Afternoon workout:

3 rounds of:
-20 Hanging Leg Raises (straight legs to parallel)
-Standing Overhead Extension Fwd Bend 1min.
-10each, Swiss Ball Side Bend (Hands on head)

10 rounds of
-10 Tabletop Ring Rows
-15 Hindu Pushups
-20 Hindu Squats

Took me about 45 minutes...wasn't winded, but was taking it easy.


Evening Workout:

4 rounds of...
-10 Burpulls
-15 Straight Leg Situps with 40Kg (overhead)
-10+10 KB Clean and Push Press, 53 pounds

Finished in a little over 20min.

then did 5min worth of front planks.

Tuesday

HSPU 13+2/10+2
Pullups 12+3/11+1

Pseudo Planche Pushups (feet elevated 12") 2x15 reps
Chins (pinkies touching) 8+4/5+3+2

Iso holds at top position 2x10sec pronated/2x10sec supinated position

HLR to waist level 2x20 reps
Arch ups on ball 2x20 reps

60-90sec rest between sets.

Track workout

10x400m (3min rests between)

1:30
1:20
1:20
1:30
1:30
1:35
1:35
1:20
1:30
1:30

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Tension!

One-arm Pushup (Wide feet, elevated 12") 6x3+3
Gibbon Pullups 6x3+3 (trying to distribute weight over to one side w/slow eccentric)

Wheel rollouts from Standing 6x6
Russian Leans 6x6

500 Hindu Squats in 23:19
100 Pushups (40-20-20-20)
100 Tabletop Ring Rows (20-15-10-10-10-10-10-5)

1 mile Run in 11:15

Box Squat up to 46"

A1) Box Squat-Parallel 185x8/225x8/245x8
A2) Elevated 1-leg Hip Bridge 3x12ea. (bw)

B1) DB Neutral Grip Bench Press 65sx8/75sx8x2sets

C1) HSPU 12/7/8
C2) Pullup (wide) x 10/Neutral Chin x 8/Chin-pinkies touch x 10

3x400m sprints (4min. rest between) @ 2:05 each

KB 1-arm OH Press, 10x each (53 pounds)
Neutral Grip Chins, 10x (started kipping after 3rd round with slow negative)

5 rounds, 1min. between each exercise.

50-30-20 rep rounds for time:

Hindu Pushups
Hindu Squats

*PR in hindu pushups (48 reps on first set...the rest were unbroken)

time: 18:45

Deadlift max single at 400. 5x3 @ 275
Assisted ring pistols 2x10
Chins 20reps/6 reps
KB 1arm oh press 2x12ea.
Biceps burnout 35s to 10s x 10 reps
Triceps burnout 100 to 20 x 10 reps

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AM workout (Strength&Power):

Back Squat to a Heavy Single...did 300 pounds (not quite ass to grass, but well below parallel)

Power Clean 5sets x 3 reps @ 185 pounds

Bench Press 5sets x 3 reps @ 185 pounds


PM workout (Conditioning):

Crossfit's "Fight Gone Bad" workout. 3 rounds/1min each station/1min rest at end of each circuit.

Wall Ball (16 pounds)
Row (Calories)
Sumo Deadlift High Pull (75#)
Push Press (75#)
Box Jump (20")

Score: 369

Halloween Conditioning

OCt 31st:

50-30-20 rep rounds (as little rest as possible):

Hindu Pushups (did 40 unbroken first set)
BW Lunges (alt.)
Sprinter Situps (alt)
KB Sumo DL High pull (53 pounds)

time: 20:10