04/16/14
Workout 1
TRX Rows 3 x 15
Pulldowns (140) 12, (180) 12, (220) 12
Front/Rear Pulldowns (light) 4 x 10/10
Straight Arm Pulldowns 4 x 10
Cable Rows (light) 3 x 15
Face Pulls 3 x 10
Workout 2
4 rounds of:
Shoulder Press/Push Press (115) 12/6, 12/6, 10/5, 8/4
Pullups x 20
---
Toes to Bar x 50
Situps x 100
Double Unders x 150
Wednesday, April 16, 2014
Tuesday, April 15, 2014
W1 Double Unders, Situps, Ring Dips, Pullups & W2 Squats, Extensions, Lunges, & Calves
04/15/14
Workout 1
Double Unders x 40
Situps x 30
Ring Dips x 20
Pullups x 10
Workout 2
6 rounds of:
Squats (185) x 15
Leg Extensions (150) x 15
---
Walking Lunges (95) 3 x 20
5 rounds of:
Standing Calf Raise (290) x 10
Seated Calf Raise (145) x 15
Workout 1
Double Unders x 40
Situps x 30
Ring Dips x 20
Pullups x 10
Workout 2
6 rounds of:
Squats (185) x 15
Leg Extensions (150) x 15
---
Walking Lunges (95) 3 x 20
5 rounds of:
Standing Calf Raise (290) x 10
Seated Calf Raise (145) x 15
Monday, April 14, 2014
Arms
04/14/14
LF Machine Curl 4 x 15
Rope Press 4 x 20
Incline DB Curl 4 x 12
Overhead DB Press 3 x 10
Barbell Curl 4 x 15
Press Down 4 x 15
Hammer Curl 4 x 10R/10L
LF Machine Curl 4 x 15
Rope Press 4 x 20
Incline DB Curl 4 x 12
Overhead DB Press 3 x 10
Barbell Curl 4 x 15
Press Down 4 x 15
Hammer Curl 4 x 10R/10L
Saturday, April 12, 2014
Chest & Arms
04/12/14
Bench (135) 20, (225) 10, (315) 5, (335) 3, (365) 1, (315) 5
Hammer Incline Press (200) 10, 10, 10
Decline Press (225) 15, 15, 15
Cable Flys 4 x 12
---
5 rounds of:
Single Cable Curls x 10R/10L
Rope Press x 16
4 rounds of:
Hammer Curls 4 x 10
Rope Press 4 x 10
Bench (135) 20, (225) 10, (315) 5, (335) 3, (365) 1, (315) 5
Hammer Incline Press (200) 10, 10, 10
Decline Press (225) 15, 15, 15
Cable Flys 4 x 12
---
5 rounds of:
Single Cable Curls x 10R/10L
Rope Press x 16
4 rounds of:
Hammer Curls 4 x 10
Rope Press 4 x 10
Legs
04/11/14
Squats (45) 20, 20, (135) 20, (225) 13, 15, (275) 10, (315) 3
Leg Press (460) 20, (820) 15, 20, 20
Walking Lunges (45) 22, (95) 22, 22, 22
Single Leg Extensions 4 x 15R/15L
Prone Leg Curls x 20
Popped my lower back out of alignment yesterday, so I couldn't go to heavy today. Sucks, because I was feeling strong despite the fact!
Squats (45) 20, 20, (135) 20, (225) 13, 15, (275) 10, (315) 3
Leg Press (460) 20, (820) 15, 20, 20
Walking Lunges (45) 22, (95) 22, 22, 22
Single Leg Extensions 4 x 15R/15L
Prone Leg Curls x 20
Popped my lower back out of alignment yesterday, so I couldn't go to heavy today. Sucks, because I was feeling strong despite the fact!
Thursday, April 10, 2014
Row, Snatch, KB Swing, Situps, Double Unders
04/10/14
Row 1000m
5 rounds of:
Snatch x 5 (125), (!35), (165), (165), (165)
KB Swing (70) 10
Situps x 15
Double Unders x 20
Row 1000m
5 rounds of:
Snatch x 5 (125), (!35), (165), (165), (165)
KB Swing (70) 10
Situps x 15
Double Unders x 20
Wednesday, April 9, 2014
W1 Row, W2 "Fran" (Thrusters & Pullups), Bear Complex & W3 Back
04/09/14
Workout 1
Row 1000m x 4 (2:00/500m pace)
Workout 2
"Fran" 21-15-9 reps of:
Thrusters (95)
Pullups
(5:29)
---
Bear Complex (185) x 10
Workout 2 - Back
TRX Rows 4 x 10
Cable Rows (140) 15, (180) 15, (200) 10, (240) 10
Lat Pulldowns 3 x 10
TBar Rows 3 x 10
Straight Arm Pulldowns 3 x 10
Workout 1
Row 1000m x 4 (2:00/500m pace)
Workout 2
"Fran" 21-15-9 reps of:
Thrusters (95)
Pullups
(5:29)
---
Bear Complex (185) x 10
Workout 2 - Back
TRX Rows 4 x 10
Cable Rows (140) 15, (180) 15, (200) 10, (240) 10
Lat Pulldowns 3 x 10
TBar Rows 3 x 10
Straight Arm Pulldowns 3 x 10
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