05/30/13 - (K) Goun Gee Kuen

1 Warm Up

3 very hard

5:20 to 5:40 a round

Good rest of 4- 6 minutes between

05/29/13 - (R) Rest Day

Music City Roots at Loveless with Becky

05/28/13 - (W) Mod Cindy

20 RFT

5 pull-ups

10 push-ups

10 lunge steps (in-place, alt forward and back each round)

Time 22:28

05/27/13 - (K) Stone Warrior

Stone Warrior and trim bushes

05/26/13 - (S) Sprint - Hang Clean

Good warm up light sprints and hang clean

8 Intervals

40m hill sprint

5 hang power clean (125lb)

3;00 rest

Good burn

05/25/13 - (R) Chi Gong and Brew Beer

05/24/13 - (K) Guen Gee Light

Going through the motions back ache

05/23/13 - (R) Rest Day

05/22/13 - (W) AMRAP

20 min AMRAP

60 single unders

10 handstand push-ups

10 sit-ups

10 pull-ups

10 squats

10 push-ups

6 rounds in 19:23

05/21/13 - (K) Goun Gee Kuen

3 x GGK hard

05/20/13 - (S) Bear Complex 105

Bear Complex @ 105lb

6 rounds

1 rounds is:
5 x 
dead lift to 
hang clean to
push press to
squat to

Push press to

Ground

Don't not stop or let go of bar

05/19/13 - (R) Rest Day

05/18/13 - (W) Long Run - Pushup

Run 2 miles drop and do 10

Push-ups every 100 yrds.

320 Pushups

Time 32:23

05/17/03 - (K) Snake Turns Over

20 Minutes

05/16/13 - (S) Explosive Strength

8 rounds. No time, just keep moving

3 - Hang Power Clean 100lb

3 - Chest to Bar Pull-ups

3 - Clapping Pushups

3 - Jumping Pull-up land to squat

Low rep super explosive movement

05/15/13 - (K) Goun Gee Kuen

4 rounds of Goun Gee,

More deliberate and form work

05/14/13 - (R) Rest Day - Yard Work

Edging the flower beds

05/13/13 - (S) Bear Complex

10 Rounds w/ rest to work 1:1
100 lb barbell

1 rounds is:

5 dead lifts
5 hang clean
5 push press
5 squat

Do not put the bar down or rest the bar during round.

05/12/13 (K) Goun Gee Kuen

3 X Goun Gee

1 - very slow and tense
2 - mix of slow and explosive
3- hard and mid paced

05/11/13 - (W) Run-Pull-Push-Sit-Pull

10 RFT

1x 35m hill run

5x pull-up

10x push-up

10x sit-up

5x pull-up 

Time 18:23

05/10/13 -(R) Rest Day (Qi Gong)

Balance the qi

05/09/13 - (S) Hang Power Sqauat Clean

12 x 3 @ 95lb

More of a Hang Power Clean, followed by a Front Squat

Getting movement and range of motion back.  Getting muscles firing

05/08/13 - (W) Snatch-Pull-Push

20 Minute AMRAP

3 Kettlebell Snatch (3 a side) w/ 50lb KB
6 Pullups
9 Pushups

19:33

15 Rounds

Could off done the snatches, saving the back.

05/07/13 - (K) Stone Warrior

33:00 minutes

Outside on deck, beautiful

05/06/13 - Rest Day

Mowed grass for time

05/05/13 - Kung Fu

Goun Gee and Snake Turns

05/03/13 - Bear Complex

10 Rounds w/ 1 minute rest between rds.
95lb barbell

1 rounds is:

5 dead lifts
5 hang clean
5 push press
5 squat

Do not put the bar down or rest the bar during round.

Ave. 1:16 round

05/03/13 - Goun Gee Kuen

3 X Goun Gee

05/02/13 - Rest Day

05/01/13 - Goun Gee Kuen

3 times hard

5 minute rest between

04/30/13 - Snake Turns Over

Just 10 minutes, still sore and unmotivated from the day before.