W1: Muscle Ups, Dips, L-Sit, Skin the Cat, Lowers, HSPU, GHD Situps W2: AMRAP, MU, Clean, Squat

09/03/13

Workout 1:
3 rounds of:
Muscle Ups x 1
Dips x 5
---
3 Rounds of:
Muscle Ups x 3
Handstand Pushups x 10
---
3 Rounds of:
Muscle Ups (Bar) x 3
Handstand Pushups (kipping) x 10
---
GHD Hyper Situps 3 x 10
GHD Situps 3 x 10
Back Extensions 3 x 20


Workout 2:
Bike 10 miles
AMRAP 20 minutes:
Muscle Ups x 1
Cleans (135) x 5
Squats x 8
(16 rounds)
Bike 10 miles

500 Reps: SU, TGU, DU, FSquat, PP, DL, DBSnatch, C2B, Burp

05/20/13

Workout 1: Muscle Ups (bar)
Green Band x 5, 5
Black Band x 10
Kipping x 10
Green Band x 3
Black Band x 5

Workout 2: 500 Reps
50 reps of each exercise:
Situps (abmat)
Turkish Getup (25)
Double Unders
Front Squat (115)
Push Press (115)
Deadlift (115)
Dumbbell Snatch (60)
Handstand Pushups
Chest 2 Bar Pullups
Burpees

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.