Workout: P/E

10 min jump rope @ easy pace

Then:

3x (1-4) Double KB Ladder

-Snatches 2-20kg

-Press 2-20kg

-Front Sq 2-20kg

-Swings 2-20kg

-Pull-ups

Then:

Cooldown

Notes:

Today I weigh in at 214# from 227#, I'm ready to go to Gym Jones to learn and to get a lesson in intensity. Looking forward for this trip; hard work=results.

Sept 24, 2010

Rest Day

Sept 23, 2010

Workout: Intervals

10 min row @ easy pace

Then:

6x (30sec on/ 30sec off) Rest for 3 minutes between intervals

3 rounds

Then:

Cooldown

Notes:

Row 1(164/162/167/169/168/168)

Row 2(169/169/167/168/168/168)

Row 3(170/167/167/167/163/164)

Sept 22, 2010

Workout: Active Recovery

50x TGU @ 10kg (very easy and control form)

Then:

5000m row @ easy pace

Sept 21, 2010

Workout: Power

10 min Jump rope @ easy pace

Then:

5x3 Power Clean @ 85% 1RM (205#)

Then:

5x5 Double KB Jerks @ 2-32kg

Then:

Cooldown