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MAILMANVIC
Posts: 418 3/21/10 9:54 P
Ran the LA Marathon today. Finished in 4:32:11. Hit the wall big time at mile 18. Not ready to run a Marathon but oh well, it was fun until mile 18.
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 3/19/10 9:47 P
assisted muscle ups, 10x2, 6x2, 4x2 ring dips, 3 ladders of 4 rungs, each rung was 3 (36 total) false grip L sit pull ups, 3 ladders of 4 rungs, each rung was 3 (36 total) 10 min of 20 swings W/24kg & 10 burppees, 5 rounds
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 3/18/10 10:46 P
work out for 3/17 Muscle up progressions, 3 ladders of 3 front lever tuck, 10sx6 back lever straddle, 10sx6 hamstring curls, 3 ladders of 3 (resistance band) static frog stand, 10sx6 windshield wipers, 10x5
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 3/17/10 1:07 A
pull ups, 3 ladders of 3 Pike press, 3 ladders of 3 L sit for count of 100 Pistols, 3 ladders of 3 static hand stand hold for count of 100 snatches for 10 min (150 total) 20kg
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 3/15/10 11:33 P
Bulgarian ring push ups, 3 ladders of 3 ring rows, 3 ladders of 3 windshield wipers, 5 sets of 10 hamstring curls, 3 ladders of 3 static frog stand for count of 100 burppees for 10 min. (95 total)
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 3/14/10 10:36 P
inverted dips, 3 ladders of 3 ring dips, 3 ladders of 3 L sit to the count of 100 pistols, 3 ladders of 3 static hand stand to the count of 50 15 rounds of swings w/ 24kg 20 sec on 20 sec rest (195 total)
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 3/14/10 12:37 A
5 ladders of 5 rungs pull ups 5 ladders of 5 rungs ring dips 10 min of 50 yard sprint w/ 15 medicine ball slams (as many rounds as I can get in)
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 3/12/10 12:15 A
magic 80, with 20/kg, time 16:19, (had to replace snatches with rb high pulls because of a blister on right hand). 3 ladders of 3 rungs progression muscle ups 10 sec x 5 progression iron cross 5 x 5 iron cross flys 10 sec x 5 kb iron cross hold w/ 8kg 10 sec x 5 L sit 5 x 5 jack knife 10 sec x 5 bridges
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 3/9/10 10:35 P
Run 7.69 miles time 1:10:38
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 3/8/10 10:36 P
5 ladders of 5 rungs of ring push ups 5 ladders of 5 rungs of body rows 20 sec on 20 sec rest of snatches 20 times w/ 20kg (180 total) 10 sec x 5 iron cross hold w/ 8 kg each hand 10 sec x 5 L sit 5 sets of 5 jack knifes 5 sets of 10 russian twists w/ 12kg
Edited by: MAILMANVIC at: 3/8/2010 (22:37)
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 3/7/10 10:30 P
5 ladders of 5 rungs of ring dips. 20 swings for each rung for the first 3 ladders total 300 3 ladders of 5 rungs pull ups 10 sec X5 L sit
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 3/7/10 12:45 A
treadmill 3 miles in time of 25 min
3 sets of 10 ring push ups 3 sets of 8 body rows 3 sets of 6 ring dips 3 sets of 5 L sit pull ups 3 sets of 3 assisted muscle ups
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 3/5/10 2:29 A
3 ladders of 5 rungs, ring dips & pistols 3 ladders of 5 rungs, L sit pull ups & 1 leg Romanian dead lifts 5 min of swings w/ 24kg, 20 sec on 10 sec rest. 130 total 5 sets of 10 sec L sit 5 sets of 5 jack knifes 3 sets of 15 knee tucks
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 3/3/10 10:38 P
3 ladders of 5 rungs, Ring push ups & rb squats (heavy & light bands) 5 sets of 5 ring push ups 3 ladders of 5 rungs, body rows & dead lifts x2 w/ 24kg 5 sets of 4 body rows 5 sets of 3 ring dips 5 sets of 3 pull ups 2 tabata rounds of snatches w/ 20kg 5 sets of 5 jack knifes
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 3/3/10 12:37 A
run 7 miles time 58:35
ring work L sit and some jack knifes
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 3/1/10 10:35 P
magic 80 w/ 20kg time 18:43
10 min of TGU w/16kg
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/27/10 9:43 P
Deck of cards red = 20 swings w/ 24kg clubs = push ups spades = squats w/ 24kg
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/26/10 12:03 A
3 ladders of 5 rungs, jerks w/ 24kg & pullups w/ weighted vest. First ladder w/ backpack with a 12kg in it.
