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  • Barbell Complex 4x5: RDL/Row/Power Clean/Front Squat/Press

    Four Rounds:
    Diamond Push Ups x 20
    Incline Sit Ups x 20
    Back Extensions x 20
    Chin Ups x 10
    Dips x 15
    Mountain Climbers x 20

    Finisher:
    10-1 Countdown: Kettlebell Swings/Burpees
    "Suffer no guilt yee who wield this in the name of Crom"
    Quote on the Father's Sword

    Comment


    • 4 Rounds
      15 x Ring Dips
      8 x OH Lunges (45#)
      30 x GHD Sit-Ups
      8 x Lunges
      "Most men stop when they begin to tire. Good men go until they think they will collapse. But the VERY BEST men know that the mind tires before the body and push themselves beyond all limits. Only when all of these limits have been shattered can the unattainable be reached." ~Dan Gable

      Comment


      • Lat Pull Downs 4x8
        Smith Machine Squats 4x8
        Hammer Strength Incline Press 5x5
        Seated Close Grip Rows 4x8
        Straight Legged Deadlifts 5x5
        Seated Dumbell Presses 3x10
        T-Bar Rows 3x10

        Conditioning:
        3 Rounds:
        Tire Flips x 10
        Sledgehammer Strikes x 10 each side
        Sprint/Single Leg Bounds/Carioca x 2 x 40yds.
        "Suffer no guilt yee who wield this in the name of Crom"
        Quote on the Father's Sword

        Comment


        • Away from home on work trp so 15 mins mixed body weight exercise in the hotel room.
          Pushups
          Mountain climbers
          Burpees
          V ups
          Lunges

          Then 45 mins swimming in hotel pool, then 3 km walk to dinner and slow 3km walk back to hotel
          "Times fun when you are having Flies" Kermit the frog

          Comment


          • Walked the dog 1.5 miles

            Heavy Barbell Complex 3x3, 1:3 work rest ratio: Power Clean/Squat Clean/Front Squat/Push Press (145lb load)

            Three Rounds:
            Horizontal Pull Ups x 10
            Divebomber Push Ups x10
            Weighted Sit Ups x 10
            Weighted Back Extensions x 10
            Pull Ups x 10
            Dips x 10
            Ice Skater Jumps x 10 each side

            Straight Ellyptical (elevation 10, resistance 5, s/m 220) 30:00
            "Suffer no guilt yee who wield this in the name of Crom"
            Quote on the Father's Sword

            Comment


            • Did a Hero WOD for one of my fallen brethren today. The Brostrom:

              8 Rounds
              200 m run with 45# plate
              10 pull-ups
              20 burpees with 45# plate (plate is on the ground and on the way up hold the plate to your chest for the jump)

              Took me about 53:19 and I think I lost my soul
              "Most men stop when they begin to tire. Good men go until they think they will collapse. But the VERY BEST men know that the mind tires before the body and push themselves beyond all limits. Only when all of these limits have been shattered can the unattainable be reached." ~Dan Gable

              Comment


              • Just finished SimpleFit Level 6, Day 3:

                For time
                32 pull ups
                64 push ups
                64 squats

                I did it in 4 minutes, 49 seconds. Anything under 5 minutes, you move up to the next level, so I'll be starting Level 7 on Monday. It ain't gonna be pretty.

                Later, I'll be lifting:

                1x5, then 2x3
                Deadlift - 290 lbs., then 305 lbs.

                3x5
                Upright row - 155 lbs.
                Shoulder push ups
                "Don't waste your time, or time will waste you."

                Comment


                • Trial #10: Plank - 4:01

                  The rest of the day was active rest:
                  Walked the dog 2 miles
                  2 mile run - 15:34
                  Basketball with my son 45:00
                  "Suffer no guilt yee who wield this in the name of Crom"
                  Quote on the Father's Sword

                  Comment


                  • 2 hours playing with the kids at a nature playground, jump from rock to rock, climbing towers and rope towers, crossing streams on logs etc. tonight 1.45 fast bike ride feely flat route along the coast. Later will do 30 mins of core and streching once dinners gone down
                    "Times fun when you are having Flies" Kermit the frog

                    Comment


                    • AM:
                      Deadlift 3x5, 1x9
                      Bench Press 3x2, 1x7
                      Back Squat 3x5, 1x15
                      Dumbell Rows 3x8 each side

                      PM:
                      Four Rounds:
                      Pull Ups x 10
                      Spiderman Push Ups x 10
                      Vee Ups x 10
                      TRX Rows x 10
                      Jump Rope x 50
                      Kettlebell Swings x 10
                      24" Box Jumps x 10
                      14:42
                      "Suffer no guilt yee who wield this in the name of Crom"
                      Quote on the Father's Sword

                      Comment


                      • 10 mile bike ride, 20 rep squats, some OHP, and a bunch of burpees.
                        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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                        • Stiff-legged deadlifts and squats with full, heavy ceramic planters
                          Lunges with smaller ceramic planters
                          Chins with weighted backpack on
                          Shoulder raises with the weighted backpack

                          summer time so i don't have access to my university's gym, and i don't want to waste money on a real weight set.

                          Comment


                          • 20-15-10-5
                            Thruster 115#
                            KB Swing 53#
                            "Most men stop when they begin to tire. Good men go until they think they will collapse. But the VERY BEST men know that the mind tires before the body and push themselves beyond all limits. Only when all of these limits have been shattered can the unattainable be reached." ~Dan Gable

                            Comment


                            • It's Sunday. Rest/repair. I'll probably take a nap or two and then turn in early.
                              "Right is right, even if no one is doing it; wrong is wrong, even if everyone is doing it." - St. Augustine

                              B*tch-lite

                              Who says back fat is a bad thing? Maybe on a hairy guy at the beach, but not on a crab.

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                              • After my current regime of kettlebell swings (75 reps a day, twice a week) showed good signs of progress, I ramped up from this week onwards.

                                100 swings a day, in four sets of 25 with 60 seconds' rest in between, on Mondays, Wednesdays and Saturdays.
                                Meat is Prized, Wheat is Despised.

                                Real Food - The REAL staff of life

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