Back, Pullups, Situps, Snatch, Pushup, Row

06/04/14

Wide Grip Lat Pulldown
Close Grip Lat Pulldown
Close Grip Cable Row
Single Arm Cable Curl (behind the head)
Straight Arm Pulldown

5 rounds of:
GHD Situps x 10
Pullups x 10
---
5 rounds of:
Pullups x 10
AbMat Situps x 10
Pushups x 10
---
Snatch (75) 75
Pushups x 100

4 rounds of:
Row 500m
Pushups x 10

Deadlift, HSPU, Muscle Ups, Situps

03/04/14

"Diane"
21-15-9 reps of:
Deadlift (225)
Handstand Pushup
---
Bar Muscle Ups x 7
Abmat Situps x 21

W1 Arms & W2 Pullups, Box Jumps, KB Swing, Situps

02/27/14

Workout 1 Arms
LF Machine Curl 4 x 15
LF Tri Press 4 x 15
Incline DB Curl 4 x 10
DB Overhead Extension 4 x 10R/10L
Single Arm Cable Curl 4 x 10R/10L
---
Workout 2
4 rounds of:
Pullups x 25
36" Box Jump x 10
Kettle Bell Swing x 25
Abmat Situps x 25

Snatch, Burpees, HSPU, Toes to Bar, Situps

02/26/14

5 rounds of:
Snatch (75) 20
Burpees x 20
Handstand Pushups x 20
Toes to Bar x 20
Abmat Situps x 20

Snatch, Ring Dips, Clean, Ring Dips, Toes to Bar, Situps

02/17/14

Snatch (75) x 50
Ring Dips x 50
Clean (115) x 50
Ring Dips x 50
---
10 rounds of:
Toes to Bar x 10
Abmat Situps x 10

Arms & Abs

01/31/14

LF Machine Curls 3 x 10
LF Triceps Press 3 x 10
Single Arm Cable Curls 3 x 10R/10L
Overhead Rope Press 3 x 10
Hammer Curls 4 x 10
Close Grip Bench Press 5 x 10 (135), (185), (225), (255)
Barbell Curls 4 x 15
Rear Forearm Curls 4 x 10

5 rounds of:
Abmat Situps x 20
Toes to Bar x 10
---
Ring Dips (strict) 2  x 10
Alternate Grip Pullups 2 x 5R/5L

Pullups, TRX Rows, Pushups, Situps, Bench, Pulldowns

01/29/14

10 rounds of:
Pullups (strict) x 10
TRX rows x 10
Pushups x 10
Abmat Situps x 10
---

Bench Press (135) 5 x 20
Neutral Grip Pulldown (140) 5 x 10

W1: Calf Raises, Squats, Lunges, Hip Extensions & W2: Row, Situps

01/14/14

Workout 1 Legs
Superset:
Standing Calf Raises (heavy) 4 x 10
Seated Calf Raises 4 x 10
---
Squats x 150
Sumo Squat (95) 4 x 15
Walking Lunge x 100
Elevated Hip Bridge (25) 3 x 10

Workout 2
6 rounds of:
Row 500m
Abmat Situps x 25

W1: Legs & W2: Row, Situp, KB Swing, Speed Bag

01/23/13

Workout 1 Legs
Squat (135) 15, (175) 12, (225) 10, (275) 10, 10, 10
Leg Press (820) 20, (1000) 15, 12
Single Leg Press (370) 2 x 10R/10L
Leg Extension (150) 20, (170) 20, 15, 15

Workout 2
8 rounds of:
Row 200m
Abmat Situps x 25
Kettle Bell Swing (53#) 10
Speed Bag (90 sec)

W1: Deadlift, W2: Run 2mi +, W3: Dead, HS, SU, KBS

03/29/13

Workout 1:
Deadlift (135) 10, (225) 10, (275) 4, (315) 4, (335) 4, (355) 4, (225) 10, 10

Workout 2:
Run 2 miles (outdoors, minor hills)
Bar Muscle ups (assisted, kipping)

Workout 3:
4 rounds of:
Deadlift (135) 10
Handstands (parellettes) max
Abmat Situps x 25
Kettle Bell Swing (55) 25

Glutes were wrecked the next day, lower back good.