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.