Bike, W1 Deadlift, Burpee, KB Swing, Pullup & W2 Legs

06/24/14

Bike 6 miles

Workout 1

4 rounds of:
Deadlift (315) 8
Burpees x 16
KB Swing (53) 16
Pullups x 32
---

Workout 2 Legs

Abduction 4 x 20
Seated Leg Curl 4 x 20
Sitff Leg Deadlift  4 x 10
Single Leg Curls 3 x 10
Glute Press 3 x 10
Extensions 4 x 20
LF Calf Press 4 x 10

Bike 6 miles

Bike, Legs, Bike

06/13/13

Bike 6 miles

Leg Press (270) 10, (820) 10, 10
Squats (135) 10, (225) 10, (315) 10, (365) 5-5, (315) 10, (225) 10
Leg Extensions 5 x 15
Leg Press (1000) 20, 20, (1180) 10
Abduction 4 x 15
---
Standing Calf Press 4 x 15
Seated Calf Press 4 x 15

Bike 12 miles

Legs

05/23/14

Squat (135) 10, (225) 10, (315) 10, (345) 10, (365) 6, (315) 10
Leg Press (820) 20, (1180) 15, (1360) 12
Walking Lunges (135) 3 x 20
Extensions 3 x 15

W1 Row, Situps, W2 Arms & W3 Back

05/15/14

Workout 1

6 rounds of:
Row 500m
Situps x 25


Workout 2 Arms

10 rounds of:
Ring Dips x 10
Pullups x 10 (50 strict/50 kipping)
---
DB Preacher Curls 4 x 10
Single Arm Overhead DB Extension 4 x 10
LF Machine Curls 4 x 10
LF Tri Press 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 3 x 10
Overhead Rope Extension 3 x 10


Workout 3 Back

TRX Rows 3 x 15
Cable Rows 4 x 10
Wide Grip Pulldowns 4 x 15
Rear Smith Shrugs 4 x 10

Legs

05/09/14

Squat (135) 20, (225) 10, (275) 10, (315) 10, (365) 5, (385) 2, (225) 10
Leg Press (820) 20, (1000) 20, (1270) 15
Walking Lunges (135) 20, 20, 20
Single Leg Extensions 3 x 15

W1 Legs & W2 Row, L Sit, Situps

04/29/14

Workout 1 Legs

Box Squat (225) 10, (315) 10, (365) 10, (405) 10, (435) 4
Leg Press (820) 20, (1000) 20, (1180) 10, (820) 10
Leg Extension (150) 15, 15, Single Leg (70) 10R/10L
Walking Lunges (95) 3 x 20
Leg Curls 5 x 15

Workout 2

6 rounds of:
Row 500m
L Sit to Failure
Situps x 25

W1 Legs & W2 Row

04/18/14

Workout 1 Legs

Squat (45) 20, 20, (135) 20, (225) 20, (275) 17, (315) 12, (365) 4, (275) 15
Leg Press (820) 20, (1000) 20, (1180) 20
Single Leg Extensions 4 x 15R/15L
Walking Lunges (95) 3 x 20
Prone Leg Curls 4 x 15

Workout 2

Row 500m x 10 (sub 2:00/500m pace, 30 second rest periods)

Extensions, Deadlift, Wall Balls, Cleans, Squats, Double Unders

02/25/14

Hip Extensions 2 x 20
Deadlift (135) 10, (225) 10, (275) 10, (315) 10
Wall Balls (20) 100
Medball Clean x 100
Squats x 100
Double Unders x 100

W1 Snatch, TGU, KB Swing & W2 Legs

02/21/14

Workout 1
LF Machine Curls 3 x 15
LF Triceps Press 3 x 15
Snatch (75) 2, (95) 2, (115) 2, (145) 2, (165) 10
4 rounds of:
Turkish Getup/Overhead Squat x 2R/2L
(Perform 2 overhead squats at the top of each TGU)
Snatch (115) 4
Kettle Bell Swing (70) 10

