Monday, August 6, 2012

Spatan and Spartan

Training today will be nominal due to the need to study, but at lease I can knock out a couple of sets of stupidity.

Monday, September 12, 2011

Thursday, September 8, 2011


Miss my brothers.

Monday, June 20, 2011


Ok, run was nixed due to mandatory pee pee test. I blame the 60's and 70's for its influence in propagating drug culture. Curse you LSD.

So for Tuesday.........,

AM: 5 mi run (in theory)

Lunch: Swim (again)

PM: Pull muscles of DOOM!!!!!


Pull ups w/deadlifts 5 rds not timed
- 6 pull ups/8 deadlifts (increasing weight each set)

Towel pull ups w/ power cleans 5 rds not timed
- 6 towel pull ups/ 8 power cleans (increasing weight each set)

SUMO DEADLIFT to high pul w/turkish get ups 4 rds not timed
- 8 SDHP (increasing weight each set)/8 (4 on each side) TGU (whimper)

"Cindy" for 20 minutes.

ABS of GLORY!!!!

As it is hot as the dickens EVERYWHERE (it was 90+ degrees in the gym, with high humidity), pre-hydration is key.

Sunday, June 19, 2011


AM: 5 mi run, various abs

Lunch: 1 mi swim, sub 45 min

PM: Push

- 5 RDS not timed of each of the following:
1. 6x BBBP (85% 3RM), 8x (4 each side) starburst burbpees with a tuck jump.
2. 6x BBDBP (85% 3RM), 8x spiderman burpees with standing long jump.
3. 6x BBIBP (85% 3RM), 8x burpee with 24in box jump.
- 3 RDS not timed
1. 8-12x DBBP, 8-12 decline pushups
2. 8-12x DBDBP, 8-12 incline pushups
3. 8-12x DBIBP, 8-12 regular pushups

12 minute abs (50 sec of an ab exercise, 10 sec rest)

Stretch for 30 minutes.

Recovery shake:
1 banana
2 TBS of almond butter
1 cup of 2 percent milk
1 scoop of Designer Whey protein

Spartan race here I come.........

Wednesday, September 22, 2010


As many rounds as you can do in 25 minutes:

34 burpees as the bottom of OP Coleman:run to top of OP Coleman: 34 burpees at top of OP Coleman. Come back down and start over.

Of course for safety considerations, wear plate carrier.