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.
