Workout Log for 08/08/2007:

Yesterday I spent a couple of hours at the beach….  A little jogging, but my legs were sore and tired… A little time on the ropes, but I my forearms were thrashed and shoulders were very tired… So mostly I walked around and watched all the good rings performers and said I can do that… and that… and so on!

I also ride my bike everywhere I go, so I did get probably 6 or 7 miles in yesterday!

Workout for 08/07/2007:

30 min run outside

1000m run

20 min Ring Drills
  5 Muscleups w/ black band

3 Rounds for time:

4 Rope Climbs
50 situps
50 squats

16:25

Workout for 08/06/2007:

Warmup:
750m Row

3x…
10 Abmat situps
10 Pushups
10 GHD Extensions

Workout:
21
Burpees
Pullups
Double Unders
400m Farmers Carry #35
15
Box Jumps
Wallballs #20
DB Pushpress #35
400m Farmers Carry #35
9
Turkish Getups #35
Dips
400m Farmers Carry #35
3
Rope Climbs

32:15

Talk about Dawn trying to kick our asses into the ground… this was rough! My forearms and shoulders are more sore now than they have been in a long time!

Workout for 08/04/2007: Name Your Challenge

500m Row: 1:26.2
  Fastest time ever at Petranek Fitness

Push Jerk:  #245

I have a hip-flexor injury and a head cold so I really have not worked out since last wednesday… Time to get back on it though!!

Workout for 08/01/2007…. Haven’t been on the net for a few days now!

30 min walk @ 3.7mph w/ random hill intervals

Warmup:
1200m Run

3x:
15 walking lunges
10 OH Squats
10 situps

Workout:

Low Bar Back Squats w/ wide stance… 6 sets of 5
(45, 95, 135, 185, 225, 225)

4 Rounds for time:
20 LBBS (#135)
400m Run

13:05

Once again, Stanwyck and his light bodyweight and long legs took me down by 7 seconds!

4 x 1K Row, work:rest = 1:1
    3:16.2, 3:34.4, 3:39.8, 3:35.8

7m break

2 x 250m Row Sprints w:r = 1:4
    :45.6, :46.3

07/30/2007

4x1K Row Intervals w/ 1:1 work:rest ratios
3:10, 3:40, 3:50, 3:44

600m Run

BB Shoulder Press—6sets of 5reps
#65, #85, #115, #135, #155, #165

21-15-9 Rep Rounds
KB Snatch (24kg)
Pullups
Squat Jumps

Total Time: 6:40

Mike Stanwyck…. you bastard… 6:38

1000m run

warmup: 3x
10 dips
15 ghd situps
20 KB (24kg) windmills

Max Rounds in 20 minutes:  #40 DB
5 DB Deadlifts
5 DB Cleans
5 DB Thrusters

12 rounds

Yesterdays workout….

4x for time….

5 KB (24kg) Farmers Walks upstairs… (top floor staircase of Equinox)
10 MB Pushups
15 Burpees
20 KB (24kg) Snatches
25 KB (24kg) H2H Swings
30 Double Unders

Total Time… 42:25

Man this workout seriously (and with no restraints) KICKED MY ASS!!!

“Karen”—> 150 Wallballs for time… 6:29 (#1 Baby)

Pullup Pyramid

13 Rounds + 13 = 104 pullups in 13 minutes