The DirtySouth Journal

Training Training Logs
21

6/4/2010

I was kind of rushed for time today, so I just threw this one together at the last minute. If you do it as fast as you can, it’s still a ballbuster.

Warmup
800m Run / Stretch

Workout
(8 Rounds)
10 Handstand Pushups
15 KB Swings per arm 25#
15 Squats
20m up hill Sprint
20m Down Hill

(5 Rounds)
10 Plank to side plank to situp (one fluid motion)
20m up hill sprint
20m down hill

800m run

22

Yesterday, 6-5-2010, i did cardio.

4.5 mile trail run.

Time: 41:23

Notes:
felt very sluggish, but i know that it was my diet. i didn’t eat much the entire day.

the route has a series of short but steep hills.

23

6/6/2010
Todays workout

Warmup
.5 mile run / stretch

Workout
(6 Rounds) as fast as you can.
-20 squats
-20 Situps
-10 box jumps 24"
-20 back ext.
-20 lunges per leg
-.25 mile run

Time: 39:07

Notes:
All things considered, i felt pretty good during the workout.

24

6/7/2010

I wasn’t going for complete muscle failure with this workout so i cut the rounds from 10 to 6.

Workout
(2 Rounds)
800m run
50 Jumping Jacks

(6 Rounds)
8 Pullups
10 handstand pushups
100m run

(6 Rounds)
20 Situps
20 pushups
10 inverted rows

400m run

Time: 44:14

25

6/10/2010

Warmup
400m jog / stretch

Workout
1 mile run

(5 Rounds)
Bench press 4 x 225#
Bent over rows 10 x 90#
Situps 10 x 35#
Box Jumps 10 x 24" box

(5 Rounds)
Bench press 4 x 245#
Bent over rows 15 x 100#
Situps 15 x 35#
Box Jumps 10 x 24" box

(5 Rounds)
KB Swings 10 x 50#
Burpees 10
Sumo DLHP 10 x 60#
100m Run

Sumo DL 100 x 100#
Cleans 50 x 100#

1 mile run

Time: 1:30:33
Notes: The diet change is really helping. I felt good during this. I gonna start increasing weight on bench.

6/11/2010

Workout
(4 Rounds)
50 squats
400m run

(5 Rounds)
Overhead press 15 x 50#
Pullups 3 x 35#
100m run

(5 Rounds)
Handstand Pushups 8
Pullups 3 x 25#
100m Run

(2 Rounds)
Burpee Pullups 10
400m run

Time: 41:18
Notes: Felt good. My legs were alittle sore from yesterday but still felt strong.

6/12/2010

Rest

6/13/2010

(4 Rounds)
400m run
15 Burpees

(5 Rounds)
10 Lunges each leg
10 KB Swings each arm 25#
20 Pushups
20m uphill sprint
20m downhill

400m run

Time: 31:21

Notes: I tried doing this in the hot part of the day. The humidity was oppressive, but that helps the cardio effect. I’m battling some mild dehydration. I can’t seem to stay ahead of It. I’m drinking about 80-100 oz / day but i may up that amount.

26

6/14/2010

Workout
(4 Rounds)
50 Jumping Jacks
400m Run

(6 Rounds)
10 Handstand Pushups
20 Situps
10 Pullups
15 Back Ext

(2 Rounds)
5 Burpee Pullups
400m Run

Time: 46:04

Notes: Working on the hydration thing.