PM - B.O.B. and Abs

20 minutes of punching combos on the new dummy

Jump rope singles

Bicycle crunches

Swimming = sucks

5 Rounds
Swim 50 meters
25 Push-ups
Splits
1 - 48.25
2 - missed this
3 - 3:00 - combined
4 - 1:54
5 - 1:53
Total - 7:35

Man I suck at this workout.

PM - seated stationary bike, push-ups, bicycle abs

10 min Seated Stationary Bike
10 Push-ups
50 Bicycle Abs
10 min Seated Stationary Bike
10 Push-ups
100 Bicycle Abs
10 Push-ups
50 Bicycle Abs

Long rough day at state.  Just wanted to move.

AM Hill repeats, Crunches

AM WOD
5 x 100 meter steep hill repeats
Recovery walk backward down hill
 Daniel and I got up early and ran the same hill we did last year.  Weather was great.

When we finished we walked back to hotel.  I did 700 crunches.

PM WOD, stationary seated bike, push-ups, Butterfly sit-ups, leg press

2 rounds
10 min stationary seated bike
50 Butterfly sit-ups
25 Push-ups
25 Leg press
50 Butterfly sit-ups
25 Push-ups
10 min stationary seated bike
50 Butterfly sit-ups
25 Push-ups
25 Leg press
50 Butterfly sit-ups
25 Push-ups

Heavy bag and B.O.B. work

24 minutes heavy bag work
Alternating through my gloves again.  First set of 3 on bag. Seconds set of 3 on B.O.B.

400 run, Med ball box jump burpees, GHD'S, Toes to bar, St. Louis Slams, Zercher Squats

4 Rounds
400 meter run
10 - Med Ball Box Jump Burpees @ 20lb
15 - GHD'S / Toes to bar, alternate rounds
20 - St. Louis Slams @ 25lbs med ball
10 - Zercher Squats @ 135lbs
Splits
1 - 6:26
2 - 5:51
3 - 6:02
4 - 6:28
Total - 29:40

We were supposed to do descending rest 3min, 2min, 1min.  I finished round 1, 1:30 behind Daniel.  I wanted to do this thing together.   I cut my rest and went with him.  I felt great today.  I can't cycle as fast on some of the exercise.  Even the running felt good today.  Air was crazy thick today.  Breathing was a struggle.

Evening walk with the wife, puppies and daughter

Walked about 3 miles

PM Heavy Bag punching combos

Did this like last time.  Hung heavy bag, difference this time is that I bought a BOB punching dummy.  This thing is awesome. 

Hit for 31min and 30 seconds.

Again I rotated through my 3 sets of gloves.  First 3 songs I was on heavy bag.  The second 3 songs I was on the BOB.

AM WOD Strict Pull-ups, Barbell tall step-ups, Weighted sit-ups, Barbell Burpees like a man maker

4 Rounds
6 Strict Pull-ups
12 Barbell 45lbs on back weighted tall step ups
24 Weighted Sit-ups 25lbs
12 Barbell Burpees like a man maker w/ 65lbs
1 min rest
Splits
1 - 2:58
2 - 3:39
3 - 3:51
4 - 3:22
Total - 16:52

This was exactly what Daniel and I needed.  He rolled much faster than I did.  The burpees were on the barbell.  Holding and dropping into push up position.  On the upstroke pull bar off of ground and then to shoulders then over head.  Great workout.

5/24/15 at home worthless

Supposed to do 4 rounds.  Started got one round in and my body said no.
I was not even going to post.
1 round
15lbs dumbbell in each hand
20 lunges
20 push press
20 push up rows
20 dumbbell burpees
1 min rest

Like I said sucked

Heavy Bag Work after Districts

Got home from Districts and did not want to do anything.  So I decided this was a good reason to make myself do something.  I hung the heavy bag in the tree and rotated through my 3 sets of gloves. I was playing my workout mix and switched gloves at the start of each song.

Roughly 40 minutes of punching combinations working on some speed combos with lighter gloves and heavier hard punches thicker gloves.  9 rotations using the three sets of gloves 3 times.  Knuckles are pretty sore.  Had a rolling sweat by the end.  Glad I pushed myself into this one.

AM hard ride at morning practice

Somewhere around 7 hard miles on the bike.

Abs and push ups.

Zercher Squat, GHD, Iron Crosses, Back Extensions, Heavy Bag Punches, Rope assent

6 Rounds
10 Zercher Squats
20 GHD'S
20 Iron Crosses
20 Back Extensions
1 - Rope Assent 15ft
1 minute - Heavy Bag punches
1 min Rest

Splits
1 - 4:53
2 - 4:35
3 - 4:22
4 - 4:41
5 - 4:17
6 - 4:33
Total - 32:24

Good one today.  By round 3 I was hurting.

5/9/15 St. Louis Slams, Box Jumps, Toes to bar, KB Swings, Goblet Squats, Harness/Sled Pull

4 Rounds
12 - St. Louis Slams
6 - Box Jumps
12 - Toes to bar
6 - KB Swings
6 - Goblet Squats
1 - Harness Sled Pulls - 2 x 45lb plates on sled
90 seconds rest

Splits
1 - 1:49
2 - 1:56
3 - 2:10
4 - 2:17
Total time w/ rest - 12:44

Been several days.   Body did not feel great.  Went to Michaels wedding today.

5/8/15 tilling the garden

It's beating me up but still battling the garden tilling.  Back is sore.

PM 5/2/15 - Tilling the garden

Garden is a wreck.  After the tiller broke I did not get the garden tilled after the growing season last year.  Borrowed a tiller rear tine,  It is doing a great job powdering the soil but since things are so rough it is beating the tar out of me.  My back is very sore.  I have several hours of tilling today to get this done.

AM long bike ride

Brought Jen the dogs for her group run.  Dropped them off and hit the bike for I am guessing 10 or 12 miles.  There was tons of looping in and out of subdivisions on the way home.

PM Abs and Stationary Bike

15min Stationary Bike
500 Crunches
15min Stationary Bike
500 Crunches

Early AM bike

Guys were on the track this morning so I covered several miles on the track hot lapping while they were warming up and on their transition run. Kind of cool to ride like this with decent runners.  The cut the distance in half for a bike is so evident here.  I covered double the distance they did on their runs.