DOUBLE WORKOUT

AM

1000 meters in the pool, steady no rest

15 miles on the Circus bike

PM

4 min LCCJ

2/24 kg

36 reps

2 min rest

3 min LCCJ

2/24 kg

31 reps

2 min rest

2 min LCCJ

2/24 kg

24 reps

2 min rest

1 min LCCJ

2/24 kg

15 reps

01-17-2010

45 minutes on the Circus bike and 30 minutes on the Hamster wheel.

I love the looks I get at the so called "Health Club".

My garb is a long undie shirt with a t-shirt over top and my trusty beanie.

I'm completely soaked by the middle of the workout and my sleeves are dripping.

We won't go into the stench that I've generated.

Super Frog training update...

Visited the "meat head " factory 3 times this week.

Sunday

Ran on the hamster wheel for 30 minutes.

Laps in the pool for 40 minutes.

Almost bit it on the hamster wheel due to my weaving.

Tuesday

30 miles on the bike to nowhere.

Monotonous to say the least.

Thursday

1250 meters in the pool.

I think I'm going to have Chlorine poisoning very soon.

01-14-2010

5 minutes

LCCJ

2/20kg

Slow pace

2 minutes rest

5 minutes

LCCJ

2/20kg

Moderate pace

2 minutes rest

Jerks

2/12kg

100 reps/4 sets of 25 reps

2 minutes rest

Renegade rows

2/24kg

5 sets of 10 reps

MASC 01-12-2010

10 minutes

Single jerks

Switching hands on the minute

3 minutes rest

6 minutes

Single cleans

Switching hands on the minute

6 minutes

1 hand swings

30 seconds R/30 seconds L

3 minutes rest

Double suitcase hold

1 minute work/30 seconds rest

3 rounds

01-05-2010 MASC

10 minute LCCJ or OALC

Jason 2/16kg-115 reps

Eric 2/12kg-80 reps

Kim 12kg-56L/62R

3 minutes rest

10 minutes alternating swings

2 minutes rest

5 minutes

30 seconds double rack/30 seconds double overhead hold

2 minutes rest

5 minutes double suitcase hold

01-02-2010 MASC

"2010" workout

20 sets

10 reps

3 exercises

Double swings

Double single leg dead lifts

Double suitcase dead lifts