look into it.

_________________
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/

THURDAY

30 sec each:
Burpees
Jumping Jacks
Split Jumps
Burpees
Jumping Jacks
Mountain Climbers
x 5 rounds, 30 sec rest

4 circuits of:
5 partial standing rollout
10 russian twists (25lbs)
10 high tension crunches
15 supermans
chinnies for burn
90 secs 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/

FRIDAY

"Rest"

2.5 mile run (25:00)

_________________
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

10:00 of:
2 snatches per arm
6 burpees
-Got 13 rounds (+1 from last time)

10:00 of:
5 "sledge" swings with right hand
5 "sledge" swings with left hand
-Got 21 (+4 from last time)

5:00 of:
20 hooks with 5lb dumbells
10 uppercuts with 5lb dumbells
-Got 9 (+2 from last time)

Once again no rest between density blocks except a short breather before the last one. I wasnt breathing as hard in the 1st block as last time and Id be pretty hard pressed to cram anymore rounds in without working on my strength endurance some more.

_________________
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

180m sprint
240m jog
x 8 (19:16)
60m sprint
60m jog
x 4 (?:??)

4 circuits of:
5 partial standing rollouts
6 deadlift twists per side
15 supermans
8 standing plate twists per side

My back is just tired as hell from yesterday, in particular my lower and mid traps.

_________________
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/