Saturday...vibram run 9 miles from house to bridgeway in sausalito 1:45

Monday...
OH Behind Neck Press + OH Box Squat (12") 45x5/65x5/95x5x3
Bench Press (bottom position) 95x5/135x5/185x5x3
Sumo Deadlift 185x5/225x5x3

Wednesday-Stadium workout 1hr @ Kezar...stair sprints, bear crawls down stairs, crab walks, inchworms. 4 rounds of 6 clap pushups to bleacher OH plank + 12 alt jump lunges. 1 rounds of stair sprints all the way around the stadium.

Today...

3 rounds:

1min. Jump rope
20alt Renegade rows (45# DBs)
20 Pushups
20alt swing woodchop to rev. lunge (45#)

20 tabletop rows
30 pushups
40 roman chair leg raises
50 alt. bw lunges

3min. rest

20 assisted pullups (-50)
30 pushups
40 supine straight leg rotations
50 hero's squats

3min. rest

20 tabletop rows
30 pushups
40 wheel rollouts (20+20)
50 Cossack squats

3min. rest

20 gibbon tabletop rows (alt)
30 pushups
40 lying leg raises
50 alt bw lunges


comments: kept it pretty light...feeling about 70% from the weekend.

Barefoot run yesterday 8.2 miles around the embarcadero and through the marina.

Today...

6 rounds:
-5 pullups
-10 L-sit leg raises
-15 pushups (narrow)
-20 BW box squats (low box)

Roadwork 1 hour

Run down Embarcadero

15+15 Oblique Elev Pushups
30 Tabletop Rows
50 BW Squats

10+10 Oblique Elev Pushups
20 Tabletop Rows
50 BW Squats

5 rounds of Lombard Street stairs

Sunday 8/9/09

240 KB Snatches w/32kg.
time: 45min.

tore hands at 120, had to do one at a time after about 200

Friday 8/7/09

Chins (pinkies touching)
1-15
2-9
3-8

Walking Lunges 100alt (not broken)

Walkout Pushups (1 walkout for every 5 pushups) x 10 sets (50 reps)

Day 11 Armstrong pullup program

Regular Pullups (90sec b/w)

1-15
2-10
3-5
4-5
5-4

Hindu Pushups

25-20-15-15-15-15-10 (100 total)

Hindu Squats

100-100 (200 total)