05/21/14
TRX Rows 3 x 15
Wide Grip Lat Pulldowns (200) 10, (220) 10, (240) 8, (260) 6
Single Arm Cable Curls 3 x 10
Hammer Curls 4 x 15
Rope Hammer Curls 4 x 10
Cable Rows (140) 4 x 10
Showing posts with label hammer. Show all posts
Showing posts with label hammer. Show all posts
Thursday, May 22, 2014
Thursday, May 15, 2014
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
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
Thursday, May 1, 2014
W1 Pistols, Muscle Up, Hang Clean, Deadlift & W2 Chest
05/01/14
Workout 1
"Nasty Girls V2" - www.crossfit.com
3 rounds of:
Pistol Squats (alternating) x 50
Muscle Ups (rings) x 7
Hang Power Cleans (175) 10
---
Deadlift (135) 10, (225) 4, (275) 4, (315) 2, (335) 2, (355) 1
Workout 2 Chest & Tris
Bench (135) 20, (225) 15, (275) 10, 10, 12
Hammer Incline Press 3 x 10
Flat DB Fly 3 x 10
Hammer Decline Press 3 x 10
Dips 3 x 10
Pressdown 3 x 10
Overhead Rope Extension 3 x 10
Cable Kickbacks 3 x 10
Workout 1
"Nasty Girls V2" - www.crossfit.com
3 rounds of:
Pistol Squats (alternating) x 50
Muscle Ups (rings) x 7
Hang Power Cleans (175) 10
---
Deadlift (135) 10, (225) 4, (275) 4, (315) 2, (335) 2, (355) 1
Workout 2 Chest & Tris
Bench (135) 20, (225) 15, (275) 10, 10, 12
Hammer Incline Press 3 x 10
Flat DB Fly 3 x 10
Hammer Decline Press 3 x 10
Dips 3 x 10
Pressdown 3 x 10
Overhead Rope Extension 3 x 10
Cable Kickbacks 3 x 10
Thursday, April 24, 2014
W1 Back & W2 Snatch
04/24/14
Workout 1 Back
TRX Rows 3 x 15
Pullups 3 x 10
--ss--
Cable Rows (140) 10, (180) 10, (200) 10
Pulldowns (140) 10, (180) 10, (200) 10
---
HS Row (290) 10, 10, (380) 10
TBar Rows (135) 3 x 10
Workout 2
Row 400m
Snatch (75) 2 x 4, (95) 2 x 4, (135) 4 x 1, (155) 2 x 1, (165) 2 x 1
Snatch Grip Deadlift (185) 10
Workout 1 Back
TRX Rows 3 x 15
Pullups 3 x 10
--ss--
Cable Rows (140) 10, (180) 10, (200) 10
Pulldowns (140) 10, (180) 10, (200) 10
---
HS Row (290) 10, 10, (380) 10
TBar Rows (135) 3 x 10
Workout 2
Row 400m
Snatch (75) 2 x 4, (95) 2 x 4, (135) 4 x 1, (155) 2 x 1, (165) 2 x 1
Snatch Grip Deadlift (185) 10
Sunday, April 20, 2014
W1 Back & W2 Row
04/20/14
Workout 1 Back
Deadlift (135) 10, (225) 10, (315) 4, (365) 2, (405) - , (365) 2, (315) 10
Barbell Rows 4 x 10
Hammer Rows 4 x 10
Pulldowns 4 x 12
Close Grip Cable Rows 3 x 10
Straight Arm Pulldowns 3 x 10
Workout 2
Row 1500m (2:00/500m pace) x 3
Workout 1 Back
Deadlift (135) 10, (225) 10, (315) 4, (365) 2, (405) - , (365) 2, (315) 10
Barbell Rows 4 x 10
Hammer Rows 4 x 10
Pulldowns 4 x 12
Close Grip Cable Rows 3 x 10
Straight Arm Pulldowns 3 x 10
Workout 2
Row 1500m (2:00/500m pace) x 3
Saturday, April 19, 2014
W1 Chest, Calves & W2 Row
04/19/14
Workout 1 Chest & Calves
Bench (45) 30, (135) 20, (185) 15, (225) 15, (275) 10, 10, (225) 15, (185) 15, (135) 25
Techno Gym Press 4 x 15
Incline Hammer Press 3 x 10
