EMG - 8/25/13

Been rough going lately do to work load.  I have been getting some work in, but just trying not to lose ground.

That changes this week though.

3 x 400m (+10ghd)  1:11(1:49), 1:13(1:51), 1:15(1:53)

EMG - 8/9/13

14.6 mile run  I didn't time it, but I know it was under 2 hours

Max pull-ups 12

EMG - 8/7/13

5 x 5 weighted pull-ups (10 lbs) 5,5,4 (5 lbs) 5 (0 lbs) 5
5 x 5 weighted bar-dips (10 lbs) 5,5,5,5,5



tabata: push-ups, crunches, squats

EMG - 8/6/13

3 mile easy run

EMG - 8/5/13

3 x 400 m (10 GHD) 1:10(1:50), 1:11(1:47), 1:14(1:52)

EMG - 8/4/13

3 x 160 m hill repeats

TM workout  felt pretty good while doing it, felt like crap afterwards.

NHG

Keep it up... I'll get to posting again soon.

EMG - 8/3/13

12 mile run  walked a bit of the last hill again, but over all felt pretty good.

max pull-ups 12

EMG - 8/1/13

4.75 mile run with 10 burpees at 10, 8, 6, 4, 2, 2, 4, 6, 6.  48:45

feeling stronger, getting closer to where I was

EMG - 7/31/13

5 x 5 pull-ups  5 x 5 bardips  unweighted.  I will put the vest back on next week.