2013

1-2-13----------------------wt 195.......................--------------------------

bench press, flies, overhead tricep bar extention, and toes to rings......

1-3-13---------------------------------wt 197--------------------------------------------------------

50 double unders, squats and overhead squats

1-4-13-------------------------------------wt 197--------------------------------------------------------

tried muscle ups - 0, curls, pullups and situps..............................................................

1-8-13-----------------------------wt 196--------------------------------------------------------------------------

benches, triceps,toes to bar, double unders

1-9-13-------------------------------------------------wt 198----------------------------------------------

deadlifts, Romanian deadlifts, and overhead squats. 

1-10-13-----------------------------------------wt 196----------------------------------------

curls and abs at Fedderson before volleyball

1-12-13---------------------------------wt 193-------------------------------------------------------------------

5 pullups, 10 pushups, 15 squats     every min on the min   15 mins

1-15-13---------------------------------------------------------wt 197-------------------------------------------

GRACE.......ground to overhead 135#x30 reps.....7:47.....128 bpm

1-15-13--------------------------------------wt 197--------------------------------------------------------

benches, skull crushers, toes to bar

1-16-13------------------------------------------wt 195-----------------------------------------------------------

200 double unders, dumbbell curls....

1-19-13--------------------------------------wt .................-------------------------------

GRACE...except with 115# .....3:03...............................................................

1-22-13--------------------------------------------------wt 196-----------------------------------------------------

curls...and situps

1-23-13---------------------------------------wt 198--------------------------------------------------

bench presses, overhead squats, ring dips, and oh tricep bar extentions

1-24-13------------------------------------wt 196------------------------------------------------------------

at Fedderson 6 sets, run .25 mile, 20 decline situps, preacher curls...

1-26-13-----------------------------------------wt 185----------------------------------------------

pushups, boxjumps (24), 45#romanian deadlifts, 45#thrusters, Toes 2 bar. 

Every min switch excercises....386 reps.....

1-29-13---------------------------------------------------------------------

bench presses, ring dips, tricep stuff

1-31-13------------------------------------------wt 196-----------------------------------------------------------

6 sets - run .25 mile, 75x8 and 55x10 curls, 20 decline situps      ~15mins

2-4-13-------------------------------wt 198----------------------------------------------------------------------

bench press, push press, ring dips, overhead tricep bar ext, situps

2-6-13----------------------------------------wt 193------------------------------------------------

overhead squats, back squats

2-7-13------------------------------------------wt 195-------------------------------------------------------------

135# thrusters....................

2-9-13---------------------------------------------------------------------------------------------------------

ANGIE.  100 pullups, 100 squats, 100 situps, 100 pushups - 18:57.......................................

2-12-13---------------------------------------wt 197------------------------------------------------------------

bench presses, flies, decline presses

2-19-13------------------------------------------wt 196------------------------------------------------------

bench presses, ring dips, overhead tricep bar extentions andflies

2-23-13-----------------------------------wt 188------------------------------------------------------------------

curls....

2-24-13-------------------------------------------------------wt 189------------------------------------------------

bench........chest stuff...

2-25-13--------------------------------------------------wt 192----------------------------------------------------

pullups, double unders, hand stand pushups....hurt shoulder

3-1-13-----------------------------------------------------------------------------------------------------------------

75x95#overhead squats
75x toes to bar
every drop do 30 double unders

390 double unders, 24:54 and 168 bpm

3-3-13---------------------------------------wt 191-------------------------------------------------------------

curls

3-4-13------------------------------------------wt 191----------------------------------------------------

10,9,8,7,6,5,4,3,2,1 reps of  pullups and handstand pushups   16:07, 124 bpm

3-7-13------------------------------------------wt 193---------------------------------------------------------------

Crossfit 13.1

17 min AMRAP

40 burpees, 30 - 75#snatches, 30 burpees, 30 - 135# snatches..............

I got to 100 reps here at home....

3-9-13---------------------------------------------------------------------------------------------------------------

Crossfit 13.1 at the gym..........................................103 reps!

3-12-13--------------------------------------wt 193----------------------------------------------------------------

FRAN 7:59, 140 bpm

3-15-13------------------------------------------------------wt 194-----------------------------------------------

5 pullups, 10 bench press 135#, 15 double unders      -    15 mins AMRAP   - 10 rounds - 300 reps, 144 bpm

3-16-13-------------------------------------------------------------------------------------------------------------

crossfit 13.2

10 min AMRAP - 5 pushpress 115#, 10 deadlifts 115#, and 15 box jumps.       213 reps

3-17-13----------------------------------------------------------------------------------------------------------------

football at antrim for 3 hours.....

3-18-13------------------------------------------wt 193------------------------------------------------------

5-115# snatch's, 10 185lb bench presses, 15 pullups - 20 min AMRAP - 4 rounds 10 reps or 130.

3-28-13--------------------------------------------------------------------------------------------------------------

6 rounds for time:  run 1/4 mile, 10x70# preacher curls, 20 decline situps - 24:14, 144bpm,  all done before volleyball at Fedderson Rec Center.