TUESDAY

5 dumbbell snatches per arm
5 dumbbell swings per arm
10 burpees
5 rounds in 9:36 with a 55lb db

Ouch! My throat hurts after that one, who needs two lungs anyways right? Thats the heaviest db Ive ever used to do the magic 50. I think I'll be at it for a while with this weight. Not bad for a 160lb dude Id say.

_________________
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

Im really sore from yesterday, tomorrow is going to be worse I think.

_________________
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

6 barbell cleans (75lbs)
6 barbell clean & presses (75lbs)
6 up downs
6 band slams
6 burpees
6 pullups
repeated as fast as possible 7 times
Time=18:19

This was supposed to be the evil 6 adapted to a barbell but somehow I got the clean & presses mixed up with lunges. Oh well it turned out good anyways. I only did 7 rounds instead of 11 to try it out. Next time it'll be 8 or 9 rounds, I havent decided yet. Pretty good all around circuit but is it just me or are up downs kind of lame?

_________________
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

Repeated each circuit 5 times without rest except for 60 seconds rest between circuits:
Circuit 1:
1:00 bear crawls (forward, backward, left, right)
1:00 bodyweight squats (controlled pace, 30 reps average)
Circuit 2:
1:00 dumbbell high knees (5lbs each hand)
1:00 lateral hops over ottoman (keeping one foot on at all times)

I did this instead of running steady state today. At the end of it I took my HR and I was at 172bpm. Not a bad circuit. I had to work around a sore lower back from yesterday, getting the lunges mixed up with C&P's was a bit of a mistake but still a happy one. The second circuit was more challenging than the first. For those of you that check out my workout log check out my blog. The link is in my signature.

_________________
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 one arm clean + press (60lbs)

5 weighted vest pullups (40lbs)
15 weighted vest pushups (40lbs)
x 4

I took it easy on my lower back and hamstrings today. Theyre still sore, the hamstring soreness is new as of today though.

_________________
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

30 seconds each exercise, repeated 5 times without rest:
burpees
jumping jacks
dumbbell high knees
shadowboxing

The pace I kept was very uniform, a solid pace, there was really no slowing down. I'll add another round next time. Oh and by the way theres a new article in my blog.

_________________
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/

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/

SATURDAY

1:30 hitting the heavybag
1:30 hand pads
x 3 no rest

3 two minute rounds sparring
2 rounds of the "on the ropes" drill (untimed and long rounds)

Deck Of Cards:
Clubs=Burpees
Spades=Jumping Jacks (twice the number on the card)
Hearts=Squats
Diamonds=Band Slams
Aces=11
Time=18:58

There were a few ridiculous runs of burpees in the deck of cards. Sparring was alright I sparred pat (pro mma) for all of those rounds. Im still holding my breath but I have succeeded in breaking the closing my eyes habit for the second time. Starting again after 2 years sucks. I caught him with precious few solid hits but he also didnt land too much although it was more than me. I wasnt being very aware in the first two rounds of sparring and I was going through the motions, the third round I got my head into it and was figuring him out a bit.

_________________
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

5 rounds shadowboxing (unweighted, my arms are sore from yesterday)

4 rounds of:
5 standing rollout partials
15 v-ups
10 russian twists per side (25lbs)
15 supermans
chinnies till burn

Damn, my brain hurts, so I didnt want to do anything too tough for cardio today. I think its because of that right pat caught me with yesterday, it didnt phase me then but it is now if thats the reason.

_________________
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 2 db split snatch (90lbs, 65% approx)
5 sets 3 reps 2 db push press (80lbs, 60% approx)

5 reps per arm 1 db floor press (80lbs, 8 rep max) +10 from before
8 reps depth plyometric pushups
x 4

60 sec wall squat
10 reps jump squats
x 4

I need to add weight to the push presses and I should switch the wall squats to maximum tension wall squats.

_________________
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/