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Mike Groth 05-01-2007 11:48 AM

1st week of Elite Fitness!!!

5 rounds of:
400m run
15 Overhead squats (1st round 65lbs, 2nd-5th 55lbs)


I need to work on keeping the bar back. It kept falling forward on the 1st round. I did better with form at 55lbs.

Tuesday 5/1/07
Do as many rounds in 20 mintues:
10 deadlifts @ 135lbs
3 rope climbs

5 rounds

I made it to the top of the rope 1 time. The rest I just couldnt keep the technique going. My forearms are burning today. I can tell Im getting stronger though. I used to be able to do only a couple sets of 135lb deadlifts. Today I could have done more deadlifts but the ropeclimb limited me to 5 rounds.

Mike Groth 05-02-2007 11:36 AM

Wednesday 5/2/2007
5 rounds of:
7 muscle ups (assisted/jumping dips)
400m run


I tried to use as much upper body as possible to do the pull and the dip. My triceps are fried from the dip portion.

On a positive note I did 10 kipping pullups straight w/ assistance from elastic band. Im slowly using less assistance from the bands.

Mike Groth 05-03-2007 10:45 AM

Thursday 5/3/2007
Back Squat 5-5-5-5-5 reps

95-135-155-185-(205x3 reps)

My 3 rep max is 205!!! Looking forward to improvement on this lift.

Mike Groth 05-05-2007 07:41 PM

Saturday 5/5/2007

50 pullups (jumping)
400m run
21 25lb dumbell thrusters
800m run
21 25lb dumbell thrusters
400m run
50 pullups (jumping)


Mike Groth 05-08-2007 11:35 AM

Tuesday 5/8/2007

Row 2k

I started out at too fast of a pace to keep it up and died in the middle. The last 400 yards were pretty much an all out sprint.

After the rows I did 2 more sets of 10 kipping pullups w/ elastic band.

(Message edited by golfermike on May 08, 2007)

Mike Groth 05-09-2007 11:28 AM

Wednesday 5/9/2007

3 Rounds:
500m Row
15 BP @ 135# (last set 8 reps)


3 Rounds:
400m Run
15 ring dips (jumping)


My Back is smoked from 2 days of rowing!

Mike Groth 05-10-2007 09:41 AM

Thursday 5/10/2007

Shoulder Press 5-5
Push Press 5-5
Push Jerk 5-5

105-(115 x 4)-125-(135x3)-(135x3)-115

I could have done better on the Push Jerk if my form was better. I started to get the feel for it at the end. Next time look for big improvement in that lift!

Mike Groth 05-12-2007 01:48 PM

Saturday 5/12/2007

3 Rounds for time:
400m run
21 Kettle Bell Swings (36lb)
12 Pullups (jumping)


I have to look in my notebook at the gym to see my previous time for this workout but I believe it was around the 26:00 mark. Looking forward to more improvements.

Mike Groth 05-14-2007 09:10 AM

Monday 5/14/2007

25 Double Unders
25 GHD Situps
400m Run
25 Hang Power Clean (35lb dumbell)
25 Knees to Elbows
400m Run
25 Push Press 75lbs
25 Straight Leg Deadlift 75lbs


Done as RX'ed!!!

Mike Groth 05-16-2007 11:27 AM

Tuesday 5/15/2007

21-15-9 reps of:
Cleans (95 lbs)
Ring Dips (jumping)


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