Monday, April 26, 2010


did medium day and heavy day. skipped squat portion of heavy day and only did 30 pull ups as this week is where i retest my baseline and see how my numbers have improved on
light, medium and heavy days.

going to be exciting.

Tuesday, April 20, 2010


I've been keeping track of my PRZ training in a log so the blog has been neglected. Did Medium day and Heavy day last week and then did a core workout on Sat. Took Sunday off. On heavy day i Did no pull ups

Did light day yesterday and CRUSHED my pull up #ers. Came really close to my short term goal of 60 in 10 min. I got 58. Did sets of 3 every 20-30 seconds. Mostly 20 sec breaks but went a little over a few times to control fatigue. The TGU's are getting much better.

Today is variety day and I am going to run hills at the park on the way home and do push ups and core work.

Next week is 100% effort to try and beat baseline numbers I established 4 weeks ago. I am excited.

Wednesday, April 14, 2010

Daily Inspiration

This shit *almost* made me cry. Get some.

Tuesday, April 13, 2010

Easy day

was a war. thought i was sucking ass. this week is 80% of PRZ.

then i went back and looked at journal and actually, I did really well. made progress.

and that's why you track your numbers boys and girls.

also beat my pull up record on the 10min work set. got 46. that's +1 to last week's high.

Monday, April 12, 2010

Medium and Heavy Day

Last week I was at the dentist Wed and Th. They gave me Halcion to deal with my phobia. I managed to do medium day but only did swings and get ups. Took TH off after sitting in dentist chair for 2.5 hours.

Did heavy day Friday but skipped pull ups. I was smoked after swings, get ups and squats. Still wasn't recouped from dentist. Took Sat and Sun off and today is back to light day with the goal of getting in workouts on Tues and Th and taking Saturday off.

Tuesday, April 6, 2010

Easy Day

Got down on 70% PRZ on the swings. Got it (98 swings) done in 6min- EXCEPT I screwed up and used the 12KG instead of the 16KG. Still...

Did rest of the workout of 10min work sets on TGU's, squats and pull ups and broke my PRZ's for 2 of those 3..

TGU's: 5/5 (new PRZ)
squats: 3x5/5 + 2x10 = total of 50 front squats
tactical pull ups: 9x5 for total of 45 (new PRZ)

My short term goal on the pull ups is to get to 60 in 10 min and my long term goal on the pull ups is to get to 100 in 10 min. Short term is within reach, that long term goal though.... that remains long term...

Monday, April 5, 2010


Did heavy day for the first time.

10min work intervals

pull ups

after that i was SMOKED. goblet squats didn't happen. did get a new record on the pull ups though- 41 in 10 min.

Today is 70% of my easy day. 70% of swings and rest is as usual.

Took rest of the weekend off to rest and sleep.

Thursday, April 1, 2010

had to do it...

stayed loose on my off day with

handstand push up practice 3x3
planks to walk outs 3x 20sec-5sec-20sec-5sec

then alternating
ass-to-heal hindu push ups 3x5
30 sec L side plank/ 30 sec R side plank x 3

finished w/ 3x3 shins-to-bar leg raises

was going to take day off but weather was so amazing i had to get out there and do something.