I went to go help a friend move apartments and in the process of moving some heavy furniture fell down a flight of steps and have the couch fall after me. I wasn't seriously hurt in the process but my back and right hip hurt to move. I have already scheduled a doctor's appointment this Friday...

1.5 pood (53lb) KB. 1 pood (35lb) KB. These were all that were used for this day. My friend and I wanted to measure our power output over a duration. 1pood Halos', Clean and Press, and Alternating Snatches. 2 rounds of 10 reps each to warm-up. 10 mine Snatch Test: 158 reps total in 10 mins. That...

-3 mile Free Run (7.2 mph at 1.5 incline) -5 rounds of 18 reps on Wide grip Pull-up. 5 mins max Push-up. -Stability Ball Squats (use a smith machine and a friend to help if you have never done this before. Recommend you find a CHEKy or someone with the same methods before attempting.) 3 rounds of 20...

5 mile repeats today. 1/4 mile Jog 1/4 Sprint 1/4 Jog 1/4 Sprint 1/2 Jog 1/2 Sprint 1/8 Jog 1/8 Sprint 1/8 Jog 1/8 Sprint 1/8 Jog 1/8 Sprint 1/8 Jog 1/8 Sprint 1 mile open run (any speed/pace) 1 mile recovery jog. TRX Atomic Push-ups: 3 rounds of 20 reps. TRX Single Leg Squats: 2 rounds of 15

This was a program my coaches want me to get much better at in the coming month for time and performance. Take each pair of movements for 3 rounds of 45 seconds for each movement. Preferred to be done with a pair of KB's but if you only have one, then split the time between each side. Clean &...

3 mile run 7.2 mph at 1.0 incline Start at 5 mph and increase by .5mph every 5 mins. 2. 5 minute rounds of Focus Mit Training Basics: Straight punches, hooks, 2 and 3 punch combos, dodging and ducking. 1 rounds of EDT circuit. - Bench press 135 for 12 reps: 60% of max weight - Cable Horizontal Rows 15...

The count down is less that 6 weeks away. I'm looking forward to seeing where I stand with some of the best. It will be a blast for sure. Nothing heavy today, I ended up doing the PT workout yesterday twice. 30 min run. Stable run at 7.6 mph at 1.5 incline. Interval Training tonight: 1/4 mile sprint...

After taking the whole week off, (I intended to take only the weekend but I had more pain and fatigue in connective tissues in arms, legs) I was ready and relaxed to start again. Time is slowly slipping away from me but I feel confident and ready! Here we go. 3 mile warm-up: 22 mins at 2.0 incline on...

I saw this thread and I thought I would share with some pain of my own. This was a test workout for myself as well as a birthday gift to myself. Cheers! 4 Rounds: 25 repetitions of each Super-set each pair of movements. Here we go... Over-head squats: 135lbs Pull-ups: Body weight, switch grip each round...

Ok so here goes a max test day for this past months work. Re-test in another 30 days. (I might even put this in for the Work Out of the Week section for feedback.) 4 Rounds: 25 repetitions of each Super-set each pair of movements. Here we go... Over-head squats: 135lbs Pull-ups: Body weight, switch grip...