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)

3 rounds: (24kg.)

KB C+P, 5ea.
KB Swipe Cast 10alt
KB Swing 10x
Hindu Squats 20x
Lying leg raises 20x

Day 10 armstrong pullup program

Yesterday...

3 sets of gibbon pullups

1-12alt
2-10alt
3-10alt

Iso Holds (30sec each)

Top-pronated
Top-supinated
90 degree @ Elbow-pronated
90 degree @ Elbow-supinated

Day 9 Armstrong Pullup Program

5min Jump Rope
SE/HXO/DDOG

Pullups (normal grip) On-the-minute

sets of 5 reps for 10min.

Pushups (normal width) 3 sets x max reps

1-50
2-26
3-21

WFD Cable Rotations + Squat Stance Rev Woodchop

30 pounds x 10+10 each side
50 pounds ""
60 pounds ""

Airbench 1min.

3 rounds (60sec rest between)

10L/10R KB Snatches (53 pounds)
10 FUll Situps

Pigeon/SFFB/DDOG

Day 8 Pullup Program

3 sets x max reps (60sec. between) regular pronated

1-16
2-8
3-5

3 sets x max reps (60sec. between) chin grip pinky's touching

1-6
2-6
3-5