100131

Bike trainer with moderate hills for time: 45:00

4-4-5-4-5-4-5-4-5-4-5-4

100128

100 pull-ups/100 dips for time
time: 50:45

Broke into sets of ten pull-ups/ten dips with walking breaks. Next time try doing sets of five with shorter breaks to get a faster time. Ran out of time before I could
get to 120. Last 3 sets were on the gravitron.

100127

1-10-1-20-1-30 reps of bench press
195-155-210 (PR)-135-185-95
Total: 975

1 mile run

100126

Saturday 100116

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Post results to comments.

52 Squats
8 Pull-ups
46 Squats
14 Push-ups
42 Squats
13 Pull-ups(f)
42 Squats
13 Push-ups(f)
30 Squats
5 Pull-ups(f)
30 Squats
20 Push-ups(f)

These totals are approximate!

100125

Bike/trainer 45 minutes with hills.

4-4-5-4-5-6-5-4-5-6-5-4

100122

Bike/trainer 45 minutes with hills.

4-4-5-4-5-6-5-4-5-6-5-4

100121

Sit-up/pull-up/dip warmup x 2 did GHD Sit-ups and back extensions for one of the rounds.

5k row time: 20:51.5

I was still pretty tired from the intervals yesterday so no hope of a PR.

100120

THURSDAY 100114
Three rounds for time of:( Walk on hands, 100 feet( Hold handstand against wall for two minutes( 15 Handstand push-ups
Post total time to comments MINUS the six minutes of static handstands

Warm up:
three rounds of 50 sit-ups/Max squats in 60 seconds
43/47/48

Started with wall runs. Did about 18 steps there. The proceeded to do three
rounds of max handstand hold (all under one minute) and 15 HSPU on the stairs.

Finished with 10:00 warm-up on bike and 3 sets of 8 Tabata intervals/1 minute rest and 5 minute cool-down.

100119

Wednesday 100113

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Bench press/pull-ups:
10/15
7/11
6/10
4/8
3/5

Total: 79

100118

Tuesday 100112

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

Post time to comments.

23:31

This sped up nicely when I managed to get a good rhythm going on the broad-jump. Definitely some time to be picked up there on the next effort.

100115

3 rounds of:
50 sit-ups/static handstand/20 handstand push-ups

I maxed out at about 1:20 on the handstand. Need to figure out how to work up to 2 minutes. Also tried wall-runs. Did about 12 of those before I gave up.

Followed up with 45 minutes moderate hills on the trainer.

100114

Run 5k time: 20:57

previous:
Row 5k time: 21:52

100113

SATURDAY 100102
"Barbara"
Five rounds, each for time of:( 20 Pull-ups( 30 Push-ups( 40 Sit-ups( 50 Squats
Rest precisely three minutes between each round.
Compare to 090911.

Only had time to make it through four rounds. Used the gravitron after the first round. Memory full on my watch so I can't get the time on the rounds.

100112

FRIDAY 100101
"Cindy"( Complete as many rounds in 20 minutes as you can of:( 5 Pull-ups( 10 Push-ups( 15 Squats
OR
"Mary"( Complete as many rounds in 20 minutes as you can of:( 5 Handstand Push-ups( 10 One legged squats, alternating( 15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 091110.

Did 11 rounds of Cindy. Same as last time.

100111

THURSDAY 091231
"Angie"
For time: 100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Squats
Post time to comments.
Compare to 091116.

Scaled to 50 each. Time: 14:43
Last time: 20:00

100107

1-10-1-20-1-30 reps of bench press
195-155-205-135-185-95
Total: 970

1-10-1-20-1-30 reps of back squats
225-185-225-135-225-115
Total: 1110

1 mile run

100106

Tuesday 091229

Row 5K

Post time to comments.

Compare to 091227.

Time 20:13.6. Almost a minute faster than two days ago at 21:10. Damper on 4.

100105

Monday 091228

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

95-105-95-105-95-95-95

Tried to get up to 115 after 105 and failed to get under it. After that I was having failures all over the place at 105 and 95, which previously had seemed pretty easy. Very disappointing.

100104

Sunday 091227

Row 5K

Post time to comments.

Time 21:10

I set the damper to 4 but it ended up on 3 all by itself at some point.

100103

Bike 60 minutes on trainer with hills
4-4-5-6-5-4-5-6-5-4-5-6-5-4