09.16.07

start training for the muddy buddy
Julian and I went to Westridge and traded bike and running 10 minutes. 3 rounds, and I ran back down.

09.15.07
Saturday workout
filthy fifty
box jump
jumping pull ups
KB swing
knees to elbows
push press (45#)
back extensions
wall ball
burpee (brutal. I have to get make peace with my inner burpee)
double unders

27:40

09.20.07

AM
3 loops around the Amalfi route.
I felt fine while riding but my knees were a little sore at the start, so I kept it to a 3 lap ride.

09.19.07
AM:

Mandeville ride, one lap
Harder than I remember it being

Mid day:
Turkish get-up 1 RM
got up to 65 but could not manage 70 after 2 tries. I was thinking later that I should have tried with my left side since my shoulder is still sore.

09.18.07
am
SM-LAX-SM
Fast for an off-season ride, dropping riders along the way. Started with 9, ended with 5.

09.17.07

am
1 min of:
double unders (55)
push press (25)
thrusters (15)
double unders (48)
knees to elbows(29)
push press (23)
tabata sit ups (10)

09.14.07
Annie
50-40-30-20-10
Double unders
Sit ups
8:24

Bonus Rounds
Max push ups: 34 (pathetic)
Max squats in 2 mins: 114 (a gym record for the next 24 hours or so)

09.13.07
run 6 miles
rope climb: 2/3 no feet
25 triple jumps on the wooden bleachers at the beach

This is a nice work out, especially at this time of year. I may start trying to do this once a week for time.

09.12.07
Max Deadlift
(2) rep 255
(1) 275
(1) 295 (miss)
(1) 275
(1) 295 (miss)
(1) 295

When I saw the numbers from the previous day I thoght I would be able to get into the low 300’s. But 295 was the definite max for today; two failed attemps before i was bale to do it. I don’t think I could have managed 5 more lbs.

09.10.07

Monday workout400 m run
40 pull up
40 box jump
200 m run
20 box jump
20 pull up
400 m run
40 box jump
40 pull up

18:33
Fierce competition from the under 30 crowd today.

09.09.07
Sullivan Ridge mountain bike ride, then into the canyon with a hike-a-bike out.

09.08.07
Tabata workout with
Kettle Bell:10
Row:7
wall Ball:8
double under:13

total 38

09.07.07
5 min pull up: 62
4 rounds
50 sit ups
50 arch rocks:11:37
5min push press 75#: 74

09.05.07

Wednesday
5 rounds
front squat 115#
bench press 100#
10/12
12/10
12/6
10/8
10/6

09.04.07
Labor Day, Part II
Same workout, different day:
10 Turkish get up (35#)
10 burpees
5 full rounds

This was a good one to redo since I was aware the first time around that I was falling out of form and each round was harder as a result. I made an effort to stay under the weight every time I stood up, which was much less tiring.