Patosha Training Journal 31

Here is my workout for Monday, September 29, 2008.
Warm-up - 3 Rounds5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn05 situps http://www.youtube.com/watch?v=jLt8Bik1o2c5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

WorkOut:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
5 rounds for time

It took me 31:55 to complete this workout. I did not work out last week because I felt I needed to take a break physically and mentally. Because of the break, I started a little slow, however I seemed to have gotten my second wind by the 4th round.

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Patosha Training Journal 30

Here is my workout for Thursday, September 18, 2008.
Warm-up - 3 Rounds5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn05 situps http://www.youtube.com/watch?v=jLt8Bik1o2c5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

WorkOut:
800m Run
50 Back Extensions
50 Sit Ups
3 rounds

The 800m run is what got me.. It took me 24:40 to complete this workout..My goal was under 25. I meet that. But I felt I could have finished at least 2 to 3 minutes faster.

Patosha Training Journal 29

Here is my workout for Tuesday, September 16, 2008.
Warm-up - 3 Rounds5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn05 situps http://www.youtube.com/watch?v=jLt8Bik1o2c5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

WorkOut:
3 Power Cleans 65lbs
6 Pushups
9 Squats

5 rounds for 3 minutes- do as many as you can within that time
1 minute break between rounds.

This workout was kind of cool.. By the 4th round, I was worn down. The bar on the cleans was getting heavy and pushups were difficult. I have to concentrate on my squats because of my knee. It's not completely healed from the sprain.

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Patosha Training Journal 28

Here is my workout for Thursday, September 11, 2008.
Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

WorkOut:
Sled Pulling 20 X at 140lbs


I wasn't timed on this workout. But it was a monster..

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Patosha Training Journal 27

Here is my workout for Monday, September 8, 2008.
Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

WorkOut:
Cleans 2x2x2x2x2 up to 95lbs
Bench Press 2x3x3x3x3 up to 95lbs
Deadlifts 3x3x3x3x3 up to 155lbs

I struggled some on the cleans because I'm still having difficulty bring my elbow up high. I was shock at myself on the bench. I can remember when I could not lift the bar. The deadlifts were ok..I probably should have challenged my self with more weight.

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Patosha Training Journal 26

Here is my workout for Tuesday, September 2, 2008.
Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

WorkOut:
Push Jerk 3x3x3x3x3 up to 45lbs

This was difficult to do at first. I started out with a 22lb bar because I had to learn how to hold it correctly during the exercise. As I got more comfortable holding the bar I increased the weight.