January 31 Workout

5x5

Double Snatches 24k's 2x5, 28k's 3x5
1-leg squat r/l (no weight, knee touch) 3x5
Pistols r/l 24k 2x5

One-arm Punches r/l 2 yellows x5, 2 greens x5
One arm Pushups r/l 3x5
Body Rows (no feet) 5x5

5-6 singles Double Cleans w/44k's.
1 single Double Push Press w/44k's (on about 8-9 attempts)

Yoga @home
#Trainer 10 r/l
#1 3 r/l

January 30 Workout

Yoga @home

Elver hill Run up/Sled down
10 in 19:13. Sledding took more out of me, than I thought, still that's covering more ground than ever before.

Frog Hold 24, 30, 10 seconds
Tuck Front Lever Hold 30, 24, 10 seconds

January 29 Workout

TGU w/44k 10 r/l all singles

OA Pullup assisted -25# 5 r/l o/u

Yoga @ home

Trainer r/l 9,8,7,6
#1 r/l 5,4,3,2 (left needed help)
#2 r/l 1 (a little help on right, lots on left)

January 28 Workout

Sunday-

100 D-ball Cleans (from ground), Front Squat, Press

1,2,3,4,5,6,61,44,333,4321,333,332,1222,222,122,31,21,2,1

100#.

Yoga @ home

January 27 Workout

Some pullups
Yoga @ Home

January 26 Workout

Wearing 40# X-vest

Divebombers
Body Rows (feet up on box)
Step Ups
PW Pikeup+Rocker
PW Curl
Burpees

20 reps, 15 reps, 10 reps, 5 reps (50 total)
(step ups 10,8,5,2 l/r)

January 25 Workout

15/15 Jump Rope f/b doubles 8 minutes

January 24 Workout

Clean and Press 10 minutes w/ 24k's 85 total.

All sets of 5 on a 30/30 pace. Skipped 3 sets (otherwise gunning towards 100)

The first 25 reps were C/MP, the rest C/push press.

After a few minutes, set of 5 and a set of 10 to get 100 total.

Walking Lunges w/44k's. 100 steps total.
Sets of 14,14,14,8/6,8/6,10/5,7/6/2. Approximately 110 yards.

Alternated w/ Broad Jump ~2 yards each. 50 total.
Sets of 8,8,8,8, approximately 110 yards.

January 23 Workout

Yoga class

Floor Press 32k's 5x5
Renegade Rows 32k's 5x5
Ft elevated 12"

Was going to do C/MP but the floor presses took it out of me.

Elver 4 laps 12 minutes, cold, snowy.

January 22 Workout

40's

Pushups (elevated) 28k around waist, bag on neck- 5x4, 4x5
Pullups (neutral grip) 28k around waist 10x4

Snatches 20k's 20, 15, 5 (either do 20x2, or go heavier)
Box Jumps 3x10, 2x5
PPJ/height 1-red/24", 2-red/24", 3-red/24", 3-red/30"x2

Weighted Pullups a little disappointing.
Some singles w/ 79's C/MP

January 20 Workout

Run to the Gym

Yoga

January 19 Workout

IGOUGO TIM

w/Jeff

all Double KB exercises - 32k's

Cleans 1-2-3-4-5-4-3-2-1
Mil Presses 1-2-3-4-5-4-3-2-1
Fr Squat 1-2-3-4-5-4-3-2-1
Swings 1-2-3-4-5-4-3-2-1

Heavy, but not pushing it.
Sore coming in.

January 18 Workout

"+" drill all 2 foot jumps, 1-2-3-4-5-6-5-4-3-2-1

Jump Rope Doubles alternated w ~5-6 Broad Jumps between each set.
60f, 55b, 50f, 45b, 40f, 35b, 30f, 25b, 20f, 15b, 10f, 5b ~15 minutes

210 total forward, 180 total backwards

Sit-Up Reach w/ 5kg MB 12-11-10-9-8-7-6-5-4-3-2-1 = 78 total

January 17 Workout

5x5 Workout

1-leg Deadlift (starting from up position, not breaking off floor)
44k's

Foot-up Lunge (fairly narrow stance)
44k's

Pushups (off blance ball) 2x5
Pushups PPU 3 Greens 5x5

Pullups (neutral grip) +44k 12x2 +1 = 25 Total

January 16 Workout

Yoga class in the morning

Elver 6 laps of alternate hill (west of regular hill)
3 minutes 17:20 at the end.

