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
Sunday, December 9, 2012
Saturday, December 8, 2012
3 x 30 Rope, Thrust, Sit, Burp (4 time)
12/08/12
3 rounds for time:
20' Rope Climb x 3
Thruster (135) x 3
Situps x 30
Burpies x 30
19:44
3 rounds for time:
20' Rope Climb x 3
Thruster (135) x 3
Situps x 30
Burpies x 30
19:44
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
Wednesday, December 5, 2012
Rings & Chest
12/04/12
Worked on rings in the AM, (aqssisted muscle ups, skin the cat, L-sits)
Bench Press (45) 20, (135) 12, (225) 12, (275) 12, (315) 4, 2
Incline Bench Press (155) 12, (185) 12, (205) 12, (225) 6
Pushups x 100
More Ring exercises.
Worked on rings in the AM, (aqssisted muscle ups, skin the cat, L-sits)
Bench Press (45) 20, (135) 12, (225) 12, (275) 12, (315) 4, 2
Incline Bench Press (155) 12, (185) 12, (205) 12, (225) 6
Pushups x 100
More Ring exercises.
Legs
12/05/12
Lunges x 60
Leg Press (superset w/Lunges) (190) 20, (280) 20, (370) 20, (480) 20, (570) 20
Lunges x 20, 20, 20, 20, 20
24" Box Jump (superset w/Front Squat) 10, 10, 10, 10
Front Squat (135) 12, 12, 10, 10
3 Rounds of:
Box Drill (60 sec)
Body Squats x 20
Lunges x 60
Leg Press (superset w/Lunges) (190) 20, (280) 20, (370) 20, (480) 20, (570) 20
Lunges x 20, 20, 20, 20, 20
24" Box Jump (superset w/Front Squat) 10, 10, 10, 10
Front Squat (135) 12, 12, 10, 10
3 Rounds of:
Box Drill (60 sec)
Body Squats x 20
Monday, December 3, 2012
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
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
Weighted Pullups, OLY's and 5 Rounds of Body Weight
11/30/12
Weighted Pullups (50) 3, (60) 3, (70) 3, (80) 3, (90) 3
Body Weight (200) and my toe touched the ground for a split second on the 3rd rep of the last set.
These were also done on a wide diameter pullup bar.
Snatch (45) 4, (65) 4, (95) 4, (115) 4, (135) 10
Jerk (135) x 4 (alternate feet)
Clean to Push Press (155) 2, (175) 2, (205) 2, 2
SOTS Press (45) 12, (65) 10, (75) 10, (85) 10
5 Rounds of:
HSPU x 10
Pullups x 10
Situps x 10
Weighted Pullups (50) 3, (60) 3, (70) 3, (80) 3, (90) 3
Body Weight (200) and my toe touched the ground for a split second on the 3rd rep of the last set.
These were also done on a wide diameter pullup bar.
Snatch (45) 4, (65) 4, (95) 4, (115) 4, (135) 10
Jerk (135) x 4 (alternate feet)
Clean to Push Press (155) 2, (175) 2, (205) 2, 2
SOTS Press (45) 12, (65) 10, (75) 10, (85) 10
5 Rounds of:
HSPU x 10
Pullups x 10
Situps x 10
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