10k Run (54:08)

SUNDAY 100228

Goyang Marathon 10k

27:12 5k
54:08 10k

Splits to follow...

CF Yongsan Baseline (6:18)

SATURDAY 100227

800m run
40 squats
30 sit ups
20 push ups
10 pull ups

3:22 run
6:18 total

Deadlift (315)

FRIDAY 100226

CFWU 3x10 (5/3/2)

Deadlift 1-1-1-1-1

135x10
225x5
315-315 (out of gas)

Slept from 2000-0400/0600 after only getting 3 hours the night
before. Previous buffet lunch of meatloaf, fried chicken and ribs did
not sit well. Can't wait to try NewGreens...

Back squat (185) Bench (185)

THURSDAY 100225

CFWU 3x10

Squat 5-5-5

10x135
185-185-185

Bench 5-5-5

10x135
185-185-185

SATURDAY 100220

Reminder

Decending rep rounds of:

Run 180m (3 laps gym)
10 Kb swings (16kg)
10 wall balls (14-lbs)
10 box jumps (20")
10 sit ups
10 push ups
Run
9-9-9...
Down to 1-1-1...

29:01

Power Cleans (155)

WEDNESDAY 100224

Rest Day

Double under skill work

Paleo cheats: 0

TUESDAY 100223

CFWU 3x10

Power cleans 3-3-3-3-3

95x5
135x4
155-155-155-155-155

Paleo cheats: 3
B: shake
L: Bulkogi
D: soup (rice, beer, Almond Joy)

MONDAY 100222

CFWU 3x10/9/8

Back squat 5-5-5 (225)

10x115
5x185
225-225-225-225-225

Press 5-5-5 (125)
10x45
5x95
125-125-125

Strict pull ups (3)

Paleo cheats: 0

Deadlift (275)

FRIDAY 100219

CFWU 10-9-8.

Hands trashy after first 10.

Deadlift 1-1-1-1-1

225x8
275-275-275-275-275

Back Squat (185) Press (115) PU (3)

THURSDAY 100218

CFWU 10-8-8

Back Squat
135x10
185x5 x 3

Press
45x10
95x8
115x5 x 3

Strict Pull ups
3-2.5-2

Deadlift (325) Tabata sprints

FRIDAY 100212

CFWU 3x8

Deadlift 1-1-1-1-1
225x8
315x6
325-325-325-325-325

Tabata Sprints (Treadmill)

8 rounds
6.0 mph
15.0 incline

Back Squat (230) Bench (195) P/U (2)

THURSDAY 100211

CFWU 3 X 8

These are getting better slowly. Hand grip is becoming the limiting factor sort of...

Back Squat 5-5-5
135 x 10
185 x 6
230-230-230

Getting close to critical mass. Might back down to 3x5 at 185 with a big focus on keeping my knees out to strengthen my hips.

Bench Press 5-5-5
135 x 10
185 x 5
195-195-195

Getting close here too. Will keep going up and see what happens I guess.

Pull ups
2-2-2-1-1-1

Going to do more of these during most workouts. Need to work more strict pull ups to develop strict pull ups and improve my kipping pull ups. I've found that kipping pull ups don't improve the strict pull ups.

Power Clean (145) C2 Fishing (1155)

TUESDAY 100209

CFWU 3x7

Power Cleans 3-3-3-3-3
95 x 10
145-145-145-145-145

C2 Rower Fishing Game
1155 points
2:03 avg
972 meters

Squat (225) Press (110)

MONDAY 100208

CFWU 3x7

Back Squat 5-5-5
135 x 10
185 x 6
225-225-225 (knees caving...)

Press 5-5-5
45 x 10
95 x 6
110-110-110

Deadlift (315) Tabata Sprints x6

FRIDAY 100205

CFWU 3x7 almost C2B...?!??!!???!!!

DEADLIFT 1-1-1-1-1
135x8
185x5
315x1 x 5

Tabata Sprints (Treadmill) x6
Incline: 15.0
Speed: 6.0mph
Pace: 10:00/mile

Back Squat (220) Bench (190) P/U (2)

THURSDAY 100204

CFWU 2x7 (damn tricep extension dorks)

Back Squat 5-5-5
95x10
135x8
185x5 maybe
220x5 x 3

Bench 5-5-5
135x10
190x5 x 3

Max Rep Strict Pull Ups x-x-x
2-2-2


WEDNESDAY 100203

Rest Day

Power Clean 3-3-3-3-3 (145)

TUESDAY 100202

CFWU 3x6

Power Clean 3-3-3-3-3
95x10
105x8
135x5
145-145-145-145-145

METCON
Tabata Sprints (Treadmill)

20:10 x 6
Incline: 15.0
Speed: 6.0 mph
Pace: 10.0 min / mile

x8 next time

Sent from my iPod.