Start Me Up!

So yesterday after the crossfit I went to Gold’s and did some more work, upper body type.

30 pullups

20 reps of shoulder cable extension things

30 reps of Overhead DB tricep extension

30 reps of tricep pushdown

30 reps of barbell bicep curl

30 reps of seated military press with DB.

Hanging Leg Raises and Leg Lifts.

20minutes.  I got 5 rounds in.  This was a smoker consider the leg work we’ve done this week.

Kettle Bell swings (35lb) x 10

Kettle Bell abs x 10

500m row

Kettle Bell sumo Deadlifts x 10.

30 pull-ups

Bench press 135x 10, 195×6, 195×7, 205×6

45lb plate side bends 30 ea side

30 Trunk twists with 45lb bar

After squats and Deads we woke up the next morning and did 6 rounds, sprint the straight-away, jog the turns on a 600m track.  Sweet.  My legs are on fire.

30 pullups

35 hanging leg raises

2 x 10 Squats

2 x 10 Deadlifts

1 x 8 Squats

1 x 8 Deadlift

30 minute run down the trail.  More lifting today

More crossfit today.  this one was timed for 20 minutes and I got 13 rounds in:

10 X Wall Ball (10lb medicine ball)

10 x pushup

10 x Box jumps (I did 5 on the 2 ft box and 5 on the 1 ft box)

10 x Ball to Toes (10 lb medicine ball)

I feel great today!

Ten Thousand Fists by Disturbed

Vena Sera by Chevelle

As Daylight Dies by Killswitch Engage

The End of Heartache by Killswitch Engage

Fallen by Evanescence

The Sickness by Disturbed

Vol 3: The Subliminal Verses by Slipknot

Volkerball (Live in Nimes) by Rammstein

Worlds Collide by Apocalyptica

50m x 10, each lap followed by 10 pushups and 10 situps.  For time.

Started at 0635, end at 0650.

Triceps were smoked.  Need to work on my kick.

Pull-ups: 20

Seated Cable Row: 3×10 (120, 140, 160) 

Incline Bench: 3×10 (115, 135, 155)

DB military Press 40lbs x 10reps, 45x 8 reps, 55lbs x 6 reps

Seated Overhead BD Tri extension 3 x8 (75 lbs, 85lbs)