Jan 8, Training

2x (15 yrd Forward Lunge + 15 yrd Backwards Lunge)

4x 15 yrd 1 hand OH Lunge w/ 30# db

2x 30 yrd Farmer Carry w/ 12 10" hurdles w/ 2x70# dbs

Then: 6x3 "The Exercise" @95#

Then: 5x (1 Power clean + 2 each Lunge) @135#

Then: 5 Rounds of:

5x DL @ 255# + 10x Split Jumps

Today the playlist made it Possible I wasn't in the mood and the people in the gym were listen to top 40. (I'm not sure that is music, but I don't know what it is.) My playlist consisted mainly of Redemption 87 and A-18, For me nothing beets straight edge hard-core for the soundtrack of suffering.

Jan 7, Training

2x20 BWS

2x10 JS

2x5 TJ

3x5 KJ

Then: 6 way Barbell Complex 3 sets 65#, 75#, 95#

6x DL

6x Row

6x Hang Clean

6x FS

6x Push Press

6x BS

6x Push up

Then: Work up to heavy front Squat

Then: 5 Rounds of:

2x Fs@ 175# + 4x TJ

Then: 5x5 JS @ 65#

Later Ride the Trainer 1 hour 20 min w/ 30 min Zone 3.

Top Ten Records of 2009

Everyone does this so I guess I'll do a top ten list. Plus it's way to cold outside to ride right now!

This list has no real order just 10 records I listened to a lot and were released in 2009. So here it is:

1) Nothington- Roads, Bridges & Ruins (BYO Records)

2)NOFX- Coaster (Fat records)

3)Yesterday's Ring- Diamonds in the ditch (Suburban Home)

4) Frank Turner- Poetry of the Deed (Epitaph)

5) Psyched to Die- Year One (Dirtnap Records)

6) Future of the Left- Travels with Myself and Another

7) Hatebreed- s/t (E1)

8) Dear Landlord- Dream Homes (No Idea records)

9) Teenage Bottle Rocket- They Came from the Shadows (Fat Records)

10) Gallows- Grey Britain (Reprise Records)

Jan 4 training.

A.M. Strength:

Warm up: 2x20 BWS

4 Rounds of 15m Lunge +15m Bear Crawl

Then: 3x10 KBS 34#,53#,70#

Then: 6 Rounds of: 6(3 each) Step Up onto 18" box w/2x50# + 6 (3 each) Step Up and Hop on 10" box (lock out trailing leg so you don't use it)

Then: Clean 4x4 @ 95 # (work on low catch)

Then: Single leg box jump onto 10" box w/ 2x20# db

Then: Med ball toss and catch while standing on BOSU Ball.

Then: 4 Min of 30/30 Split jumps

Later: Road Ride @ test track

warm up than 10 mile Time trial for L.T. test.

then "cool down" with 19+ miles @zone 2.

Today I just wanted to test to see where i was w/ my base conditioning. I was almost exactly where I thought I would be. I question if this was just a self fulfilling prophesy or a valid test. I would never have someone test after a strength workout. When you are self coached you always have to be aware your coach just might be an idiot!