Swim

250yd front
250yd breast
150yd front

Random Shizz

3 x 30s handstand (+40# vest)
10 mins shadow boxing (+40# vest, +5# per hand)

4x
right arm (50# kbell)
10 swing
10 snatch
10 clean
left arm (50# kbell)
10 swing
10 snatch
10 clean
(wore +40# vest for 2 rounds)


Finished with random exercises to complete fitocracy quest:
50 bicycle abs
50 pushups
100 jumping jacks
100 crunches
30 alt jump lunges
50 bodyweight squats

Scaling

Pull-up	12	8	5
Chin-up	12	8	5
Ring push-up	15 x2	12 x2	8 x2
Weight =	0	20	40

Alternated pull/chin with push-ups, hence x2.

2x (+40# vest)

5 ring curls

5 ring dips

20 jump squats

30 alt one arm kbell swings (@50#, +40# vest)

3x (+40# vest)

30s plank

LCRG 2

5 (4.8) mile loop around horse farms and near observatory. Sandy trails are a pain in the ass. Trail running was 1-2 miles. Ran 36:03.

Spinning

First spin class. Wasn't bad. 45 minutes. Did some "hills" and "sprints."

Completing quests

3x 60s wall handstand
2 x 25 squats
10 min shadow boxing (last 2 minutes burnout)

4x
15 pull-ups (reg, parallel, wide parallel, wide reg)
20 ring push-ups
25 burpees

90s plank



Made this workout to complete a fitocracy quest that involved 100 burpees and 30 squats. Wanted to add more upper body. Also wanted to do more plank but was tired.

First day with LCRG

5k loop backwards
3 laps track cool down







Liked the group. Going to run with them 2-3 days a week.

CFG 012312 and then some

CFG 012312
5x (+40# vest) 45s wall handstand

4x
8 strict chin-ups (+20# vest)
16 pistols (8 each leg)
20 two arm swings 50# kbell

---------------------------------------------------------------------------------------------

10:00 minutes shadow boxing (+40# vest, +5# wrist weights)

3x (+40# vest)
45s plank
10 push-ups

Ultimate

Met up with the local Ultimate pick-up. 2 games, one finish 9-8, other finished 5-3.

ring circuit

60 pull-ups throughout the day. sets of 10.

4x

10x ring row

20x ring pushup

10x ring curl

20x ring dip

10x alt lunges

(2 sets with 40# vest)

3x

10 squat jumps

100s plank

Exhausted

3x 60s wall handstands

3x (+40# vest)
10x Push-ups
20x KB snatch, 10x per arm (50#)
30x Sit-ups
40x KB clean, 20x per arm (50#)

2x (+40# vest)
25 squats



Started back up. Sick for 2 days. Took 1 more off. Today was rough.

Fiiiiiiive

Five mile run

pushups/pullups

3x 30s wall handstand w/ 40lb vest
5:00 shadow boxing w/ 5lb wrist weights

5x
30 push-ups (40lb vest)
10 pull-ups





1 set pull-ups with 20lbs. last set of push-ups with no weight.

First run in the New Mex

Intended to do 5 miles. Got lost and ran 7.

Back to the grind

2 x 60s wall handstand

+40lb weight vest for all below
4x
20 kettlebell swing @ 50#
20 push-ups
20 goblet squats @ 50#
20 ring rows
20 v-ups
2:00 rest




Haven't blogged workouts in a while. Two weeks after last blog I lifted (lifting is boring to blog). Two weeks went without workouts except 2 runs. Now I'm in New Mexico @ 3500ft. First workout with the vest. Time to kick it in gear hard again!