W1: Run, Situps & W2: Snatch, Pistols, Plyo Pushup, KB Swing, Muscle Up, Snatch

10/09/13

Workout 1:
Run 2 miles
Situps x 100

Workout 2:
Snatch (75) 4, (95) 4, (135) 4, (155) 4
3 rounds of:
Pistol Squats (w/53# Kettle Bell) x 5R/5L
Plyo Pushups (Pushup to 14" Boxes) x 10
Kettle Bell Swing (70) x 10
Muscle Ups x 10
Snatch (95) x 10

DB Snatch & Chest

12/11/12

DB Snatch (alternate arms) (50) 10, (60) 6, (80) 4, (90) 4, 2
Plyo Pushups x 50
Pushups x 50
Bench Press (superset w/burpees) (135) 20, (185) 20, (225) 20, (185) 20
Burpee x 20, 20, 20+10, 20
Ring Dips x 20, 15, 10, 10

Sit, Push, Lunge, Bound, Walk, Swing, Crawl, Sprint

12/03/12

Warmup: High Knees, Butt Kicks, Lunges, Arm Circles x 2

3 rounds of:
Situps x 25
Plyo Pushups x 15
Lunges x 30 m
Bounding x 30 m
Hand Stand Walk 15 m
Kettle Bell Swing (35) 20
Bear Crawl x 30 m
Sprint (22 m) x 4

28:24

Shoulders, Week 9, Day 50 Y3T / crossfit

The following exercises are done one after another without rest periods. For the curls and presses, a weight must be chosen where the reps can be done quickly and with good form and control.

Plyo Pull ups: 10, Biceps Cable Curl: 10, Triceps Rope Press: 10  (5 sets)

Dumbbell Burpies: (20) 12 reps, DB Squat: (60) 12 reps, Medball Pass (14) 60 seconds (5 sets)

Shoulders:
DB Press (seated): (100) 14, 14, 14, 14
Clean & Press: (85) 10, 9, 8
Side Raise: (20) 14, 14, 14

Chest & Abs, Week 3, Day 18 Y3T

Didn't work out today aside from some exercise demos for clients. Probably won't work out tomorrow either, but yesterday's workout was decent. Abs are sore but chest isn't really sore. I think I am starting to miss undulating sets and higher volume. Here's the workout.


02/19/12 Exercise: sets, (weight), reps
Chest:
Warmup: Pushups: 1 set, 40
Warmup: Plyo Pushups: 3 sets, 10, 10, 10
Incline HS Press: 2 drop sets, [(200) 14, (150) 4], [(190) 7, (100) 8]
Incline Dumbbell Fly: 2 drop sets, [(45) 11, (20) 8], [(45) 10, (30) 5]
Cable Crossover: 2 drop sets, [(22.5) 14, (12.5) 12], [(22.5) 14, (12.5) 14]
Abs: 
Rope Crunch: 4 sets, (62.5) 25, 25, 25, 25
Leg Raise: 15, 12, 10, 10
Russian Twist: 4 sets, (10) 45 seconds each
Forward Jumps (40 inch): 3 sets, 10, 10, 10
Plank: 3 sets, 60 seconds each