docdru’s BodyBlog

Finally was able to get back into the gym after coming back to the states for the holidays.

As many rounds in 20 mins

5 x Pull ups

10 x Push ups

15 x Air Squats

My score: 16 rounds

10 min break…

21 - 15 - 9

115 lb Hang Cleans

Dips

Nice little workout to not get out of shape while at home for a little.

5 Rounds for time:

400 meter run

21 x 75lb Sumo Deadlift High Pull

21 x 75lb Thrusters

My Time: not telling still not fully recovered from being sick this past week but i did finish the workout

15 min break

2 Rounds @ 20 reps each

GHD Situps

Decline Situps

Russian Twists w/ 25lbs

Knees to Elbows

GHD Press w/ 30lbs

After being away for a week on another base for some training and being sick as well I slowly got back into things today, wanted to test my strength a little.

Weighted Pull-ups

Bodyweight = 215lbs

BW + 45 lbs x 1

BW + 55 lbs x 1

BW + 60 lbs x 1

BW + 65 lbs x 1

BW + 70 lbs x 1

BW + 75 lbs x 1

BW + 80 lbs x 1
Bench Press

115 x 12

135 x 10

165 x 8

185 x 5

205 x 5

225 x 3

235 x 2

 "An Easy Ab Day"

30 seconds of each exercise

GHD Situps

Atomic Situps

Front Plank

Right Plank

Left Plank

Bastard Situps

Between each do 5 GOOD Push ups

For a total time of 24 mins.

I definitely have been feeling like CRAP, think I might have the flu. Yesterday was definitely the worse but I’ve been running a low temp. most the day on/off. I’m in a week long course on another base as well so the combination of the two have really slowed down my workouts. I was able to do some running today (3 miles) but I am really paying for it today. I’m not going to workout again till I can at least breath through my nose again. I hope this clears up soon cause I would hate to leave for home and still be sick next week… PRAYING!

This morning: 5 mile run

This evening:

3 Rounds for time:

100 feet of lunges

50 x Air Squats

50 x Back Extensions

MY TIME: 11:59

10 min break….

20 x Overhead Squat @ 75lbs

20 x GHD Sit ups

30 x Front Squat @ 115lbs

30 x KTEs

40 x Back Squat @ 185lbs

40 x Sit ups

50 x Air Squats

50 x Atomic Sit ups

"Lynne"

5 Rounds for MAX reps:

Bodyweight Bench Press

Pull-ups

Results- 1: 10/25   2: 9/22   3: 8/20   4: 6/16   5: 4/12

15min recovery break

3 Rounds for time:

Run 400 meters

75 lbs Sumo Deadlift High Pull x 21

75 lbs Thrusters x 21

My Time: 11:36

Workout involved playing golf all afternoon with my cowokers from the clinic. NO CART!

goal to MAX out deadlift…

10x 205lb

8x 255lb

5x 295lb

2x 330lb

1x 365lb

1x 375lb

1x 385lb

1x 395lb

1x 405lb

I did it… broke the 400lb mark I was trying to hit before the new year.

"Chelsea"

5 x Pullups

10 x Pushups

15 x Air Squats

Each minute on the minute for 30 minutes

OMG… nearly died on this one! I think it took me like 8-10 minutes to recover from this. 

CAUTION: Attempt at your own risk!!!

10,000 meter row

Time: 42:37