RoP Light Day

I was disappointed with how sore and hurty my back was last week, so this will be week 3 at step one.  Gotta get it right, yo.

CnP

24kg

5x1

Pistols

5x1

SN

24kg

5min

24 reps

Hands were extra slippery today.  It is HUMID.

Pull-ups

5x1

Hanging leg raises

5x1

RoP Heavy Day

Was super tired on Friday this week too, so moved Heavy to Saturday.  Sleep discipline is in order.

CnP

24kg

5x(1,2,3)

Pistols 

5x(1,2,3)

SW

24kg

6 min

72 reps

Shit to do today.  If I get to those optional pull-ups and leg raises, it will have to be later.

RoP Medium Day

Fell asleep after work and slept until 1800.  Due to the resulting time crunch, I limited today's workout to what I can do in the apartment.

CnP
24kg
5x(1,2)

Pistols
5x(1,2)

HP
24kg
11 min
75 reps

RoP Light Day

It was a bit of a rough start last week:  I'm sore and there were a few things that didn't go as well as I thought they would, so I'm calling it a warm up week and keeping the reps the same this week even though I completed 5x(1,2,3) CnP's on the heavy day last week.

CnP
24kg
5x1

Pistols
5x1

SN
24kg
9 min
42 reps

Pull ups
5x1

Hanging Leg Raises
5x1

RoP Heavy Day

Moved the Heavy to today because yesterday I was so tired and sore.  Wimpspeak, I know, but there it is.

CnP
24kg
5x(1,2,3)

Pistols
3x(1,2,3)
2x(1,2)
*a little hand assistance on a couple of these

SW
24kg
11 min
114 reps

Pull-ups
2x(1,2,3)
2x(1,2)
1x(1,1)

Hanging Leg Raises
2x(1,2,1)
3x(1,2)

RoP Medium

CnP
24kg
5x(1,2)

Pistols
5x(1,2)

HP
24kg
10 min
70 reps

Pull-ups
5x(1,2)

Hanging Leg Raises
5x(1,2)

New Year, New Plan (RoP Light Day)

Ok, so it's mostly the old plan.  With that pesky Honolulu Marathon (my feet are mostly healed) and the holidays out of the way , I'm free to get back to a structured strength and conditioning regimen.  It looks like this:
Mon, Wed, Fri - EtK RoP (light, medium, heavy, respectively) with pistols, pull-ups, and hanging leg raises
Tue, Thur, Sun - Running (goal is 3mi, 3mi, 5mi, respectively)
Sat - Off

I'm going to put stretching in there 3 days per week; I need to experiment a bit to see if I prefer it on RoP days or running days.

Today is workout 1 of 2012!

RoP - Light Day

CnP
24kg
5x1

Pistols
5x1

SN
24kg
7 min
40 reps

Pull-ups
5x1

Hanging leg raises
5x1