Lennox Training Log

[Michael Lennox]

mon 5/25/09
Rest
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Tues 5/26/09
8-6-6-4 DB
80s/90s/95s/100s
3x5 dip 45 plate
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3 255lb deadlift
6 pushup 10rds
9 knees to elbows
11:15
Total Work Out Time: 40min
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Wed 5/27/09
8/6/6/4 pullup
10lb/25lb/25lb/45lb
Bent over row 3x5
185/205/205
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4laps (448 meters)
21 DB swings 55lbs
12 K pull up
12: 17
TWOT: 40min
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Thur 5/28/09 REST
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Fri 5/29/09
3x5 squat
255/265/275pr
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Damn You Fran 12,9,6
145 thruster
pullup K
4:30pr first time 6:39
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400row
15 back extension (20lb)
15 GHD sit up (20lb)
time:12:20
Kinda tired, sweating all over the place.
TWOT: 30min
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Sat 5/30/09
100 push ups w/ penalty
p= 10 du or 2 20yard sprints (up an back)
7 penalties
Can't touch knees on ground.
Untimed
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20 min run
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Sun 5/31/09 Rest
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Mon 6/1/09
4x3 push press 175/185/195/205
Can't really go for my max. Gym is too fragile.
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row 100 meters
10 DB swing 70lb
AMRAP for 12 min
9 rds
Inner part of leg very sore.
TWOT: 32 min
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tues 6/2/09
1/2 murph
800meters
50 pullup
100 pushups
150 squats
800meters
27:17
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wed 6/3/09 rest
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[Michael Lennox]

thu 6/4/09
2.6 miles
5min rest
1.5miles
about 35min total run
supposed to be a 5k but messed up on mapmyrun.com
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fri 6/5/06
15-10-5 of
315 deadlift
50 yard sprint (constant)
Pullup k
8:31
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6rds for time
row 200
run 40 yards
8 DB swing 60 lb
5 pullup
run 40 yards
15:29
TWOT: 31min
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[Michael Lennox]

Sat 6/6/09
35min run
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Sun 6/7/09
Rest
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Mon 6/8/09
Bench dbs 4x3
95s/100s/110s/110s
Dips- 12/11/10
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6rds
3x155 PP
6 Kpullup
9 Pushup
not timed
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Tues 6/9/09
Slow helen with a row instead of run.
Clocked warmup with workout.
15min
Very tired today and felt crappy
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6/10/09
Rest________
6/11/09
Handstand pushups x3
5/4/5
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AMRAP 20:50
5pullup
10 pushup
15 sit up 45 lbs situps too heavy
11rds
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Fri 6/12/09
rest
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Sat 6/13/09
3 deadlift
3 clean
3 PP at 135
on the min for 15 min
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7min AMRAP
20 55lb db swing
10 Shoulder press 75 lbs
4rds 10 swings
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later on 37min run
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Sun rest
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Dips 3/1/1/1
65lbs/75/90/115 bwt 220
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row 150m
10 pushups
10, 9,8,7...2,1 70lb db swing
16:36 (awesome)
TWOT 37min
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6/16/09
Squat 3x3
275/285/295 pr
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15min AMRAP
7 f squat 155(switched to b squat after 5rds 165lb)
7 pullup k
9? not great legs started to seize up.
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[Michael Lennox]

6/17/09
REST
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mon 6/18/09
4x3 B-squat 275/285/295/295pr
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210 row
8 db swing 70lbs
5 pullup
8rds
18:30 pr
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tues 6/19/09
4x3 bench 235/245/245/245
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21/15/9
dips and 225 deadlift
6:39
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3 ab wheel x10 and 4 x situps x 10 12lbs
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6/20/09
rest
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6/21/09
13 100s
on the minute for 12 min
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15min run