W1: Chipper (HSPU, Pull, Swing, Sit, Burp) & W2: Chest

01/16/13

Workout 1: Chipper
Handstand Pushup x 30
Pullups x 40
Kettle Bell Swing x 50
Situps x 60
Burpies x 70
First attempt 9:00 am (16:48)
Second attempt 12:15 pm (15:28)

Workout 2: Chest
Bench (45) 25, (135) 20, (225) 13, (275) 12
Incline Bench (185) 15, (205) 13, (225) 8
Incline DB Fly (45) 10, 10, 10
LF Pec FLy (130) 10, 10, 10

W1: Arms & W2: Chest/Back (light)

01/15/13

Workout 1: Arms
Incline DB Curls (ss w/Tri Db Extension) (30) 15, (35) 10, (40) 10
Triceps DB Extension (30) 12, 12, 12
Preacher 21's (ss w/Overhead DB Extension) (45) 3 sets
Overhead DB Extension (80) 12, (85) 12, (90) 12
Rear Forearm Curls (95) 15, 15, 15, 15
4 rounds of:
Battle Ropes (alternating waves) 60 seconds
Rope Pulleys 60 seconds

Workout 2: Chest/Back (light)
Pullups (ss w/Pushups) 20, 20, 10
Pushups 20, 20, 20
Cable Rows (ss w/LF Chest Press) (100) 20, 20, 20
LF Chest PRess (180) 20, 20, 20
Straight Arm Pulldown (ss w/Cable Fly) (70) 15, 15, 15
Cable Fly (25) 15, 15, 15

W1: Shoulders & Workout 2: AMRAP: push, dip, pull

01/14/13

Workout 1: Shoulders
Dips 15, 15, 15
Shoulder Press (45) 15, (95) 10, (135) 8
Push Press (135) 2, (155) 10, (175) 8
Side Raise (20) 12, (25) 12, 12
Upright Row (45) 10, (95) 10, 10, 10
LF Rear Fly (110) 12, 12, 12


Workout 2: AMRAP
As many rounds as possible in 20 minutes:
Handstand Pushup x 5
RIng DIps x 5
Weighted Pullups (75) x 5
Pullups x 5
Managed to get 9 rounds in 15 minutes.
The last 5 minutes I dropped the weight on pullups and just did 5 reps for 3 rounds.

AMRAP: pull, burp, over, swing, push, sit, turk

01/13/13

AMRAP, 25 minutes of:
Pullups (strict form, dead hang) x 5
Burpees x 5
Overhead Squat (95) x 5
Kettle Bell Swing (55) x 5
Pushups x 5
Situps x 5
Turkish Getup (55) x 4 (2 per arm)

7 rounds

W1: "Fran" & W2: Legs

01/11/12

Workout 1: Fran
21-15-9 reps of each:
Thrusters (95)
Pullups
(5:58) Beat my last time by 1:32 and my best time by 26 seconds.

Workout 2: Legs
Rear Squats (45) 20, (135) 10, (225) 10, (275) 10, (315) 7
Deadlift (135) 10, (225) 10, (275) 10, (315) 7
Leg Press (370) 25, (460) 25, (550) 20, (640) 15, (730) 12
Lunges (80) 20, 20, 20
LF Calf Raise (210) 15, 15, 15, 15

W1: Chipper & W2: Arms

01/10/13

Workout 1: Chipper
Complete 50 reps of each of the following:
24" Box Jump
Jumping Pullups
Kettle Bell Swing (35)
Lunges
Knees to Elbows
Push Press (45)
Wall Ball Shots (20)
Burpees

Workout 2: Arms
LF Machine Curls (110) 15, 12, 12
Dips 15, 15, 15
Preacher 21's (55) 4 sets (ss w/skull crushers)
Skull Crushers (80) 13, 13, 12, 12
Incline DB Curl (ss w/DB Tri Extension) (35) 10, 10, 10
DB Extensions (25) 13, (30) 12, (35) 10
Hammer Curls (ss w/Rope Press) (40) 12, 12, 12
Rope PRess (30) 20, (45) 12, 12

Back

01/09/13

Bar Row (45) 20, (95) 20, (135) 15, 15, (95) 15
Cable Row (handles) (160) 12, 11, 12, 12
Close grip Pull Downs (140) 12, 12, 12, 12
Straight Arm Pulldowns (70) 12, 10, (60) 10
Rear Shrug (160) 11, 12, 10, 10
Nautilus Shrug (180) 10, 10, (140) 10, 10