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	<title>Personal Best &#124; Exercise &#38; Weight Loss in Jerusalem</title>
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		<title>050212</title>
		<link>http://personalbest.co.il/http:/personalbest.co.il/050212/</link>
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		<pubDate>Sun, 05 Feb 2012 05:51:27 +0000</pubDate>
		<dc:creator>samser</dc:creator>
				<category><![CDATA[Workout Blog]]></category>
		<category><![CDATA[db overhead squats]]></category>
		<category><![CDATA[jumping jacks]]></category>
		<category><![CDATA[pull-ups]]></category>
		<category><![CDATA[sit-ups]]></category>
		<category><![CDATA[weighted push-ups]]></category>

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		<description><![CDATA[strength: 30 pull-ups 30 weighted push-ups stamina: 5 rounds: 5 db overhead squats, each arm 10 sit-ups 20 jumping jacks]]></description>
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		<title>020212</title>
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		<pubDate>Thu, 02 Feb 2012 05:55:14 +0000</pubDate>
		<dc:creator>samser</dc:creator>
				<category><![CDATA[Workout Blog]]></category>
		<category><![CDATA[back squats]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[db hang squat clean and press]]></category>

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		<description><![CDATA[strength: back squats &#8212; 75% of 5RM x max reps stamina: 7 rounds: 7 db hang squat clean and press 7 burpees]]></description>
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		<title>310112</title>
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		<pubDate>Tue, 31 Jan 2012 05:29:18 +0000</pubDate>
		<dc:creator>samser</dc:creator>
				<category><![CDATA[Workout Blog]]></category>
		<category><![CDATA[db swings]]></category>
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		<category><![CDATA[ring rows]]></category>
		<category><![CDATA[shoulder press]]></category>

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		<description><![CDATA[strength: shoulder press &#8212; 75% of 1RM x max reps stamina: tabata supine ring rows tabata push-ups tabata db swings]]></description>
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		<title>290112</title>
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		<pubDate>Sun, 29 Jan 2012 05:47:34 +0000</pubDate>
		<dc:creator>samser</dc:creator>
				<category><![CDATA[Workout Blog]]></category>
		<category><![CDATA[deadlifts]]></category>
		<category><![CDATA[holloow rock]]></category>
		<category><![CDATA[ring dips]]></category>
		<category><![CDATA[walking lunges]]></category>

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		<description><![CDATA[strength: deadlifts &#8212; 75% of 1RM x max reps stamina: ring dips x 3,6,9,12,15 hollow rock x 3,6,9,12,15 walking lunges x 1,2,3,4,5 laps]]></description>
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		<title>270112</title>
		<link>http://personalbest.co.il/http:/personalbest.co.il/270112/</link>
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		<pubDate>Thu, 26 Jan 2012 06:36:11 +0000</pubDate>
		<dc:creator>samser</dc:creator>
				<category><![CDATA[Workout Blog]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[handstand hold]]></category>
		<category><![CDATA[pull-up hold]]></category>
		<category><![CDATA[punching]]></category>
		<category><![CDATA[split squats]]></category>
		<category><![CDATA[squat jumps]]></category>

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		<description><![CDATA[strength: pull-up hold, 2 minutes total handstand hold, 2 minutes total stamina: 5 rounds: squat jumps punching split squats burpees 30 seconds work, 15 seconds rest]]></description>
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		<title>240112</title>
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		<pubDate>Tue, 24 Jan 2012 08:06:47 +0000</pubDate>
		<dc:creator>samser</dc:creator>
				<category><![CDATA[Workout Blog]]></category>
		<category><![CDATA[bird dog planks]]></category>
		<category><![CDATA[db snatches]]></category>
		<category><![CDATA[front squats]]></category>
		<category><![CDATA[jumping jacks]]></category>
		<category><![CDATA[mountain climbers]]></category>

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		<description><![CDATA[strength: front squats &#8212; 65% of 5RM x 20 reps stamina: 3 rounds: 10 db snatches, each arm 10 bird dog planks 30 mountain climbers 30 jumping jacks]]></description>
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		<slash:comments>22</slash:comments>
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		<title>220112</title>
		<link>http://personalbest.co.il/http:/personalbest.co.il/220112/</link>
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		<pubDate>Sun, 22 Jan 2012 05:34:49 +0000</pubDate>
		<dc:creator>samser</dc:creator>
				<category><![CDATA[Workout Blog]]></category>
		<category><![CDATA[renegade rows]]></category>
		<category><![CDATA[rolling pistols]]></category>
		<category><![CDATA[shoulder press]]></category>
		<category><![CDATA[tuck jumps]]></category>

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		<description><![CDATA[strength: shoulder press &#8212; 90% of 1RM x max reps stamina: AMRAP in 15 minutes: 1 rolling pistol, each leg 2 tuck jumps 3 renegade rows, each arm]]></description>
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		<slash:comments>21</slash:comments>
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		<title>190112</title>
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		<pubDate>Thu, 19 Jan 2012 05:57:32 +0000</pubDate>
		<dc:creator>samser</dc:creator>
				<category><![CDATA[Workout Blog]]></category>
		<category><![CDATA[db overhead squats]]></category>
		<category><![CDATA[duck walks]]></category>
		<category><![CDATA[hollow rock]]></category>
		<category><![CDATA[power cleans]]></category>
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		<description><![CDATA[strength: power cleans &#8212; 15 reps total stamina: 3 rounds: duck walks hollow rock db overhead squats wall climbs 40 seconds work/20 seconds rest]]></description>
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		<slash:comments>18</slash:comments>
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		<title>170112</title>
		<link>http://personalbest.co.il/http:/personalbest.co.il/170112/</link>
		<comments>http://personalbest.co.il/http:/personalbest.co.il/170112/#comments</comments>
		<pubDate>Tue, 17 Jan 2012 05:51:01 +0000</pubDate>
		<dc:creator>samser</dc:creator>
				<category><![CDATA[Workout Blog]]></category>
		<category><![CDATA[db swings]]></category>
		<category><![CDATA[mountain climbers]]></category>
		<category><![CDATA[pull-ups]]></category>
		<category><![CDATA[push-ups]]></category>
		<category><![CDATA[sit-ups]]></category>

		<guid isPermaLink="false">http://personalbest.co.il/?p=469</guid>
		<description><![CDATA[strength: 25 pull-ups stamina: &#8220;running push-ups&#8221; (1 push-up, 1 mountain climber, 2 push-ups, 2 mountain climbers, etc., to failure) db swings x (75 &#8211; running push-ups score) sit-ups x (75 &#8211; running push-ups score)]]></description>
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		<slash:comments>16</slash:comments>
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		<title>150112</title>
		<link>http://personalbest.co.il/http:/personalbest.co.il/150112/</link>
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		<pubDate>Sun, 15 Jan 2012 06:27:48 +0000</pubDate>
		<dc:creator>samser</dc:creator>
				<category><![CDATA[Workout Blog]]></category>
		<category><![CDATA[back squats]]></category>
		<category><![CDATA[db hang cleans]]></category>
		<category><![CDATA[jumping pull-ups]]></category>
		<category><![CDATA[Turkish get-ups]]></category>

		<guid isPermaLink="false">http://personalbest.co.il/?p=467</guid>
		<description><![CDATA[strength: back squats &#8212; 90% of 5RM x max reps stamina: AMRAP in 20 minutes: 1 TGU, each arm 11 db hang cleans 21 jumping pull-ups]]></description>
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