Patosha Training Journal 34

Here is my workout for Thursday, October 30, 2008.

3 Rounds of 500m Rowing
5 minute break between rowing.

Time 1: 2:19
Time 2: 2:32
Time 3: 2:49

Patosha Training Journal 33

Here is my workout for Wednesday, October 22, 2008.

I had to take a break from my intense workouts. Physically and mentally, I needed the break. I hadn't completely stopped working out. I was doing interval running on the treadmill for twenty minutes twice a week.

Work Out:
10 rounds
12 Burpees
12 Pulls Ups
for time

It took me 31:40 to complete this work out.. I could barely walk or move my arms after completing this.

Patosha Training Journal 32

Here is my workout for Thursday, October 2, 2008.

I usually do the same warmup so I will not longer post it unless it's dramatically different.

WorkOut:
The time will run continuously and the number of clean and jerks were comparable to the minute you were on. So for the first minute 1 Clean and Jerk, second minute 2 Clean and Jerks, third minute 3 Clean and Jerks, fourth minute 4 Clean and Jerks, until you could not do any more.

I got up to the 6 minute mark and began to struggle so I did not continue at that point. I was lifting 79lbs.

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.

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.

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..

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.

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.

Patosha Training Journal 25

Here is my workout for Thursday, August 28, 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:
For time:
30 Push-ups
40 Pull-ups
50 Kettlebell swings, 25lbs
60 Sit-ups
70 Burpees

It took me 22:13 to finish this workout..I was rolling through the push ups, pull ups, sit ups and kettlebell swings. But those burpees are no joke...

Patosha Training Journal 24

Here is my workout for Tuesday, August 26, 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:
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile


Ok...I had taken a week off from training because I was in the middle of coordinating a basketball tournament and to rest my wrist. My wrist were really giving me problems. So to come back from a week off to a workout like this was devastating....What you see above is the proposed workout. This is what I completed...It was raining of all things. So I started out on the rowing machine. I rowed 400m then ran 400m then rowed 400m then ran 400m..I did this with a partner who could not do as much running and because I did not want to run in the rain.I completed 100 pullups, 200 pushups and 250 squats in 55 minutes. I walked half a mile after that. My bad knee would not allow me to run.. I was disappointed in myself or should I have been.. That was a heck of a workout for anyone..

Patosha Training Journal 23

Here is my workout for Monday, August 18, 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:
Pull Ups for 4 minutes; 20 seconds exercising 10 seconds rest
Push Ups for 4 minutes; 20 seconds exercising 10 seconds rest
Sit Ups for 4 minutes; 20 seconds exercising 10 seconds rest
Squats for 4 minutes; 20 seconds exercising 10 seconds rest
for a total of 16 minutes

This was a pretty cool workout.. It wasn't extremely excruciating like other workouts yet it was challenging.. I've been having some problems with me wrists so the pull ups and push ups bothered me. The sit ups were not that bad. I'm becoming more confident with my squatting because my knee is feeling a lot better. I sprained my right knee playing basketball about 5 months ago.

Patosha Training Journal 22

Here is my workout for Thursday, August 14, 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:
50 Double Unders Jump Roping
50 Medicine Ball Twists 12lbs
25 Overhead Squats

I finished this workout in 19:03. I was very proud of myself..

Patosha Training Journal 21

Here is my workout for Monday, August 11, 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:
10 Situps
10 Supermans
30 Thrusters 45lbs
50 Pullups
30 Situps
30 Supermans
20 Thrusters 45lbs
35 Pullups
50 Situps
50 Supermans
10 Thrusters 45lbs
10 Pullups

This is one workout I wish I had filmed.. It took me 24:44 to finish this one.. The Thrusters are no joke.. They are a total body workout themselves.. But I survived it..

Patosha Training Journal 20

Here is my workout for Thursday, August 7, 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
100 Burpee-Pullup

It took me 24:05 to complete this workout.. I thought I was going to die.. It was hard that's all I have to say..

Patosha Training Journal 19

Here is my workout for Monday, August 4, 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
400m run
Max Pullups
as many rounds for 20 minutes


Ok.. for this workout I had to run a 400m then do as many pullups as possible. Then when I could not do anymore pullups. Run another 400m. I was able to complet 6 400m runs and 5 rounds of 10, 10, 10, 9, 7 pullups in a little over 20 minutes. Very Exhausting.....

Patosha Training Journal 18

Here is my workout for Friday, August 1, 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
60 Pullups
60 Pushups

It took me 14:00 to complete this workout.. It was a challenge.. I took on the pullups and pushups in 5 reps each for 12 rounds. Plus, these were not jumping pullups but regular ones and the pushups were not girl but regular.. So that added extra intensity to it.. I was pleased with my pushups.. I am getting stronger in the upper body because I have never been able to do more than 2 regular pushups and I did 60.

Patosha Training Journal 17

Here is my workout for Wednesday, July 30, 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
3 rounds
400m Rowing
21 Kettlebell Swings 35lbs
12 Jumping Pullups

I took me 14:05 to complete this workout.. I was not really energized today.. It was hot and I don't think I had enough fluids before performing this work out.. However, I survived it..

Patosha Training Journal 16

Here is my workout for Monday, July 21, 2008.

Warm-up - 4 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
50 Box Jumps http://www.youtube.com/watch?v=AhuLRfGXoYU
50 Jumping Pullups
50 Kettble Swings (25lbs)
50 Lunges
50 Push Press
50 Back Extensions
50 Wall Ball Shot
50 Burpees
50 Double Unders

This was a NASTY workout. I got to tell you.. It took me 42 minutes to get through this and at the end I just did not have the energy to do 50 Wall Ball Shot;
50 Burpees; or 50 Double Unders. So I did 25 Wall Ball Shot;
25 Burpees; and 50 regular jump roping. I was sooo drained during and after this workout. It took me 42 minutes but I was not going to quit...

Patosha Training Journal 15

Here is my workout for Friday, July 18, 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
12 Push Ups
9 Dips
6 Push Press with 45lb bar
as many rounds for 20 minutes

This was a SICK workout. I only got through 6 full rounds and about halfway with my dips in the 7 round..During this workout my arms were sooo sore that during the pushups I would fall flat on my face.