Training:

Run:
19 min CHI run (continuous high intensity, pace between 6:00-6:30 min miles entire time)

Short Chipper: (8:02)
400 jump rope
100 sit-ups (anchored)
50 dumbell swings (35lb db)
20 box jumps (high rock ledge, approx 2 feet high)

Hike:
60 min (easy pace)

Daily Report:
Devotion: Streams in the Desert, My Utmost for His Highest
Daily Reading:
Notes:

• Short, very intense day. Happy with the run time, I really pushed on the last 8 minutes or so. 
• Chipper was tougher than expected. I expected to get the sit-ups unbroken but ended up splitting them up 80-10-10. Db swings were unbroken.
• Originally planned on doing calisthenics tonight but due to soreness in my legs and upper body ill do them tommorrow with step-ups.

Training:

Run:
1 mile: (6:02)

Death by thrusters:
25-20-15-10-5 (used 2 35lb db's)
Between each thruster set did:
25 straight leg sit-ups
25 superman back extensions

10 min AMRAP: (14 rounds)
5 x military press
10 x pushups
15 x squats

Daily Report:
Devotion: Streams in the Desert
Daily Reading: Psalm 27
Notes:

• Thrusters were all unbroken and amrap went well. Need to pace better in the amrap but still glad with the outcome. 103 degree heat today. 

Monday 4.18.11

Wake Up: 4:50 am

Daily Reading: 2 Corintheans 3-5

Devotion: Streams in the Desert

Workout: Sealfit, 5 Mountain

Baseline:

• BB Complex: 4 rounds for quality (using 2 35lb db's)
• 6 Deadlift
• 6 Upright Row
• 6 Hang Squat Clean
• 6 Squat
• 6 Military Press
• 6 Squat

Work Capacity:

• AMRAP 20 min: (13 rounds)
• 7 Bent Over Row
• 15 Squat
• 20 DB Swing (w/35lb db)

Stamina:

• 50 Thrusters (using 2 35lb db's, 2 x 25)
• 75 Weighted straight leg situps (using 40lb sandbag

Durabiltiy:

• 2 x 400m sprint (45 sec rest between sets)
• 4 x 200 m sprint (30 sec rest between sets)
• 6 x 100 m sprint (15 sec rest between sets)
• Active Stretch