last night

no breaks:

ran 5 minutes on tread:

15 tight, controlled pushups + 8 slow dips + 12 very slow seated rows (70lbs)

ran 3 minutes on tread:

15 push + 10 very slow seated row (80lb) + 10 edge of seat dips

ran 2 minutes on tread:

15 push + 10 very slowunderhand seated row (80lb) + 6 slow dips

ran 5 minutes on tread (1.25 miles total)

last night's

warming up punching, dancing, freakin out for about 10 minutes.


jump squats with kbell x 10

front squats x 15

clean/press x 3 L + clean/jerk x 4 L
clean/press x 4 R + clean/jerk x 5 R

L-seat chin ups x 3 + 4 regulars (slowww)

windmills x 3 /arm w/ kbell

snatch x 5L x 8 R

front squat x 15

repeat clean/press and clean/jerk

pull-ups x 3 + neutral grip pullups x 3 (slowww)

side bends x 3 / side with kbell

front squat x 15

snatch x 6L x 9R

pull-ups x 8 (fast rhythm)

A scattered workout but I was just going with it because I was very energized

yesterday

walked about 2.5 hilly miles

last night's workout

format:

EXERCISE : set 1 : set 2 : set 3

SLOW PUSHUPS: 12 : 12 : 11

SINGLE LEG ROMANIAN DEADLIFT: 10 : 10: 8L, 6R

KBELL CURLS (44lb) (with varied assistance from other hand): 5 / arm (1 set) + RUBBER BAND CURLS: 8 : 8

CRUNCHES (holding 9lb bar above 4 head ) 15 : 15 : 12

yesterday

front squats x 20 w/ kbell

snatch x 8 left x 11 right

slow pullups (exploded back up for first 4) x 8

swings x 25

repeat except snatch x 7 left x 9 right

final: single leg squat holding 10lbs straight out in front x 2 right x 0 left

halloween

walked 5-6 miles (not so fun)

last tues

1 arm bent rows (using chair to put knee on) x 12/ arm with kbell ; major focus on pulling with taught lat with minimal bicep assistance

12 slow pushups

slow crunches with side to side crunch at top x not counting

repeat x 3