Tuesday 2.22.11

Wake Up:
5:30 am

Daily Reading:
Mark 10-11

Devotion:
Streams in the Desert

Workout:

AM: Skill

• DH Pullups: 10,13,10,10,15 (1 min rest between sets)
• Final max was low due to only 1 min rest between sets.

PM:
Sealfit: Unbeatable

Warm Up:

• 4 rounds for quality
• 20 Pushups
• 20 Weighted Crunches
• 20 Stationary Lunges

Work Capacity: 

• 10 rounds for time: (18:48)
• 12 Squat (using 2 35lb db's)
• 12 Sitting strict military press (2 35lb db's)
• 6 Burpee
• Notes:
• Military press was very tough. Split up 8,4 for most of the rounds. Shoulders were smoked. Being seated during the presses was very difficult, took out all leg drive and increased the use of core stabilizers. Pleased with the time because everything was done with full ROM.

Durability:

• Active stretch
• Quadrupedal movements:
• Hip rotations (forward, back, vertical)
• Donkey kicks

Rest 3 hours:

SOF Workout:

• On the minute for 30 min:
• 5 bent over rows (2 35lb db's)
• 10 Pushups (Chest to deck)
• 15 Squats (full ROM)

Notes:

• Body: good, arms are tired from all the body weight work, not sore, just tired.
• Nutrition: Clean
• Daily Totals:
• Pushups: 380
• Pullups: 58
• Lunges: 80
• Squats (air): 450
• Squats (weight): 120
• Military Press: 120
• Burpee: 60
• BOR: 150