LSD Run, Upper

Run

LSD-3 Miles
32:42

Upper

Bench  185x8, 185x5

Press  115x5, 95x7

Bent Over Row  50x10

Curl 30x10

Pulldown, Row 120x10

Swim LSD, FS, Push/Pull

1000 yd. CSS LSD
19:33

Front Squat 5,3,3
95

Pushups 4x20
Pullups 4x6

Notes: Been awile since I have posted, been tracking my workouts in a different format but I feel this way is a little more efficient.

Merry Christmas

Bike - 8 Miles

Notes: Ate way too much today, 'tis the season.

Strength+Metcon

Overhead Squat 3x5
95,95,95

Weighted Pullups 3x5 (plate+belt)
35,35,35

400m Run
15 KB Swings (45)
10 DB Thrusters (25)
20 GHD Situps
400m Run
15 Box Jumps
10 Squats
20 Pushups
400yd. Run
15 Back Extensions
10 Burpees
20 4-Count Flutterkicks
400yd. Run

Notes: Legs been sore all week, but nutrition hasn't been great to enhance faster recovery either. Left foot that was fractured last December has been bothering me lately, been doing some MWods so hopefully it helps a little.

Rest Day

Notes: Moving day. Legs sore, nutrition so-so.

Pullups+MWod

100 Pullups

10 Minutes MWod

Notes: Moving next couple of days=no fun. Pullups in door frame bar.

Strength+Row

(Garden of the Gods, Colorado Springs, CO. August CO. Trip '10)

Strength

Press 4 Sets
95x5,115x5,125x2,115x5

Pullups (regular,chins,neutral,mixed)
12,12,12,12

Bent-Over DB Rows 3x8
55,55,55

3,000m Row

Notes: Inner sides of shin's a little sore from the sprints yesterday. Press's felt good, don't think I'll make the year end goal, although I'm probably within 5 pounds so we'll see I have a few more times to give it a shot.