Wed. Jan. 14 2009

Today I did todays and the last 2 days workouts together to get caught up. I am so glad tomorrow is rest day. Taday was really bad. My Shidoshi had me lift weights last night at karate. I already hurt from the workout I did yesterday. So today I am super sore and after I get done with this I'm going to walk my dog and he can pull me through the snow.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling.
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.“ Barrier is 24.“

I was a puppy today as RX'd by Brand X
Puppies:
For time 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups (beginner or assisted pull ups okay)
With an Olympic bar holding only one plate (men use 45 pound bar, women use 25 pound bar), touch the end on one side of the barrier then the other for one “rep.” Barrier is 24”

Subbed dips for pull-ups

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

I forgot to time myself
Ran with the Puppies again as RX'd by Brand X
Puppies:
For time:
35-65 pound Power clean 12 reps
20 Ring dips
35-65 pound Power clean 9 reps
15 Ring dips
35-65 pound Power clean 6 reps
10 Ring dips
35-65 pound Power clean 3 reps
5 Ring dips
I used 65 lbs.

Overhead squat 3-3-3-3-3 reps

I just used the 45 lbs bar to work on form. It was hard enough with the last few days of work outs.

Now to walk the dog....