Tuesday, December 8, 2009

Dec 8, Workout

3x20 BWS
2x(1-5) Ladder of 1 Hand Snatch each @ 50# db + Pullup
Then: 5 Rounds of :
4x each single leg D.L. @ 115# + 4 each Single Leg 18" Box Jump.
Then: 6 Rounds of:
10 x KBS @ 70# +
30 yrd Farmer Carry w/ 2x70# db +
10 x 30" Box Jump
Then: 5 Rounds of:
10x GHD Back Extensions +
10x GHD Sit Ups

Later:
Ride the Trainer 1 Hour 10 Min Endurance Pace. Watched Against Me! Live at the Key Club DVD. What a great fucking band.

Dec 7, Workout

Todays workout was done mare on a whim than anything. It was created by Dan John. I read it in his book "Never Let Go" and I have been meaning to try it but it wasn't really fitting into my plan. But nothing was going as planned so it seamed only appropriate.
C&P:
5@ 95
5@100
5@105
1@110
1@115
1@120
1@125
1@130
1@135
Snatch:
5@95
5@100
5@100
1@105
1@110
1@115
1@120
1@125
1@130
C&J:
5@115
5@120
5@125
1@130
1@135
1@140
1@145
1@150
1@155
This was a fun workout just doing the O lifts. I realize 6 foot tall skinny bike racers aren't designed to do the O lifts and I will never set any earth shattering records but I still like doing them.