14/10/09 (Warmup)

10:10 - 5 min Row (1213m, 8)
:16 - 5 x Stripper squats
:24 - 20, 40, 60 stripper bounce
:29 - 10, 15, 20 box jumps; 10, 16, 22 step-up high knee raise (medium brown)
:45 - 10, 15, 20 bent row into shoulder press into good morning (12.5)

09/10/09 (Warmup)

09:25 - 5 min Row (1158m, 8)
:30 - 10 x Stripper squats; 20, 30, 40 stripper bounce
:45 - 3 x ab circuit: (10, 20, 30), (15, 30, 40), (20, 40, 50) of incline sit, med-ball twist, bicycle kick {2kg med ball, failed at 8 for 20 of incline sit}
10:00 - 10, 15, 20 Bench press (20) and Lat pull-down (22.5)

11/09/09

Tabata row

184W, 969m

10 rounds, max reps push-ups, pull-ups

11,7
5,5
6,7
9,6*
9,6
8,7
6,7
7,6
7,6
8,7

(push-ups on knees past round 3, purple pull-ups)

02/09/09

Tabata rowing

31/08/09

Rowing, 20min

Avg./500m: 2:03.7
Distance: 4849m

24/08/09

Rowing, 20m

Avg./500m: 2:06.1
Distance: 4757m

18/08/09

Rowing, 20min

Avg./500m: 2:11
Distance: 4580m

19/01/09

Jackie

For Time:
1000m Row
50 x Thrusters - 20kg
30 Pull-ups

Time: 11 & a bit minutes

First real workout after 3 weeks of smoking, drinking, and poor eating. I feel like I've lost mass and put on fat, but it could all be in my head.

The workout felt pretty good, all things considered.

Workout: Muscle-Ups, 2km Row

30 muscle-ups for time.

Time: 8:17

Notes:
Jumping muscle-ups, no extension after transition

2km row - 7:08

Workout: Row, Push, Pull....Repeat

3 rounds for time:

*500m rowing
*21 push-ups
*21 pull-ups

Time: 17:58

Technique: 4
Effort: 4

Notes:
*Push-ups on knees
*Purple & red band at foot for pull-ups