3.17.14 WORKOUT

warm up:
3 rounds-20 jumping jacks/20 sit-ups/20 mountain climbers/20 air squats
samson stretch/pigeon pose
then:
3 rounds-:30 hollow rock/:30 superman/:30 handstand
then:
15' AMRAP
200M run (about 100M stairs)/15x burpees/20x kb swings@16kg (first set 20x goblet squats)
notes:
4 rounds completed

workout 3/13/13

movement warm up
roll out
5' AD warm up
then:
300 FY-202 calories
then:
IWT
5x goblet squat @32kg kb
15c AD sprint
2' rest
4 rounds

notes:
IWT-:30/:25/:25/:20

workout 3/12/13

WORKOUT:
5' AD warm up
movement warm up
2x5 wall squat
2x10 squat
2x5 goblet squat @16kg kb
2x10 shoulder dislocates
then:
Front Squat
10 @BB
5 @95#
6x2 @135#
1 @145#
1 @155#
1 @165#
1 @170#-PR
then:
5' AD @hard pace-104 calories

later:
300FY-198 calories

8.08.12 workout

55' bike ride @ easy/mid pace

09.08.12 workout

2x5 wall squat
2x10 squat
2x5 goblet squat @ 20k kb
then:
work up to heavy FS/BP
5x5 FS
2' rest between

5x5 BP
2' rest between


notes:
FS-
45x5
75x5
105x5
130x5
130x5
130x5
130x5
130x5

BP-
45x10
75x5
115x5
115x5
115x5
115x3
115x2

25.7.12 workout

5' AD @ easy pace
2x5 wall squat
2x10 squat
2x5 goblet squat @20k kb
then:
3x5 barbell jerk @ 65/75/85
then:
5 rounds of
KB complex:
5x
two hand swing
one hand swing/each
clean/each
press/each
snatch/each

5x push-up slow with 3 second pause in the middle

16.6.12 workout

3x5 wall squat 3x5 squat 3x5 goblet squat @20k Then: 6x (30s work/30s rest) 4'rest between rounds Row KB snatch @16k Push-ups KB swings @24k AD Pull-ups Notes: Row-867m Snatch-105 Push-ups-69 Swings-112 AD-90 cal Pull-ups-30