Incline DB Fly 3 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2
Row 1000m x 5 (2:00/500m pace)
Workout 1 Chest & Calves
Bench (45) 30, (135) 20, (185) 15, (225) 15, (275) 10, 10, (225) 15, (185) 15, (135) 25
Techno Gym Press 4 x 15
Incline Hammer Press 3 x 10
Incline DB Fly 3 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2
Row 1000m x 5 (2:00/500m pace)
Tuesday, February 18, 2014
W1 "DT" (Deadlift, Hang Power Clean, Push Jerk) & W2 Arms
02/18/14
Workout 1 "DT"
5 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
(16:22)
Workout 2
LF Machine Curls 4 x 15
LF Machine Triceps Press 4 x 15
---
Incline DB Curls 4 x 10
Close Grip Bench Press 4 x 10
---
Barbell Curl Dropset [(80) x F, (60) x F, (40) x F] x 3
---
Hammer Curls 4 x 10
Rope Press 4 x 10
Workout 1 "DT"
5 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
(16:22)
Workout 2
LF Machine Curls 4 x 15
LF Machine Triceps Press 4 x 15
---
Incline DB Curls 4 x 10
Close Grip Bench Press 4 x 10
---
Barbell Curl Dropset [(80) x F, (60) x F, (40) x F] x 3
---
Hammer Curls 4 x 10
Rope Press 4 x 10
Tuesday, February 11, 2014
W1 Chest & W2 Muscle Ups, HSPU, Ring Dips, Situps
02/11/14
Workout 1 Chest
Bar Pushups x 50
Bench Press x (135) 25, (225) 10, (275) 10, (315) 8, (225) 15
DB Incline Press (95) 10, (105) 10, (115) 10
Incline Hammer Press (110) 15, (200) 10, (290) 10
Machine Fly (150) 10, 10, 10
Close DB Incline Press 3 x 10
Ring Dips 3 x 15
Workout 2
5 rounds of:
Bar Muscle Ups x 5
Handstand Pushups x 10
Ring Dips x 15
Situps x 20
Workout 1 Chest
Bar Pushups x 50
Bench Press x (135) 25, (225) 10, (275) 10, (315) 8, (225) 15
DB Incline Press (95) 10, (105) 10, (115) 10
Incline Hammer Press (110) 15, (200) 10, (290) 10
Machine Fly (150) 10, 10, 10
Close DB Incline Press 3 x 10
Ring Dips 3 x 15
Workout 2
5 rounds of:
Bar Muscle Ups x 5
Handstand Pushups x 10
Ring Dips x 15
Situps x 20
Thursday, January 30, 2014
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
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
Saturday, January 25, 2014
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
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
Tuesday, January 14, 2014
Workout 1: Arms & Workout 2: Row
01/14/14
Workout 1
LF Machine Curl 4 x 20
LF Chest Press 4 x 15
Incline DB Curl (heavy) 4 x 10
Overhead Single DB Extension (heavy) 4 x 10
Cable Curl (heavy) 3 x 10
Rope Press (heavy) 3 x 10
Hammer Curl (heavy) 4 x 10
Close Grip Bench Press (135) 15, (185) 15, (225) 12, (255) 10
3 rounds of:
Ring Dips (strict) x 10
Chin Ups (strict) x 10
Workout 2
10 rounds of:
Row 200m
(sub 1:45/500m pace)
Row 1000m
(4:00)
Workout 1
LF Machine Curl 4 x 20
LF Chest Press 4 x 15
Incline DB Curl (heavy) 4 x 10
Overhead Single DB Extension (heavy) 4 x 10
Cable Curl (heavy) 3 x 10
Rope Press (heavy) 3 x 10
Hammer Curl (heavy) 4 x 10
Close Grip Bench Press (135) 15, (185) 15, (225) 12, (255) 10
