Danny
3 Rounds of (20 Box Jumps @ 24in, 10 Ring Dips, 10 Pull-ups, 20 Box Jumps, 10 Ring Dips, 10 Pull-ups, 1 minute rest).
- Miles:
- 70 total / 0 in 2012
- Goal:
Deadlift 400lbs; Sub 18 Minute 5K; 50 Pull-ups in a row
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Danny logged 70 miles.
Last workout about 2 years ago. Help get them back on track!
Entries
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FIT
Box Jumps, Dips and Pull-ups 00:11:05
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RUN
2.5 mi 00:20 08:00 pace
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FIT
Three quick ones 01:00
Warmup: 800M run.
Lift: 3 X 3 Deadlift @ 315#, 325#, 335#
Met-Con: 7 X (10 Ring Dips, 40M Shuttle Run).
Fin: 5 X (1 Min Plank Hold, 10 Sit-ups in 30Sec).
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FIT
01:00
Warm-up: Run 400M, then 2 X (10 Dips, 5 Pull-ups, 10 OH Squats, 10 Shoulder Dislocates, 10 Hang SNatches @ 45#)
Workout: AMRAP-20 X 10 Dumbell Thrusters @ 40#; 10 Pull-ups. Score: 10 Rounds.
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RUN
Tuesday Morning Track Workout... 3.5 mi 00:30 08:34 pace
One Mile Warmup
Two 800s on 7 Minute Interval
Four 200s, Jog the negative
800 M Cool Down -
FIT
blah Monday evening lift at the ho... 01:00
Couldn't get myself to wake up this morning so I had to lift at night. Not enough hours in the day...
Warm-up: 2 X (25 Push-ups, 25 Squats, 50 Crunches, 10 pull-ups)
Lift: 3 X 5 Back Squat @ 215... read more
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FIT
Cleans and Pull-ups 01:00
Warm-up: 500 M Row, then 2 X (15 OH Squats, 15 Sit-ups, 15 Push-ups, 15 Double-unders).
Workout: 3 Rounds of (12 Chest-to-bar Pull-ups; 12 Squat Cleans @ 95#; 400 M Run). Score: 12:36
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FIT
St. Paddy's Day morning mini-... 00:04:56
21-15-9 X (Ring Dips; Hang Power Cleans @ 95#)
Score: 4:56
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FIT
tired St. Paddy's Day morning lift 01:00
Warm-up: 2 X (25 Push-ups, 25 Air-Squats, 25 Straight-leg Deadlift @ 50#, 8 Pull-ups, 50 Crunches).
Lift: 3 X 5 Deadlift @ 275#; 3 X 5 Benchpress @ 185#; 3 X 5 BackSquat @ 185#; 3 X 10 Dumbell Pre... read more
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FIT
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FIT
Quick Thursday morning lift 00:45
Warm-up: 2 X (25 Push-ups, 25 Squats, 25 straight-leg deadlifts @ 50#, 50 crunches, 8 dead-hang pull-ups).
Lift: 3 X 5 Benchpress @ 205#; 3 X 3 Deadlift @275#; 3 X 10 dumbell curls @ 40#; 3 X 10 P... read more
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FIT
Nasty Girls 01:00
Warm-up: 2 X (10 Double-unders, 10 OH Squats, 10 Shoulder dislocates, 10 Push-ups, 15 sit-ups).
Workout: "Nasty Girls" -- 3 Rounds of (50 Squats, 7 muscle-ups, 10 Hang Power Cleans @ 135... read more
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FIT
Tuesday morning mini Met-con 00:05:02
21 Dumbell Thrusters @ 30#, 42 Sit-ups, 15 thrusters, 30 Sit-ups, 9 thrusters, 18 Sit-ups.
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FIT
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FIT
good "Christine" 01:00
Warm-up: 1000 M Row, then 3 X (10 shoulder dislocates, 10 overhead squats, 10 push-ups, 10 pull-ups, 15 double-unders).
Workout: "Christine" -- 3 rounds of 500M Row, 12 Deadlifts @ body... read more
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FIT
blah Saturday afternoon lift 01:00
Warm-up: 2 X (25 Push-ups, 25 Squats, 25 straight leg deadlifts @ 50lbs, 50 crunches, 10 dead hang pull-ups)
Lift: 3 X 5 Back Squat @ 185# 205# 205#; 3 X 5 Deadlifts @ 255#; 3 X 3 Bench Press @ 20... read more
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FIT
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FIT
blah Tabatta Something Else 00:16
Tabatta Pull-ups, Push-ups, Sit-ups, Squats. Score was like 405. Felt beat.
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FIT
0.5 km 00:02:00 06:26 pace
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FIT
Wednesday night mini-metcon 00:04:35
21-15-9 (Kettlebell Swings (Russian style), dumbell push-presses @ 40#).
Time: 4:35
Danny
