Workout Logs – February

2

2/29/12

25 min power walk

2/27/12

Walk – 2.04mi – 16:40/mi

2/25/12

Warm-up:  2.75 mi walk – 14:54/mi, foam roll, stretch

Set A – 1 round:

• Get-Up Sit-Up – 1/side @ 20lbs
• Full Get-Up – 1/side @ 20lbs

Set B – 2 rounds:

• Bottom Up Clean – 3/side @ 20lbs
• Goblet Squat – 5 @ 12kg
• Double Swings – 10 @ 12kg x 2

Set C – 2 rounds:

• Tall Kneel Military Press x 3/side @ 12kg
• Negative Chin x 1 w/ band assistance
• Snatch x 5/side @ 12kg
• Negative Chin x 1 w/ band assistance

2/24/12

Warm-up:  foam roll, stretch, mobility work

Set A – 2 rounds:

• Side Plank – 45 sec/side

Set B – 2 rounds:

• Rear Elevated Split Squat x 10/side
• Military Press x 10/side @ 12kg
• Lateral Squat x 10/side

Set C – 2 rounds:

• Low Cable RDL x 10
• Single Arm Cable Pull-Down x 10/side

Finisher – KB Swing Ladder – equal work to rest

10 Transfers 15/15, 20 Transfers 30/30, 30 Transfers 45/45, 40 Transfers 1 min/1min, Repeat descending – 200 transfers total

2/22/12

AM – Short Run, 2 miles, 11:10/mi

PM – Foam roll, mobility work.  Long Cycle Clean & Jerk – 6 minutes, 12kg – 52 reps – yowza!

2/21/12

Power Walk – 25 minutes

2/20/12

Walk – 2.25 miles

Warm-up:  foam roll, stretch, mobility work

Set A – 2 rounds:

• 1/2 Kneel Side Chop x 10/side
• Plank on Ball x 60 seconds

Set B – 2 rounds:

• Goblet Squat w/ Pulse x 10, 12kg
• 3 Pt Row x 10/arm, 20lbs
• Single Leg RDL x 1/leg, 16kg

Set C – 2 rounds:

• SHELC x 10
• Single Arm DB Bench Press x 10/arm, 25lbs

2/19/12

Walk/Jog – 2.75 miles

90 Rep Quickie Workout (in honor of 90 days til TM!)
15 KB Transfers, 15 Back Squats (empty barbell), 5 Snatches per side, 20 Floor Wipers, 15 Knee Pushups, 15 KB Transfers

2/17/12

Warm-up:  Foam roll, mobility, stretch

3 Rounds @ 12kg – L Hand Swings x 5, L Hand Front Squat x 5, R Hand Swings x 5,R Hand Front Squat x 5

2 Rounds @ 12kg – L Hand Clean/Snatch/Negative Press x 5, R Hand Clean/Snatch/Negative Press x 5

On the minute for 5 minutes @ 16kg – 10 2 Hand Swings, 10 Transfers

2/16/12

Run/sprints – 3.44 mi, 13:10/mile (got bored at 2.5 so finished with sprints)

2/13/12

Warm-up:  foam roll, stretch, mobility work

Set A – 3 rounds:

• Goblet Squat x 15, 12kg
• Military Press x 15/arm, 20lbs
• Med Ball Chop x 15/side, 12lbs

Set B – 3 rounds:

• Single Leg Deadlift x 10/leg, 12kg
• Cable Pull Down x 15
• Plank x 30 seconds

Set C – 3 rounds:

• SHELC x 15
• Lat Fly & External Rotation x 15, 10lbs
• Rear Iso Hold x 30 seconds/leg

2/12/12

Run – 2.77 miles, 11:02/mile

2/10/12

20 minutes of sprints – I know it sounds short, but it was damn cold out, and I just didn’t care anymore!

2/9/12

warm-up:  foam roll, stretch, mobility work

Set A – 3 rounds

• Split Squat x 15/side, BW
• KB Row x 10/side, 12kg
• Thoracic Extension x 15

Set B – 3 rounds

• Low Cable Romanian Deadlift x 15
• DB Bench Press x 15, 25lbs per arm
• Side Plan x 30 seconds/side

Set C – 3 rounds

• Lateral Squat x 15/side
• Kneeling Cable Row x 15/side
• Straight Arm Cable Pull Down x 30 seconds

2/8/12

20 minute walk, foam roll, mobility, stretch

On the minute for 5 minutes – 5 Deadlifts @ 115lbs, 5 Knee Pushups, 5 Squats

Tabata Thrusters @ 45lb Barbell, :20 work, :10 rest for 4 minutes – 6,5,4,4,3,3,3,4

2/5/12

warm-up:  foam roll, stretch, mobility work

Set A – 2 rounds

• Split Squat x 15/side, BW
• KB Row x 10/side, 12kg
• Thoracic Extension x 15

Set B – 2 rounds

• Low Cable Romanian Deadlift x 15
• DB Bench Press x 15, 25lbs per arm
• Side Plan x 30 seconds/side

Set C – 2 rounds

• Lateral Squat x 15/side
• Kneeling Cable Row x 15/side
• Straight Arm Cable Pull Down x 30 seconds

Total Workout Time – 40 minutes

2/4/12

Run – 3.6 miles, 45:25, 12:37/mile

2/3/12

Reverse Kettlebell Swing & Pushups Ladder – 20 reps of each, 18, 16, 14…etc.  Every 2 sets I did a Negative Chin and one side of a Get Up.

Finished up with Thunderstruck Abs – to celebrate my love for ACDC and working out 🙂 (lay with your legs straight, heels and inch or two off the ground, and every time they sing “thunder” do a leg raise, “thunderstruck” is 2 raises, don’t let heels touch floor the entire song). Cuss profusely the entire time.

Total Swings, 110, total Pushups – 110, 6 Negative Chins, 3 Get-Ups per side.  Honestly, my arms were sooooo dead halfway through that it took forever, so the Thunderstruck Abs actually didn’t seem so bad!  Total workout time – 37:42.

2/2/12

Morning – 2 mile run, 21:47, 10:47min/mile

Night- warm-up:  foam roll, stretch, mobility work

Set A – 2 rounds:

• Goblet Squat x 15, 12kg
• Military Press x 15/arm, 12kg
• Med Ball Chop x 15/side, 12lbs

Set B – 2 rounds:

• Single Leg Deadlift x 10/leg, 12kg
• Cable Pull Down x 15
• Plank x 30 seconds

Set C – 2 rounds:

• SHELC x 15
• Lat Fly & External Rotation x 15, 10lbs
• Rear Iso Hold x 30 seconds/leg

1/31/12

Morning – 2.5 mile run, 30 minutes, 12:01 min/mile (slllooowwww, but I got my butt outta bed and did it!)

Night – 6 min Get-Up work, 3 rounds of 1 Negative Chin, 5 Double Front Squats (12kg), 10 Double Cleans (12kg), 10 Double Swings (12kg).  Total workout time – 19 minutes

1/30/12

warm-up: 20 minute walk, foam roll, stretch, mobility work

Set A – 2 rounds

• Split Squat x 15/side, BW
• KB Row x 10/side, 12kg
• Thoracic Extension x 15

Set B – 2 rounds

• Low Cable Romanian Deadlift x 15
• DB Bench Press x 15, 25lbs per arm
• Side Plan x 30 seconds/side

Set C – 2 rounds

• Lateral Squat x 15/side
• Kneeling Cable Row x 15/side
• Straight Arm Cable Pull Down x 30 seconds

Total Workout Time – 60 minutes