3 rounds of:
Ring Dips (strict) x 10
Chin Ups (strict) x 10
Workout 2
10 rounds of:
Row 200m
(sub 1:45/500m pace)
Row 1000m
(4:00)
Monday, December 30, 2013
W1: Arms & W2: KB Swing, Situp, Squat, Pullup, Front Box Squat, Snatch Deadlift
12/30/13
Workout 1 Arms
Cable Curls 4 x 20 (increase #/set)
Rope Press 4 x 20 (increase #/set)
Barbell Curl 4 x 20 (increase #/set)
DB Overhead Press 4 x 10 (heavy)
Hammer Curls 4 x 10 (heavy)
Close Grip Bench Press (135) 20, (225) 10, (245) 8, (265) 6
Workout 2
4 rounds of:
Kettle Bell Swing (53) x 15
Abmat Situp x 35
Squat x 10
(10:14)
---
10 rounds of:
Wide Grip Pullups (1:2 tempo) x 5
Front Box Squat (135) x 5
Snatch Deadlift (135) x 5
Workout 1 Arms
Cable Curls 4 x 20 (increase #/set)
Rope Press 4 x 20 (increase #/set)
Barbell Curl 4 x 20 (increase #/set)
DB Overhead Press 4 x 10 (heavy)
Hammer Curls 4 x 10 (heavy)
Close Grip Bench Press (135) 20, (225) 10, (245) 8, (265) 6
Workout 2
4 rounds of:
Kettle Bell Swing (53) x 15
Abmat Situp x 35
Squat x 10
(10:14)
---
10 rounds of:
Wide Grip Pullups (1:2 tempo) x 5
Front Box Squat (135) x 5
Snatch Deadlift (135) x 5
Wednesday, December 18, 2013
W1: Bench Press, Leg Press, Vertical Leg Press (smith rack), W2: Arms & Hang Cleans
12/18/13
Workout 1
Bench Press (95#) x 100, (135) 100, (185) 50, (225) 30
Leg Press (640) 20, (820) 20, (1000) 20
Vertical Leg Press (smith rack) (180) 20, (360) 20, (540) 15, (180) 30
---
Workout 2
Single Arm Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 4 x 12
Overhead DB Extension 4 x 10
Barbell Curls 3 x 25
Hang Cleans (95) 8 x 8
Workout 1
Bench Press (95#) x 100, (135) 100, (185) 50, (225) 30
Leg Press (640) 20, (820) 20, (1000) 20
Vertical Leg Press (smith rack) (180) 20, (360) 20, (540) 15, (180) 30
---
Workout 2
Single Arm Cable Curls 4 x 10
Rope Press 4 x 10
Hammer Curls 4 x 12
Overhead DB Extension 4 x 10
Barbell Curls 3 x 25
Hang Cleans (95) 8 x 8
Wednesday, December 11, 2013
Muscle Up, Ring Dips, Ring Rotation, Hip Extensions, Situps, & Arms, Calves
12/11/13
5 rounds of:
Muscle Up x 3
Ring DIp x 10
Ring Rotation x 2
---
4 rounds of:
Hip Extensions x 15
Situps x 20
---
Ring Dips 4 x 10
Chin Ups 4 x 10
---
LF Machine Curls 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Superset:
Incline DB Curls 3 x 10
Hammer Curls 3 x 10
---
21 Curls x 3
Close Grip Bench Press (135) 10, (185) 10, (225) 8, 7
Standing Calf Raise 4 x 12
Seated Calf Raise 4 x 12
5 rounds of:
Muscle Up x 3
Ring DIp x 10
Ring Rotation x 2
---
4 rounds of:
Hip Extensions x 15
Situps x 20
---
Ring Dips 4 x 10
Chin Ups 4 x 10
---
LF Machine Curls 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Superset:
Incline DB Curls 3 x 10
Hammer Curls 3 x 10
---
21 Curls x 3
Close Grip Bench Press (135) 10, (185) 10, (225) 8, 7
Standing Calf Raise 4 x 12
Seated Calf Raise 4 x 12
Thursday, December 5, 2013
Arms (again!)
