04/24/14
Workout 1 Back
TRX Rows 3 x 15
Pullups 3 x 10
--ss--
Cable Rows (140) 10, (180) 10, (200) 10
Pulldowns (140) 10, (180) 10, (200) 10
---
HS Row (290) 10, 10, (380) 10
TBar Rows (135) 3 x 10
Workout 2
Row 400m
Snatch (75) 2 x 4, (95) 2 x 4, (135) 4 x 1, (155) 2 x 1, (165) 2 x 1
Snatch Grip Deadlift (185) 10
Thursday, April 24, 2014
Wednesday, April 23, 2014
Tuesday, April 22, 2014
W1 Shoulders, W2 Hams & Glutes, W3 Arms
04/22/14
Workout 1 Shoulders
"JT"
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
---
Shoulder Press/ Push Press (65) 10/5, (75) 10/5, (95) 10/5
Rear Fly Machine 4 x 15
Seated Lateral Raise 4 x 10
Workout 2 Hams & Glutes
Abductor 4 x 15
Single Leg Press 3 x 10
Stiff LEg Deadlift 3 x 10
Prone Leg Curls 3 x 15
Workout 3 Arms
3 rounds of:
Ropes (alternating waves) 60 seconds
Rope Pulleys 60 seconds
Rest 60 seconds
---
Seated Alternate DB Curl 3 x 10
Preacher Curl (50) 3 x 12
Rear Forearm Curls 4 x 10
Workout 1 Shoulders
"JT"
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
---
Shoulder Press/ Push Press (65) 10/5, (75) 10/5, (95) 10/5
Rear Fly Machine 4 x 15
Seated Lateral Raise 4 x 10
Workout 2 Hams & Glutes
Abductor 4 x 15
Single Leg Press 3 x 10
Stiff LEg Deadlift 3 x 10
Prone Leg Curls 3 x 15
Workout 3 Arms
3 rounds of:
Ropes (alternating waves) 60 seconds
Rope Pulleys 60 seconds
Rest 60 seconds
---
Seated Alternate DB Curl 3 x 10
Preacher Curl (50) 3 x 12
Rear Forearm Curls 4 x 10
Sunday, April 20, 2014
W1 Back & W2 Row
04/20/14
Workout 1 Back
Deadlift (135) 10, (225) 10, (315) 4, (365) 2, (405) - , (365) 2, (315) 10
Barbell Rows 4 x 10
Hammer Rows 4 x 10
Pulldowns 4 x 12
Close Grip Cable Rows 3 x 10
Straight Arm Pulldowns 3 x 10
Workout 2
Row 1500m (2:00/500m pace) x 3
Workout 1 Back
Deadlift (135) 10, (225) 10, (315) 4, (365) 2, (405) - , (365) 2, (315) 10
Barbell Rows 4 x 10
Hammer Rows 4 x 10
Pulldowns 4 x 12
Close Grip Cable Rows 3 x 10
Straight Arm Pulldowns 3 x 10
Workout 2
Row 1500m (2:00/500m pace) x 3
Saturday, April 19, 2014
W1 Chest, Calves & W2 Row
04/19/14
Workout 1 Chest & Calves
Bench (45) 30, (135) 20, (185) 15, (225) 15, (275) 10, 10, (225) 15, (185) 15, (135) 25
Techno Gym Press 4 x 15
Incline Hammer Press 3 x 10
Incline DB Fly 3 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2
Row 1000m x 5 (2:00/500m pace)
Workout 1 Chest & Calves
Bench (45) 30, (135) 20, (185) 15, (225) 15, (275) 10, 10, (225) 15, (185) 15, (135) 25
Techno Gym Press 4 x 15
Incline Hammer Press 3 x 10
Incline DB Fly 3 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2
Row 1000m x 5 (2:00/500m pace)
Friday, April 18, 2014
W1 Legs & W2 Row
04/18/14
Workout 1 Legs
Squat (45) 20, 20, (135) 20, (225) 20, (275) 17, (315) 12, (365) 4, (275) 15
Leg Press (820) 20, (1000) 20, (1180) 20
Single Leg Extensions 4 x 15R/15L
Walking Lunges (95) 3 x 20
Prone Leg Curls 4 x 15
Workout 2
Row 500m x 10 (sub 2:00/500m pace, 30 second rest periods)
Workout 1 Legs
Squat (45) 20, 20, (135) 20, (225) 20, (275) 17, (315) 12, (365) 4, (275) 15
Leg Press (820) 20, (1000) 20, (1180) 20
Single Leg Extensions 4 x 15R/15L
Walking Lunges (95) 3 x 20
Prone Leg Curls 4 x 15
Workout 2
Row 500m x 10 (sub 2:00/500m pace, 30 second rest periods)
Thursday, April 17, 2014
Cleans, Muscle Ups, KB Swing, Burpees
04/17/14
Power Cleans (95) 10, (135) 4, (155) 4 (185) 4, (205) 4, (215) 4, (225) 2
---
EMOM for 5 minutes
Power Clean (185) x 3
Bar Muscle Ups x 3
---
EMOM for 5 minutes
Power Clean (185) x 2
Muscle Ups x 2
---
5 rounds of:
KB Swing (53) x 20
Burpees x 10
(7:00)
Power Cleans (95) 10, (135) 4, (155) 4 (185) 4, (205) 4, (215) 4, (225) 2
---
EMOM for 5 minutes
Power Clean (185) x 3
Bar Muscle Ups x 3
---
EMOM for 5 minutes
Power Clean (185) x 2
Muscle Ups x 2
---
5 rounds of:
KB Swing (53) x 20
Burpees x 10
(7:00)
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