10/31/09

45 minute spin

I.
2000 m Row

II.
21-15-09
Burpees
Thruster
Push ups
Pull ups
Situps
Time: 19:32

III.
Stretch

10/30/09

I.
30:15 x 4
American KB Swings
Figure 8
Goblet Squats
R Snatch
L Snatch

II.
6 rounds
10 OHS (65#)
30 Lunge Steps
20 Push ups

III.
Stretch

Pm
KB Class

7 x 7
Snatch l/R
Bottom up Clean and Press L/R
American KB Swings
OH leg steps L/R

10/29/09

3.8 Mile run @ Gallup Park.
Up the Arb hill and down again.
Felt good, always more enjoyable running with a group.

10/28/09

I.
1:oo minute at each station for 10 minutes
Row
Squats
KB Swings (16K)

II.
EMOTM for 25 minutes
2 Deadlift Burpee Rollouts
1 Full Squat Clean (75#, after round 18 80#)

III.
Stretch

10/27/09

a.m.
Tabata
45:15 x 4
Squats
Plank Hold
Flutter Kicks
Sit ups

p.m.
Run
6.25 miles
Time: 1:01