Saturday, October 29

ran to the stripe and back (10k?)

Friday, October 28

bike to ratner

2 miles at 7:30 on the treadmill
stretch

4 x
{10 front squats @135 (7 accidental cleans along the way)
{10 toes to elbows

plank roll
25 situps
plank roll
25 situps

Thursday October 27

gymnastics

front flip over the wall!!!
  -gotta get high and tuck without the wall ther
handstand holds are longer but the approach is still inconsistent
cartwheels moving along. round-off nowhere
ring swings...meh
p-bar - jumps and walking are alright but swings and turns need co-ordination

conditioning
single leg squats on the beam
jumping onto and over the beam
racing around the beam

Wednesday, October 26

biked to pilsen vintage and back again (~20mi)

biked to gym

cleans

2 x 10 @135
3 x 3 @155
two fails @175

cable pulls
2 x 2 x 10 @22.5

Tuesday, October 25

bike to pilsen vintage and back (~20 mi)

gymnastics

landed my first front flip!

cartwheel getting cleaner

handstand not getting better

handstand-to-roll on the tramp pretty good

ring swings.... meh

p bars - two handed jumps!

conditioning
single leg squats on the beam
25 burpees with pushups... hell yeah

Monday, October 24

bike to ratner

ran for 1.5 quarters of the ravens game (50 min?)

elipticalled for another quarter (40 min?)

Saturday October 22

weight 191.6

Run to Ratner
8 power cleans @95
5x5 power cleans @135
5x1 clean + split jerk @135
5x5 dumbbell bench press @55

Friday October 21

Weight 192.2

Run to 47th bridge to Ratner (6k?)
2x10 cable pulls @ 22.5

Thursday October 20

Bike to ratner
stretching
Beep miles 800-630
more stretching

gymnastics!
handstands - more good ones, up to 4 max pushups
balance beam - single leg squats
p bars - turning! hopping! both ways!
rings - ring pull ups, a little swinging
floor - starting to nail that cartwheel
tramp - landing in a ball on my feet again.
backflip - saw someone else do one

conditioning: 3x {
20 walking lunge w/airplane
10 [ring] pullups
10 dips
25 rower situps

weight: 192.2

Tuesday, October 18

morning

ran to the stripe and back (time pressure - 45 min, 47th street shortcut)

evening

gymnastics

handstand - a few good ones, actually
balance beam - walking, turning, single leg squats
p bars - walking, turning both ways
rings - getting a good swing on
floor - clueless handstand-to-roll
tramp - tucking a little more, landed in a ball on my feet a few times
backflip - oof

conditioning:
10, 9, 8, 6, 4, 2 pushups with holds
1 min arms out in between

4x 10 rower situps
30s rest positions in between

YEAH TWO A DAYS

Monday October 17

Biked to Belmont and Clark, back to 6. 20mi?

Saturday October 15

Ran to the stripe and back

Friday, October 14

weight 190.0

dumbell bench press
1x10@50
1x5@50
2x5@55
1x3@60

Front squats
2x8@135
2x5@155
1x4@175
3x3@185

3x6 dips
2x (10 legs up, 10 knees up)

cable pulls
2x10@22.5

Wednesday October 12

Ran to ratner and back

1.5x10 squat Cleans @135
2x5 squat cleans @155
2x3 squat cleans @175


3x
10 burpee pullups
10 single leg squats

3x10 cable pulls @22.5
2x10xknees to chest

plank roll
50 situps
plank roll


weight 192.6

Monday, October 10

Ran to ratner....
70 min elliptical (switching on the tens)
ran back home

weight 191.6

Sunday, October 9

Mile beeps (8:30, 8:00, 7:30, 7:00, 6:30) w/ ~2 min rest

30 min backwards on the elliptical

Friday, Oct 7

Ran to the stripe and back (10k?)

Thursday, October 6

First day of gymnastics.

rings - holds, plus 1 dip or 1 almost-L
handstand - is weak
tumbling - not hot
p-bars - walking, swinging
tramp - get high and tuck!
kipping - clueless
backflip - not yet

Wednesday October 5

Ran to the stripe and back. (~10k?)

Tuesday October 4

Biked to Ratner
10 min stretching
4 miles - 8:30, 8:00, 7:30, 7:00

2x10 cable pulls at 20

3x{
10 power cleans at 115
10 burpee pullups
}

3x{
5 clean and split jerks at 115
10 knees to elbows
}

3x10 dumbell bench press at 50s

Workouts

Need 'em. a lot of 'em.