3 ladders of 5 rungs, Bulgarian split squat w/ 24kg &resistance band push ups
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/24/10 11:14 P
magic 70, time 15:01 100 snatches w/ 24kg 10 min of 3 ab wheel roll outs, 3 windmills w/ 24kg, and 3 racked squats w/ 24kg
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/23/10 8:50 P
5 mile run fartleks time 42:36
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/22/10 10:11 P
snatches w/ 20kg, 10 min, 170 total 3 min rest swings w/ 24kg & 20kg, 10 min, 100 with each bell 3 min rest clean & jerk w/ 24kg + pull ups, 10 min, ladders of 5
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/21/10 4:49 P
Run 12.92 miles time 1:53:50
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/19/10 9:11 P
3 sets of 6 pull ups w/ weighted vest 3 sets of 10 resistance band(green) dead lifts 3 sets of 10 resistance band(blue) push ups 3 sets of 10 goblet squats w/ 24kg 3 sets of 6 bent over rows w/ 24kg 3 sets of 20 calf raises w/ 24kg 10 min of snatches w/ 20kg 150 totol 10 min of swings w/ 24kg 170 totol
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/18/10 10:29 P
run 5 miles fartleks time 43:01
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/17/10 10:04 P
magic 60 w/ 20kg time 11:48
3 min of TGU right hand 1 min rest 3 min of TGU left hand
50 snatches w/ 24kg
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/16/10 10:58 P
Ran approximately 8 miles time 59:46 Rout, up to Cal State than off on the dirt trails.
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/15/10 8:01 P
3 min rounds, 1 min rest 10 rounds, as many reps as you can get in used a 20kg 1. pullups 2. swings 3. pushups 4. snatches 5. squats 6. swings 7. dead lifts 8. figure 8 w/ 16kg 9. curls & tricep extensions 10. snatches, 16kg to pooped out to use 20kg
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/14/10 9:05 P
ran approximately 10 miles. time 1:21:13 I would like to run the oc marathon in May and I need to run farther on Sundays to help prepare my feet and body for that beating.
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/12/10 8:39 P
magic 70 w/ 20kg timed the first 50. time 9:30
1 set is 5 swings right arm 5 swings left arm 5 snatches right arm 5 snatches left arm 10 burppes
on august 7th 2010 I will be attempting the magic 200.
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/11/10 10:45 P
ran home from work. Took D ST. to Marshal to Little MTN. 6.3 miles time 55:43 carrying backpack with boots and clothing. pack weighs 10 pounds
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/10/10 11:22 P
Deck of cards red = 20 swing clubs = overhead presses, face value spades = kb squats, face value time 43:16 first 30 min used 20kg, used 16kg for remainder of time
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/9/10 9:39 P
1 round of tabata's snatches, averaged 10 each arm for a total of 80 used a 20kg
pullups, 3 sets of 6 squats w/24kg, 3 sets of 8 resistance band pushups, 3 sets of 10 calf raises w/ 24kg, 3 sets of 20 resistance band high pulls, 3 sets of 8 dead lifts w/ 2 16kg, 3 sets of 8 bicep curls w/ 20kg, 3 sets of 8 tricep extensions w/ 20kg 3 sets of 8 4 min. of figure 8 w/ 16kg
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/8/10 11:27 P
Loladog2 sounds like a good workout I'll have to give it a try some time in the future.
ran 7.38 miles total time 1:01:02 first 5 miles ran fartleks at various distances for a time of 39:13
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
LOLADOG2
Posts: 9 2/7/10 6:37 P
Those are great, I intend to add them to my training. One you may enjoy that I do frequently is a MP/swing ladder. Press 1R swing 20 press 1L swing 20: then MP2 sw 20 MP2 sw 20 all the way up to 5 presses then repeat. When your finished 400 swings, MP 30/30. I usually use 12KG but I often switch it around for variety.
current weight: 132.5
141
135.75
130.5
125.25
120
MAILMANVIC
Posts: 418 2/6/10 11:01 P
10 rounds, time 1:10 5 pushups 5 bent-over rows 4 sumo hand to hand squats 5 overhead press 1 windmill plank for remainder of time
8 rounds 5 pushups 5 bentover rows 4 sumo hand to hand squats 5 overhead press 1 windmill plank for remainder of time
used 20kg, this workout kicked my butt.
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
MAILMANVIC
Posts: 418 2/5/10 11:49 P
deck of cards red = snatches 14, 7 each arm, 16kg clubs = pushups, face value spades = dead lifts, face value, 2 16kg time 42:20
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
AFYABRAFI
Posts: 437 2/5/10 2:18 A
That sounds like a very fun workout. I'll try that after I master the moves. Thanks for posting.
I'm starting a log. Today I worked through a deck of cards Red cards = 20 swings clubs = clean & press, face value spades = kb squats, face value time 46:42 16k
Edited by: MAILMANVIC at: 2/4/2010 (21:52)
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine
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