AR - The Beer Warrior - Dec 31

3 rounds, 25/25/20 Abmats/Pushups.

It's New Year's Eve. You're lucky to get this much.

9 - 2.5 hours. 212/13-213/12.

Cl - Death by Deads - Dec 30

Buy in:
4x11 ladders
Ext 175+/Seated curl 100+/Calves on the A-frame 5+

Death by Deads @ 75% BW (155# today): 10.9 rounds

Seemed like it was going to be light, but turned out to be just right for this outing. Kept good form, and I was wanting to err on the easy side, since I had some trouble putting my socks on this morning. As it was, grip and gas failed on the final round. Story of my life.

9 - 1.5 hours/48 hours. 24 minutes total, PE: 8. 213/13.

Wa - Low Reps Means Heavy - Dec 28

Buy in:
3x20 hyperflexions/10 feet to bar

Main set:
5x max reps
Reclining incline DBs @ 65/60# (8-10)
Deadhang to kipping Chins (7's, mostly)
1 min RI

3x7
Press @ 115#
Neutral grip pulls

8 hours/24 hours. 35 minutes total, PE: 7.

AR - I's Front - Dec 27

7 rounds: 10, 11, 12, 13, 14, 15, 16 unbrokens
Front squats @ 105#, Stable, fabulous and with purity of form

In Levi's, none the less.

8 hours/24 hours. 14 minutes total, PE: 6. 215/14.

AR - PP - Dec 26

6 rounds
Max rep Press with just a touch of Pushpress @ 105#
12 KB swings @ 52#

Just one of those "better than nuthin" days.

7.5 hours/24 hours. 12 minutes total, PE: 6. 217/14-216/13.

AR - Death by Pullups - Dec 25

Not much going on today but a sugar-induced sleep. Break out of it with the built-in warm up in the Death by Pullups. Only 9 rounds and 1, that fat tape on the backyard bar is hard to hold onto.. I'll strip it and retape it, I think. Anyway, 46 reps total is good enough for AR.

Couple rounds of single-hand KB swings with the 35#. Back to Christmas.

5 + 2 hours/24 hours. 9 minutes total, PE: 6. 214/11.

S - Dice Run - Dec 24

Used the yellow 11 burpees / 22 pikes / 33 push ups / 44 toe taps / 55 sqts / 66 jumping jacks dice for 16 sets stopping on the .1 mi marks, including out-back stops for the pull ups on the horse bar (16 each). Burpees didn't come up even once ... I love this die!
Feeling yesterday's squats today while doing the squats. Was working on putting bikes together in the garage, and all the squatting put my lower back out. That weighed on this effort.

The obligatory spin around the block to run Maylow after.

7.5 hours/24 hours. 52 minutes total, PE: 7. 215/14.

AR - AR-15o - Dec 23

The hangover killer for the killer hangover ... j/k, kudos to the Xingus at yesterday's Christmas party!

3 rounds:
total reps = 150 - your age
max reps abmats/pushups/complete the reps with air squats

Just over 30's then 25's on the abmats and pushups. So 40/50/60 on squats. 12 mins-ish.

8.5 - 2.5 hours /48 hours. 12 mins total. PE: 6. 215/14-12.

Ca - Soldier On - Dec 21

Didn't feel at all like going, but went. Still dopey and dizzy from the general anesthesia and dehydration. Didn't have a lot of gas today - ended up with only one set of the HPC's unbroken. But where there's a will.

2 rounds of 9 reps:
Neutral grip pull-ups/Hang Power Cleans @ 115#/Bar dips
Rest one
Bar dips/Hang Power Cleans @ 115#/Neutral grip pull-ups
Rest one
Then one last
Neutral grip pull-ups/Hang Power Cleans @ 115#/Bar dips
25.49.

Cash out:
4x9
Calves on the A-frame @ 7

7 hours. 33 minutes total, PE: 8. 210/15.

Wl - Hardly Worth the Mention - Dec 17

Buy in:
4x max reps knees to elbows/feet to bar
3x20 hyperflexions

Antagonists:
4x15 Ext/Seated curls/Calves on the A-frame@5

No hip drive today. Don't ask me why after 5 days off. I just didn't have it. Holy crap, I better have freaking intestinal parasites or something. 'Cause if I don't have any excuse, I've got some harsh reality to face.

