EMG - 4/30/13

6 mile loop of Elfin' Forest.  First time in awhile.  It sucked.

Got my 40lb weight vest yesterday.  I put it together, and tried to do one pull-up... I guess I have a new goal.

EMG - 4/29/13

400 m intervals (10 ghd sit-ups)
1:14(2:00), 1:14(1:54), 1:16(1:57), 1:15(1:57)

NHG - 4/29/13

Press 1, 1, 1, 1, 1:  135, 145, 150. 155, 165(f)
Push Press 3, 3, 3, 3, 3:  135, 145, 155, 165, 175
Push Jerk 5, 5, 5, 5, 5:  did not complete... shoulders in pain

Sit-ups 2 min:  84  (Graham did 37 in 1 min)
Push-ups 1 min:  36 (Graham did 10 in 30 sec)

NHG - 4/28/13

Weighted Pull-ups 3 x 5:  40, 44, 40
Weighted Chin-ups 3 x 5:  40, 40, 40

"Klepto"
4 Rounds for time of
27 Box Jumps (24")
20 Burpees
11 Squat Cleans (145 lbs)

I completed 1 round in 6:31 and quit... wasn't feeling it

EMG - 4/28/13

4 hill repeats with 10 divebombers after each  might do some ab stuff later

NHG - 4/27/13

Deadlift 3 x 5:  295, 315, 325

5 Rounds for Time:
7 Muscle-ups (these were modified slightly)
Run 400m

13:49

Push-ups:  15, 14, 13, ... 3, 2, 1 (did these with a rest period I felt would allow me to do them unbroken)

EMG - 4/26/13

12+ mile run, didn't time myself but felt pretty good.

EMG - 4/25/13

TM workout timed 16:25  other than only managing 6 pull-ups and 4 then 2 bar-dips i was pretty happy

EMG - 4/24/13

4.2 mile tempo run, didn't time myself.  Just tried to increase intensity each mile.

NHG - 4/24/13

Overhead Squat 7 x 1:  135, 155, 175, 185, 195 (f), 195, 205(f)

NHG - 4/23/13

Bench Press 3 x 5:  225, 225(4), 225(4)

"Schmalls"

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

39:45

EMG - 4/23/13

5 x 5 pull-ups

for time
burpees/db clean to thrusters   10/1, 9/2, 8/3 ...

9:44

EMG - 4/22/13

3 x 400m +10 GHD sit-ups 1 min recovery 

1:11(2:00), 1:14(1:57), 1:15(2:02)

NHG - 4/22/13

Front Squats 3 x 5:  185, 205(4), 205

3 Rounds for Time:
Run 800m
50 x 20lb Wallballs to ~9' target

21:45

NHG - 4/20/13

Row 2-min x 4 sets (2-min rest between) for max distance:  All 540m +/- 20m

Weighted Dips 4 x 5:  25, 50, 75(3), 60
Toes to Bar 3 x 10 (between dip sets)

EMG - 4/21/13

TM workout - didn't make it through the whole thing.  Having a tough time coming back from time off and that cold... or maybe I am just a puss.

EMG - 4/19/13

11 mile run

NHG - 4/19/13

Clean & Jerk 3 x 5:  135, 155, 175

15-12-9-6-3 of
Pull-ups
Push-ups

4:57

NHG - 4/18/13

Deadlift 3 x 5:  245, 265, 275

Some easy sets of pull-ups, toes-to-bar, handstand push-ups, and ring dips

Still very sore!

EMG - 4/16/13

First workout back after a week+ off.

7 stair intervals with 3 sets of 25 push-ups mixed in

I got my notice telling me that I qualified at Temecula for the World's Toughest Mudder.  I am not going to do it, but maybe next year.

NHG - 4/16/13

Incredibly sore after yesterday's squats.

Press 3 x 5:  125, 125, 125 (paused at each rep to increase difficulty)

4 Rounds for Time:
Run 400m
135lb Bench Press x 15 reps

12:56

NHG - 4/15/13

Need to be honest with myself and admit that my fitness has seriously declined due to lack of motivation over the last several months.  Time to get serious again.

Squat 3 x 5:  225, 225, 225

3 Rounds for Time:
5 Pull-ups (strict)
10 Push-ups
15 Kettlebell Swings (1 pood)
20 Sit-ups (unanchored butterfly)

6:45