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January 5, 2017

Welcome back to the leg blaster complex.

2017-01-05

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January 3, 2017

It begins again. Great credit and appreciation for Michael Hedrick and Devon Powell for their shared motivation.

We choose to “Row to Hell”

2017-01-03

January 1, 2014

Not the 2014 workout that I had been planning, but this was more important.

Amazing backcountry skiing with Simon and Mel. Mellow terrain, great snow. 4 laps- work on form and balance.

5 hours on the move at Crystal Palace.

December 31, 2013

Warmup, 3 rounds:
5 wall squats
10 air squats
10 pushups
5 pullups
10 deadlifts w/ (2) 30# dumbbells

3:00 rest

4×4, heavy weights.

4 rounds, 4 reps each. 175# benchpress + 35# weighted pullup.

3:00 rest

Then, WOD, redux Sunday, minus rowing (bad for feet).  Much easier.

10 pullups, 10 deadlift @ 135# oly bar, 10 benchpress @ 115# oly bar, 10 V-ups, 10 air squats.

9 pullups, 9 deadlift @ 135# oly bar, 9 benchpress @ 115# oly bar, 9 V-ups, 9 air squats.

8 pullups, 8 deadlift @ 135# oly bar, 8 benchpress @ 115# oly bar, 8 V-ups, 8 air squats.

Continue with pattern to 1 rep.

17:30 work.

Recover:

2×2:30 wall sit

2 x 2:00 right + left plank

December 30, 2013

Rock gym session with Mel and Simon.

75 min climbing, left foot in running shoe.

Then,

4:00 front plank + 2:00 L+R oblique plank

5–>1 pullup ladder with Simon

Squat/hold partner work: 6 rounds of 10 front squats with (2) 35# DB

Max single set of pullups: 15 + 2 assisted.

December 29, 2013

“Ski” day… skin with Jen for 2 hours up, then 2 hours down. Crappy conditions. No real turns.

Then, drive to Missoula for time.

December 28, 2013

Travel back to Montana. Rest.

December 27, 2013

Warmup:

4:00 rowing, 1:55/500 pace

3 rounds:
5 wall squats
10 air squats
10 pushups
5 pullups
10 deadlifts w/ (2) 30# dumbbells

7:30

3:00 rest

Then, WOD, redux Sunday, minus rowing (bad for feet).  Much easier.

10 pullups, 10 deadlift @ (2) 45# DB, 10 benchpress @ (2) 45# DB, 10 V-ups, 10 bicep curls @ (2) 20# DB.

9 pullups, 9 deadlift @ (2) 45# DB, 9 benchpress @ (2) 45# DB, 9 V-ups, 9 bicep curls @ (2) 20# DB.

8 pullups, 8 deadlift @ (2) 45# DB, 8 benchpress @ (2) 45# DB, 8 V-ups, 8 bicep curls @ (2) 20# DB.

Continue with pattern to 1 rep.

17:37 work.

Recover:

2×2:30 wall sit

2 x 1:15 right + left plank

December 26, 2013

Get what you can while taking care of the family.

200 pushups

100 V-ups

200 Air squats

Not for time. Done in sets of 25.

December 25, 2013

Family time. Rest.