13.03.13 

Run of 6.8 km. Took about 30 min,intensity of run about 85-90% of max.Was very hot.

14.03.13

Morning:

Metcon.

"Annie"

50-40-30-20-10 reps of:

- Double Unders

- Situps

All situps done with hand behind a head( strict situps)

Time 8:21.

Then 5 rounds of boxing , 2 min rounds.Used Bass Rutten audio as usual. MMA gloves and gym bag.

Evening: Yoga class.

Today.

Kayak paddling this morning.

1.5 h of full out workout.Flat sea but strong south wind made this paddling very hard.

Noon:

Front squat and Deadlift.

Used 60% of max. for 3 sets of 5 reps.

Basically finished my "easy" week and next week going to attack new weights.

Then 20 muscle ups on rings.Did 2 M/Ups and then 1 min rest x 10 sets.

Then combo of muscle up and dips.

Then tried first time cool exercise.It's some combination of monkey gym/TRX/rings with dumbbell or kettle-bell.You can see this one on my Facebook page.

Finisher: 5 sets of 6-5 reps of full bridge pushups.