After cutting down to 148.8 lbs. (the lightest I’ve been since leaving Army Basic Training in 1998), I didn’t train at all for 3 weeks.  This was my first week back.  I’ll be focusing on strength training 3 days per week, and 2 minute intervals for three days per week.  Is this counter productive?  I don’t know.  Logic tells me “yes”.  Let’s see if experience counters that. . .

Monday May 11, 2009  10:14am - 10:37am

• Power Clean: 95lb. x 5, 115lb. x 3, 135lb. x 3, 135lb. x 3, 135lb. x 3
• 1:30rest between sets.

• Push Jerk: 95lb. x 5, 115lb. x 3, 135lb. x 3, 145lb. x 3, 155lb. x Fail, 155lb. x 1, 135lb. x 4.
• 1:30 - 2:00 rest between sets.

Tuesday May 12, 2009 10:55am - 11:09am

• 2:00 work / :45 rest of following:
• Heavy bag punching
• Jump Rope
• 55lb. Kettlebell Swing
• Jump Rope
• Heavy bag punching

Wednesday May 13, 2009 8:50am - 9:18am

• Back Squat: 135lb. x 5, 155lb. x 5, 185lb. x 5, 195lb. x 5, 205lb. x 3, 205lb. x 3.
• 1:30 - 2:00 rest between sets.

• Weighted Pull Ups (161.4lbs weight with clothes): - x 5, 25lb. x 5, 30lb. x 4, 25lb. x 4, 20lb. x 5, 20lb. x 3.
• 2:00 between sets.

Thursday May 14, 2009 9:56am - 10:10am

• 2:00 work / :45 rest of following:
• Heavy bag punching.
• Rowing.
• Heavy bag punching.
• Rowing.
• Heavy bag punching.

Friday May 15, 2009 3:43pm - 4:08pm

• Power Snatch: 75lb. x 5, 85lb. x 3, 95lb. x 3, 95lb. x 2, 85lb. x 3, 85lb. x 3.
• 1:30 rest between sets.

• Bench Press: 135lb. x 5, 185lb. x 3, 175lb. x 3, 180lb. x 3, 180lb. x 3, 180lb. x 3.
• 2:00 rest between sets.

Saturday May 16, 2009 10:05am - 10:35am (estimate ending time)

• 2:00 work / :45 rest of following:
• Heavy bag punches.
• 32″ box jump.
• Jump Rope.
• Heavy bag punches.
• Burpee-Pull Ups.
• UNTIMED REST.
• Jump Rope.
• Rowing.
• 20″ Box Jump.
• Tire Flip.
• 115lb. Power Clean and Press.

Monday April 6, 2009 8:47am - 8:59am

• Superset 155lb Bench Press with Kipping Pull Ups.  1 minute rest between sets.
• Bench Press: 12, 8, 5, 4, 4.
• Pull Ups: 15, 10, 8, 7, 6.

Tuesday April 7, 2009 10:30am - 10:42am

• As many reps as possible of 115 lb. Power Clean and Press in 12 minutes: 40 reps.

Wednesday April 8, 2009 10:05am - 10:20am

• 155 lb. Back Squat supersetted with Rope Climb (with feet).  1 minute between sets.
• Squat: 10, 8, 8, 6, 6.
• Rope Climb: 4, 3, 2, 2, 1.

Friday April 10, 2009 8:15am - 8:56am

• Sandbag Clean and Get Up x 6.
• Single Leg Squat x 6.
• Waterball Clean and Press x 12.
• Divebomber x 12.
• Sit Up Stand Up Ball Slam x 18.
• Burpee Pull Ups x 18.
• Repeat three times.

Saturday April 11, 2009 12:34am - 12:46am

• Superset of Muscle Up attempt, Ring Dips, Strict Chin Ups, Push Ups with feet elevated and on push up bars, Body Row with heels elevated.  1 minute rest between sets.
• Muscle Up: 1, fail, fail, fail.
• Ring Dips: 11, 4, 3, 2.
• Strict Chin Ups: 8, 5, 4, 4.
• Push Ups: 8, 6, 5, 6.
• Body Row: 8, 5, 4, 3.

Sunday April 12, 2009 12:08pm - 12:23pm

• All movements done with 55lb. kettlebell.  Rest between exercises was untimed.
• 2 Hand Swing (Russian style): 25.
• Snatch: 5 each hand.
• Clean and Press: 5 each hand.
• 2 Hand Swing (American style): 15.
• Clean and Press: 4 each hand.
• 2 Hand Swing (Russian style): 25.
• Goblet Squat: 20, 15, 15.

9:00am  Large cup of coffee black.  1 donut.

10:45am  1 banana.  2 handfuls trail mix.

11:25am - 11:51am  FITNESS TRAINING

• Back Squat: 135lb x 8, 135lb x 6, 185lb x 5, 185lb x 5, 185lb x 4.  1 minute 30 sec rest between sets.
• Slosh Pipe Step Ups on 18″ box: 2 reps each leg.
• Slosh Pipe Over Head Squats: 3 reps.
• Alternating 44lb Kettlebell Snatch - Over Head Squat Combo: 4 reps each arm.
• Strict Pull Up - Knees To Elbows Combo: 7, 4, 3.  1 min rest between sets.
• Unsupported 1-arm 50 lb. Dumbbell Rows: 6, 6, 6 each arm.  45 seconds rest between sets.

12:00pm  1 pint chocolate milk.

1:30pm  Burrito with grilled steak, white rice, flour tortilla, green pepper, onion, tomato salsa, cheese, and lettuce.  Large iced tea.

3:00pm  1 cup green tea.  1 sleeve of Thin Mint Girl Scout Cookies.  Damn the Girl Scouts!

6:30pm  1 handful trail mix.

9:30pm  Grilled chicken with barbeque sauce.  Small amount of potato chips and dip.

Damn. . . donuts and cookies and chips, oh my!