Met Con

Wednesday 12/21/2012

30 minute bike conditioning

Lower Body Mobility Work
Quad Strengthening

AMRAP 10min

15 Ring Pushups
10 Toes to Bar
50 Single Jump Ropes

7 rounds

Upper Body Hypertrophy

Tuesday 12/20/2012

Strict Pullups
3 x max reps
2:30 rest

20, 18, 12

Garage Gym

Met Con

Completed in November 2011


AMRAP 2min
Ground to Overhead 115lbs

30 reps


AMRAP 2min
Push Press 115lbs


47 reps


For Time
25 GHD Situps
1 Muscle Up
20 GHD Situps
2 Muscle Ups
15 GHD Situps
3 Muscle Ups
10 GHD Situps
4 Muscle Ups
5 GHD Situps
5 Muscle Ups

7:39

Last round of muscle ups took over 1 minute

Arthoscopic/Lateral Release Knee Surgery

Tuesday 11/22/2011

3 Months Unprogramed

Knee pain leading to lower intensity exercise

Upper Body Strength/Hypertrophy

Wednesday 8/24/2011

Wtd. Pullups
2 x 8 strict chest to bar
45lb

Chin Over Bar
70lb x 5
90lb x 3
105lb x 1

2,000M Row

7:50