Cold ~20s, snow

January 15 Workout

15/15 6 minutes each

Handstand Pushups off Yoga Block (but not quite to floor)
12 x2 +1 =25 Total (fell in between reps about 3 sets)

Body Rows off Floor
12 x2 +1 =25 Total

PW Curls
8x8, 9x4 = 100 Total

PW Crawl
~16 yds x 12 = 192 yards total (8 laps)

Clean and Military Press (5x5) 32k's
5,5,5,4,6 (missed #5 on set 4, did 6 after 10 minute break)

January 13 Workout

Yoga class

January 12 Workout

Class - Card Deck - 104 reps of each

Wore 40# X-vest.

Hindu Pushups - easy until end
Body Rows - very easy, probably should have elevated feet.
Jump Squats - again fairly easy
C-band extensions (purple) - surprisingly hard.

January 11 Workout

Clean and Military Press 32k's 5x5 (just enough for 5 on last one)

300 yards PW Crawl ~7 minutes
~2000 Jump Rope (f/b) green heavy rope~18 minutes
Final 30 seconds Doubles (no misses ~50)

FSQ attempts 44k's (2) 2nd attempt successful*
(* don't know how deep though)

January 10 Workout

8 minutes Pullups
(rotating between pronated/supinated/neutral grip)
15/15 for 7 minutes 6 each (6x14), last minute 6,4,4 = 100 Total

5 minutes Pushups
15/15 for 2 minutes 15 x4
10/10 for 2 minutes 10 x6
Final minute 9,9,12
150 Total

January 9 Workout

3000 Jump Rope, 1500 f/1500 b, 300 yards of PW Crawl about 33 minutes.

10 minutes sprinting 12 yd - shuttle x5 about 1/3 of time ~10 x5

Hill
6 laps every 2:30 finished in 14:30
Temp Very Cold ~25 w/wind.

January 8 Workout

Concentrating on feedback and integrity of position for hold, then explosive.

5 second Pushup hold @90 degree w/ red PPU
-> 5 Clapping Pushups repeat 3x

5 second Pullup hold @90 degeree
-> 5 Gorilla Pullups repeat 3x in a row

5 second Squat hold w/195#
-> 5 Box Jumps to 30" repeat 3x in a row

15 Broad Jumps 2 yellow bands

Repeat entire circuit twice.
Would work better with partner feedback

C/MP ~35 reps w/53s high pace ~3:30 (pace 100 in 10 minutes)

January 6 Workout

Jump Rope 20/10 (Doubles ~10 seconds 6x) 5 minutes total

30 Muscle Ups 8:14
3/2/2/2/2/2/2/2/2/2/2/2/2/1/1/1/2

January 5 Workout

15 minutes AMAP, repeat

PW Curls
PW Pikeups
alternating sets of 5, 13 total = 65 reps each

HSPU off yoga blocks
Body Rows feet off ground
alternating sets of 2, 12 total = 24 reps of each

Clean 44k's 2 singles

January 4 Workout

25 minutes FIT class...
15-20-25-20-15 reps.

Jump Squats
Touchdowns (3k)
Burpees (w/pushups)
Swimmers (yellow)
Run-in-place (x5)

Easy w/class.

January 3 Workout

IGOUGO TIM

w/Jeff
1-arm Cleans --44k (r/l) 1-2-3-4-5-6-5-4-3-2-1
(first 3 sets with 36k)

1-arm Press --36k (r/l) 1-2-3-4-3-2-1
(sets 1-2-3 MP, all others PP/Jerk)

Pistol --24k (r/l) 1-2-3-4-5-4-3-2-1

1-leg Deadlift --36k's (r/l) 1-2-3-4-5-4-3-2-1

Hill Running
7 to fence every 3 minutes to bottom on last one in about 19:15. Temp mid 40's/dark

January 2 Workout

Yoga class

-prone mountain flexion at knee/ankle rotation

partner work -> kneeling mountain.

Chest felt good. (intercostal issue again?)

January 1 Workout

15/15

5 minutes pullups 9 x6, 1 x5/1
5 minutes jumping 10 x5 --
2 ft takeoffs, 1 step (right/left alternating each set) -- 1 red PJ

5 minutes squats 10 x15
5 minutes pushups 4 x15, 10, sets of 5/4
(until 6:30 and total of 150 reps. )

2.5 minutes PW rollouts 5x5
2.5 minutes PW pikeups 5x5