Workout 2 Legs
Squat (45) 20, (135) 10
Box Squat (225) 10, (275) 10, (315) 10, (365) 10, (405) 4
Leg Press (820) 20, (1090) 15, (1270) 10
Leg Extensions (170) 15, (190) 15, (210) 10

W1 Arms, W2 Legs, W3 Rings & Bars

02/14/14

Workout 1 Arms
LF Machine Curl 4 x 25
LF Triceps Press 4 x 15
Incline DB Curls 4 x 10
Press Down 4 x 10
Single Arm Cable Curl 4 x 10
Rope Press 4 x 15

Workout 2 Legs
Squats (45) 20, (135) 12, (225) 12, (275) 12, (315) 12
Leg Press (820) 12, (1000) 12, (1180) 12, (1360) 12
Extensions (150) 15, 15, (190) 8, (210) 6
Calf Raise 4 x 12
Seated Calf Raise 4 x 12

Workout 3
Rings & Bars for 25 minutes

"Walsh" (Burpee Pullups, Squat, Overhead Run), Leg Press, Extensions

02/05/14

"Walsh"
Burpee Pullups (6" above fingertips) x 22
Back Squat (185# clean & press to back squat position) x 22
200m Overhead Run/Walk (45# plate is carried overhead, full extension)
30 minute cap (3 rounds, 22 reps)
(36:14)
---
Leg Press (640) 20, (720) 20, (1000) 15, 10
Leg Extensions 4 x 15

Workout 1 Chest, Arms & Workout 2 Row, SItups, Snatch

01/25/14

Workout 1
Pushups 3 x 25
Bench Press (135) 20, (185) 10, (225) 10, 10, 10, (135) 30
Incline DB Press (90) 10, (100) 10, 10
Barbell Curl 4 x 25
Triceps Rope Press 4 x 20
Single Cable Curl 4 x 10
Hammer Curl 3 x 10
Single DB Overhead Extension 3 x 10
---

Workout 2
Row 2000m
Hollow Hold Situps x 20
Snatch (95) 5
Row 1000m
Situps x 40
Snatch (95) 10
Row 1000m
Situps x 60
Snatch x 15

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)

Workout 1: Arms & Back & Workout 2: Row, Situp, KB Darc Swing, Snatch

01/21/14

Workout 1
LF Machine Curl 3 x 10
LF Chest Press 3 x 10
Close Grip Bar Pushups 3 x 10
Chinups 3 x 10
Barbell Curl Dropset 3 x F/F
Overhead Single DB Extension 3 x 10
Deadlift (135) 10, (225) 10, (275) 10, (315) 10, (335) 10, (355) 8, (225) 9
Wide Grip Pulldowns 4 x 10 (140), (160), (180), (200)
---
5 rounds of:
Bar Muscle Ups x 3
Handstand Pushups x 5
Burpees x 10
---
Ring Work 20 minutes

Workout 2
4 rounds of:
Row 200m
Situps x 25
Kettle Bell Darc Swing (35) x 20
Kettle Bell Snatch (53) x 5R/5L
Hang Snatch (95) 10
18:20

Legs

01/17/14

Squats (45) 15, (135) 15, (185) 10, (225) 10, (275) 10, (225) 10, (185) 10
Leg Press (640) 20, (820) 20, (1000) 20, (640) 20
Leg Extensions (150) 3 x 15
Walking Lunges x 100

Workout 1: Power Cleans & Situps, Workout 2: Back

11/28/12


W1:
10 rounds of:
Power Cleans (155) 10, 10, 10, 10, (135) 10, 10, 10, (95) 10, 10, 10
Situps x 10

29:00

W2:
Pullups x 30
Back Extension x 10
Hip Extension x 20
Dead Lift (45) 12, (135) 12, (225) 10, (275) 10, (300) 5, 5
DB Row (100) 10/10, 10/10, 10/10
Cable Rows (100) 12, (120) 11, (140) 10
Rear Shrug (110) 12, (160) 12, 10, 10
Front Shrug (120) 10, 10, 10, 10