12/04/13
Josh Kosier (Teen Nationals Champ) wanted to work arms, so I obliged him! Pretty decent workout, arms were good and tight the next day! Deep soreness in the biceps, but not sure if it was from this workout or the combination from the 2 days, probably the latter.
Superset 1:
Barbell Curls 4 x 15
Incline DB Curls 4 x 12
Superset 2:
Preacher Cable Curls 4 x 15
Hammer Curls 4 x 10
Superset 3:
Cable Curls 3 x 15
Triceps Cable Extensions 3 x 15
---
Overhead Rope Extensions 4 x 10
Weighted Dips (50) 4 x 10
Josh Kosier (Teen Nationals Champ) wanted to work arms, so I obliged him! Pretty decent workout, arms were good and tight the next day! Deep soreness in the biceps, but not sure if it was from this workout or the combination from the 2 days, probably the latter.
Superset 1:
Barbell Curls 4 x 15
Incline DB Curls 4 x 12
Superset 2:
Preacher Cable Curls 4 x 15
Hammer Curls 4 x 10
Superset 3:
Cable Curls 3 x 15
Triceps Cable Extensions 3 x 15
---
Overhead Rope Extensions 4 x 10
Weighted Dips (50) 4 x 10
Thursday, November 7, 2013
Arms, Cleans, GHD Situps, L-Sit, Skin the Cat
11/06/13
Cable Curls/Rope Press 4 x 15
21 Curls/Overhead Rope Press 3 x 10
Hammer Curls/Overhead DB Press 3 x 10
Barbell Curls (45) x 100
Hang Cleans (95) x 100
3 rounds of:
GHD Situps (with 10# med ball) x 15
L-Sit to Skin The Cat to L-sit x 2
Cable Curls/Rope Press 4 x 15
21 Curls/Overhead Rope Press 3 x 10
Hammer Curls/Overhead DB Press 3 x 10
Barbell Curls (45) x 100
Hang Cleans (95) x 100
3 rounds of:
GHD Situps (with 10# med ball) x 15
L-Sit to Skin The Cat to L-sit x 2
Wednesday, June 5, 2013
Arms
06/03/13
Rest 60 seconds between sets w/arms overhead
Concentration Curls (25) x 20, 15, 10, 5
Superset:
Cable Curls (42.5) x 20, 20, 18, 18
Rope Press (42.5) x 20, 20, 20, 20
Superset:
Single-Arm Cable Curls (22.5) 10, 10, 10
V-Press (77.5) 15, 15, 15
---
Hammer Curls (40) 12, 12, 12
Overhead Rope Extension (47.5) 12, 12, 12
3 rounds of:
Weighted Ring Dips (45) x 10
Weighted Pullups (fat bar) (45) x 5
Chin Ups x 5
Situps x 100
Rest 60 seconds between sets w/arms overhead
Concentration Curls (25) x 20, 15, 10, 5
Superset:
Cable Curls (42.5) x 20, 20, 18, 18
Rope Press (42.5) x 20, 20, 20, 20
Superset:
Single-Arm Cable Curls (22.5) 10, 10, 10
V-Press (77.5) 15, 15, 15
---
Hammer Curls (40) 12, 12, 12
Overhead Rope Extension (47.5) 12, 12, 12
3 rounds of:
Weighted Ring Dips (45) x 10
Weighted Pullups (fat bar) (45) x 5
Chin Ups x 5
Situps x 100
Saturday, January 5, 2013
W1: Arms, Hip & Back Extensions & W2: Hundos
01/04/12
Workout 1: Arms
