Thursday, Nov 29 Morning Workout

10:30-11:05AM I was really pressed for time today, so I abbreivated my rest periods during this workout. I rested 30 secs between exercises and 45 secs between rounds (as opposed to 45 secs and 1 min, respectively). It was definitely tough, but I made it through! I did struggle with the one-arm clean & presses, especially on the left hand side. I had to assist myself quite a bit, particularly on the last two rounds. I performed 4 rounds of this circuit. The body of the workout took me 30:46 mins, excluding warmup and stretching.

Here are the details:

Exercise	Round 1	Round 2	Round 3	Round 4
Warm-up	2 mins joint mobility drills & stretching
1-Arm KB Clean & Mil Press 1x5 (clean before each press) (35lbs)	0:52	7:33	15:08	24:16
Assited Pull-up (6 reps)	1:55	8:46	16:23	25:52
1-Arm KB Windmill, 5 reps/side (26)	3:27	10:23	18:22	27:16
Barbell Squat 1x10 (115lbs)	4:29	11:38	20:02	28:41
One-arm KB Snatch 1x8/side (35)	5:58	12:59	22:26	30:46
Round Rest	45 secs	45 secs	1 min	1 min
End Time: 30:46

Tuesday, Nov 27 Lunchtime Workout

11:30AM-12:30PM Still getting caught up from taking last week off....

Today's lunch time workout is listed below. The body of the workout took me 43:48, excluding warmup & cool down stretching. This was another great workout. I held each front squat in the bottom position for 3 seconds. I felt very strong, and this circuit was easier this time around. The time displayed is the time I completed each exercise. I took 0:45 second breaks between exercises and 1 minute breaks between rounds. Completed 5 rounds of the workout.

Exercise	Round 1	Round 2	Round 3	Round 4	Round 5
Warm-up	4 mins joint mobility drills & stretching
Double Clean & Mil Press 1x8 (clean before each press) (26lbs)	0:40	9:49	17:44	26:11	35:40
Barbell Bent Over Row 1x8 (65lbs)	2:35	10:56	18:53	27:23	36:50
Dbl KB Front Squat 1x10 (26)	4:12	12:39	20:53	29:32 (1 min break)	39:54
Dbl KB Swing 1x12 (26)	5:16	13:47	22:06	30:59	41:17
Ab Pavelizer Situp 1x15 (4 secs up, 4 secs down)	8:05	15:56	24:30	33:40	43:48
Round Rest	1 min	1 min	1 min	1 min	1 min
Stretching - As prescribed by Mike	End Time: 52:09

Sunday, Nov 25, 2007 Workout

4:45-5:45PM Today's workout was incredible! I felt very strong and this circuit was much easier this time around. I even made it through the getups :-)I did the workout exactly as prescribed using the weights indicated. I felt great today!!! On top of the world!!

I mostly took 45-second breaks in between each exercise and one-minute breaks at the end of each circuit. The body of the workout took me 45:07, excluding warmup, cool down, and stretching. The table below shows the workout, and the times indicate the end time for each exercise. Keep in mind the 45-second rest in-between exercises, and 1 minute rest at the end of each round.

Exercise	Round 1	Round 2	Round 3
Warm-up	5 mins joint mobility drills
One-arm KB Clean and Push Press 1x7 each side (35lb bell)	1:14	13:20	29:50
One-arm KB Bent-over Row 1x8 each side (44lb bell)	2:34	14:50	31:58
Turkish Get-up 5 reps each side (26)	7:40	20:38	Start: 34:40, End: 41:37
Barbell Deadlift 6 reps 105lbs	9:09	23:17	43:17
One-arm KB Swing 1x10 each side (44)	10:37	25:30	45:07
Round Rest	1 min	3 mins	1 min
Stretching - As prescribed by Mike	End Time: 54:12

Saturday, Nov 24

Continuing to focus on cardio....

This evening I did Cardio Coach Vol 2 on the Spinner bike. Got a great sweat going, and I felt my heart getting stronger and more efficient. I'm looking forward to tomorrow!

Monday, Nov 19 - Good Ol' Cardio...a little bit of rowing

Well, today I had a really nice cardio session. I spent 10 mins on the rower. Once I really got my rowing form fixed up, I discovered just how taxing rowing workouts can be :-) I spent 20 mins sweating it out on my spinner bike. All around a great workout!

The following video really helped me nail down my rowing form. Once I followed Josh's advice, boy did I feel the workout! I was rowing all wrong by relying mainly on upper body. Now I'm able to engage my full body, and boy is it tough! I know what all of the hype is about now!

A Little Relaxation

Well, we met a huge deadline at work (one day early), so I decided to treat myself to a sports massage this afternoon. I had a bit of lower back tension, so the massage was well worth it. Back to workouts tomorrow :-)

Saturday, Nov 17 Workout

I missed my Friday workout due to aggressive work schedules, so I had to move some things around.

1:30-2:30PM Workout
WU: 10 min joint mobility drills (AOS Firepower WU)

4 Rounds

One-arm KB Clean and Mil Press 1x5 each side (35lb bell)

Assisted Pull-up 6 reps

One-arm KB Windmill 5 reps each side (26)

Barbell Squat 10 reps 115lbs

One-arm KB Snatch 1x8 each side (35)

Finsher: Stretching