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

15.6.12 workout

6x stair run @atwater beach

14.6.12 workout

2x5 wall squats

2x10 OHS @pvc pipe (5 shoulder dislocates before each set)

2x5 goblet squats @20k kb

then:

2x (1-5) pull-up ladder

then:

5x DL @195#

150m row

5 rounds (1 every 2 minutes)

then:

5 minute intermission

then:

5x DL @195#

150m row

5 rounds

then:

300 second FLR

notes:

DL-

5 @75#

5@115#

5@155#

first set of workout @175#, every other set @195#

row-

31.3

32.8

33

31.8

31.7

33.3

32.8

32.6

32.1

31.7

11.6.12 workout

15 min jog to and from beach

8x stair run @ atwater beach

8x10 push-ups between every set

notes:

1st/4th/7th sets were single stairs

2nd/5th/8th sets were double stairs

3rd/6th sets were three stair jumps

9.6.12 workout

2x5 wall squat

2x10 OHS @pvc pipe

2x5 goblet squat @20k kb

then:

BB complex

6x DL

6x bent over row

6x hang clean

6x front squat

6x push press

6x back squat

6x push up

3 rounds 

then:

tire flip/jump over across lawn

2 rounds

then:

"meritorious"

30x push-ups

40x pull-ups

50x kb swings

60x sit-up

70x burpees

then:

20 second all out on AD

3 rounds

notes:

BB complex @ 75#/95#/115# (last set push press was at 75#).

tire flip was about 8-10 flips. the jump overs were over and back.

kb swings @ 24k.

AD-15 cal/21 cal/12 cal

8.6.12 workout

6x stair run @ atwater beach (6 sets of stairs @ 20-22 stairs/set)

notes: took about 35 mins

7.6.12 workout

2x5 wall squat

2x10 squat

2x5 goblet squat @ 20k kb

then:

2x 20/10 AD

5x strict press @25# db/1x burpee

4x strict press @30# db/2x burpee

3x strict press @30# db/3x burpee

2x strict press @30# db/4x burpee

1x strict press @30# db/5x burpee

2x 20/10 row 

5x manmaker @25# db/1x pull-up

4x manmaker @25# db/2x pull-up

3x manmaker @25# db/3x pull-up

2x manmaker @25# db/4x pull-up

1x manmaker @25# db/5x pull-up

notes:

31 cal AD

260 m row