Concentratoin Curls (ss w/Triceps DB Extension) (25) 15, 15, 13, 12 (per arm)
Triceps DB Extension (25) 15, 15, 15, 15 (per arm)
Preacher Curl 21's (45) 3 sets
Bar Curl (ss w/Dips) (45) 20, 20, 20, 20
Dips 20, 20, 15, 15
Cable Curls (35) 15, 15, 15
Rope Press (20) 20, 20, 20
Hammer Curls (40) 30, 24, 20
Hip Extensions x 20, 15, 10
Back Extensions x 5, 5
Workout 2: Hundos, Row, Run
Wall Ball Shots (20) x 100 (5:30)
Ring Dips x 100 (7:30)
Double Unders x 100 (3:30)
Row 1 mile (6:30)
Run 1 mile (8:05)
Workout 1: Arms
Concentratoin Curls (ss w/Triceps DB Extension) (25) 15, 15, 13, 12 (per arm)
Triceps DB Extension (25) 15, 15, 15, 15 (per arm)
Preacher Curl 21's (45) 3 sets
Bar Curl (ss w/Dips) (45) 20, 20, 20, 20
Dips 20, 20, 15, 15
Cable Curls (35) 15, 15, 15
Rope Press (20) 20, 20, 20
Hammer Curls (40) 30, 24, 20
Hip Extensions x 20, 15, 10
Back Extensions x 5, 5
Workout 2: Hundos, Row, Run
Wall Ball Shots (20) x 100 (5:30)
Ring Dips x 100 (7:30)
Double Unders x 100 (3:30)
Row 1 mile (6:30)
Run 1 mile (8:05)
Sunday, December 9, 2012
Snatch Balance & Arms
12/09/12
Snatch Balance (45) 10, (65) 10, (95) 4, (115) 4, (135) 2
Cable Curls (37.5) 20, (42.5) 20, (47.5) 20
Press Down (52.5) 20, (62.5) 20, (82.5) 20
Bar Curl (45) 20, (55) 20, (65) 20
DB Overhead Press (85) 17, (90) 10, (95) 6
Hammer Curls (40) 13, (45) 10, (50) 6
Kick Backs (20) 14, 11, 11
Snatch Balance (45) 10, (65) 10, (95) 4, (115) 4, (135) 2
Cable Curls (37.5) 20, (42.5) 20, (47.5) 20
Press Down (52.5) 20, (62.5) 20, (82.5) 20
Bar Curl (45) 20, (55) 20, (65) 20
DB Overhead Press (85) 17, (90) 10, (95) 6
Hammer Curls (40) 13, (45) 10, (50) 6
Kick Backs (20) 14, 11, 11
Thursday, December 6, 2012
W1: 5Hundos, W2: Back
12/06/12
Workout 1:
Double Unders x 100
Situps x 100
Pullups x 100
KB Swing x 100
Wall Ball Shots (20) 100
Workout 2:
Deadlift: (45) 15, (95) 15, (135) 15, (225) 10, (315) 5, 5, (335) 2
Alternating Pulldown (50) 30, (90) 16, (70) 30, (60) 30, (100) 10
Pullover (superset w/Rear Shrug) (70) 10, 10, 10, 10
Rear Shrug (160) 10, 10, (180) 10, (140) 10
Front Shrug (160) 10, 10, 10, 10
Hammer Curl (40) 60
Workout 1:
Double Unders x 100
Situps x 100
Pullups x 100
KB Swing x 100
Wall Ball Shots (20) 100
Workout 2:
Deadlift: (45) 15, (95) 15, (135) 15, (225) 10, (315) 5, 5, (335) 2
Alternating Pulldown (50) 30, (90) 16, (70) 30, (60) 30, (100) 10
Pullover (superset w/Rear Shrug) (70) 10, 10, 10, 10
Rear Shrug (160) 10, 10, (180) 10, (140) 10
Front Shrug (160) 10, 10, 10, 10
Hammer Curl (40) 60
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