Thursday Dec. 9th

Incline bench
5-5-5-5-5

2rnds of:
10 thrusters 2x35#
20 boxjumps ~15inch
30 russian twists
40 1arm KB swing 35# (20/side)

stretch for 25min

Friday Dec 3, 2010

Warmup
5min bike

15 min stretching/loosening up shoulder

Max Press
5(50%)-3(65%)-2(85%)-1(95%)-1(100%)-1(105%)

10min stretch

Thursday, Dec. 2, 2010

Warmup
tabata double unders

dynamic stretch 10min

Interval sprints
5 rnds:
30s max sprint, 4min rest

rest 10 min

100 squats
75 situps
50 pushups
25 back ext - 45lb plate

stretch/foam roller 15min

Wednesday, Dec. 1st, 2010

Warmup
1000m Row

dynamic stretching

Max Bench
5(50%)-3(70%)-2(85%)-1(90%)-1(95%)-1(100%)-1(105%)

WOD
25 strict dips
50 squats
25 strict pullups
50 double unders

Monday, Nov. 29th, 2010

"Nate"
AMRAP in 20min
2 Muscle ups
4 Handstand pushups
8 Kettlebell swings - 72lbs (2pood)

back at it again

Ok so things are finally back to normal and it's back to training as usual. Been training solid for over a month. Feeling strong and almost completely healthy. Time to start posting again.