7 hours/5 days. 14 minutes total, PE: 4. 212/15.

M/S - 6x220 - Dec 11

Easy dog trot over to Yokuts with the monkeys on bike, foot, stroller, rollerblades. Once there,

6x220 on 2.00, most of them in .46
Yes, slow. Clunky. Stiff.

Cash out:
3x max rep chins/2x max rep dips

7 hours /24 hours. 60 mins total. PE: 7. 210/14.

M/S - At a Dead Run - Dec 10

2x 6 min rounds on the elliptical stair @ lvl 6
10 Deads @ 135#
4x
6 min stairs/10 Dead pulls @ 155#

Would have been 6 rounds of stair/deads, but someone was on the bar during the first round.

Cash out:
5x 15-12 Calves on the A-frame @ 5

7 hours /48 hours. 56 mins total. PE: 8. 212/14.

Pretty Logical, Really.

Ca - Chesty Puller - Dec 8

Buy in:
3x20
hyperflexions/pushup pikes

Chesty Puller
5x10
chins/DB decline presses @ 60#/SDHP @ 95#
1 min rest between rounds.
21.07

The effect is cumulative. 3rd and 4th sets were painful. 30% BW on the DBs - they're supposed to feel heavy.

7.5 - 1.5 hours /24 hours. 30 mins total. PE: 9. 212/14.

Wl - Light Squat Circuit - Dec 7

Pearl Harbor day, time to bomb the quads. But lightly, like a paper-skinned Zero. Not interested in the clicking lower back that Sunday's cleans and KBs gave me, and not necessarily trying to apply mass to the lower extremities. Going light, going hi-reps, going to get under 200#/8%.

Buy in:
3x20
Hyperflexions/Feet to bar/Ov Squat @ 45#

Main set (rolled the 2x antagonists into this):
2x18
Calves on the a-frame @ 5ea/Seated Calves @ 25#ea/Front squat @ 45# then 55#/Extensions @ 175#/Seated curl @ 100#
2x18
Calves on the a-frame @ 5ea/Seated Calves @ 25#ea/Front squat @ 55#
26 mins.

8 hours, 48 hours. PE: 7. 43 total.

AR - Bar and Bell - Dec 5

5 sets of clean n' presses @ 103# in the 8's range, without any strict rep counts or timing or RI.
Interposed with
2x10 single hand KB swings 1.5 pood
then
2x max reps KB swings

Lots of stretching in the PM.

7. 212/14.

AR - AR-15o - Dec 4

Easy day, hanging Christmas lights and hanging with the fam.

3 rounds:
total reps = 150 - your age
max reps abmats/pushups/complete the reps with air squats

Just over 25 on the abmats and pushups. So a lot of squats. Fun one!

Stretching in the PM.

6.5 + 2. 211/14.

AR - Centennial Wins - Dec 3

Lengthwise Friday. Heightened heart rate with the late night training, so after only two days, I'll drink beer today. Some light stretching tonight, mostly the front split. Felt like I could have done something today. Did other things beside train though. Life goes on, while I leave the reps inside to show their stuff another day.

7 - 1.5. 210/15.

Ca - 4Squared - Dec 2

3x10 feet to bar/hyperflexions

4 rounds: 10x or max reps
pull ups/DB thrusters @ 40#/sdlhp @ 115#/push press @ same
Rest 1 min
Rounds shuffle order (next = thrusters/sdlhp/push press/pulls, etc)

Lots of resting. High pulls were 7's, push presses were 8's. 22 mins. To do this again, I'd go 40 secs to 10 rep or max, and 20 secs to take a blow and rotate. 50% BW on the bar, and 20% BW on the DBs. In fact, I will do it again, just so.

8 - 1.5 hours, 24 hours. PE: 9. 27 total. 212/16 - 212/13.

Cl - 20s - Dec 1

3x20
hyperflexions/
seated curl/
extensions/
calves on the A-frame/
seated calves

4x
3:00 @ level 6 on the elliptical stair
20 air squats

9.5 + 2 hours. PE: 8. 33 total. 213/17 (dehydrated).