06/06/14
Bike 6 miles
Leg Extensions 6 x 15
Leg Press (820) 20, (1000) 20, (1180) 20, (1360) 15, (1540) 8
Squats (135) 10, (185) 10, (225) 10, (275) 10, (315) 10, (275) 10, (225) 10, (185) 10
Single Leg Extensions 4 x 12R/12L
Bike 3 miles
Saturday, June 7, 2014
Thursday, June 5, 2014
Bike, HSPU, Cleans, Muscle Ups, Pullups, Deadlift
06/05/14
Bike 6 miles
21-15-9 reps of:
Handstand Pushup
Hang Cleans (135)
Muscle Ups/Pullups (switched to pullups 2nd round)
Deadlift (225)
Bike 6 miles
Bike 6 miles
21-15-9 reps of:
Handstand Pushup
Hang Cleans (135)
Muscle Ups/Pullups (switched to pullups 2nd round)
Deadlift (225)
Bike 6 miles
Wednesday, June 4, 2014
Back, Pullups, Situps, Snatch, Pushup, Row
06/04/14
Wide Grip Lat Pulldown
Close Grip Lat Pulldown
Close Grip Cable Row
Single Arm Cable Curl (behind the head)
Straight Arm Pulldown
5 rounds of:
GHD Situps x 10
Pullups x 10
---
5 rounds of:
Pullups x 10
AbMat Situps x 10
Pushups x 10
---
Snatch (75) 75
Pushups x 100
4 rounds of:
Row 500m
Pushups x 10
Wide Grip Lat Pulldown
Close Grip Lat Pulldown
Close Grip Cable Row
Single Arm Cable Curl (behind the head)
Straight Arm Pulldown
5 rounds of:
GHD Situps x 10
Pullups x 10
---
5 rounds of:
Pullups x 10
AbMat Situps x 10
Pushups x 10
---
Snatch (75) 75
Pushups x 100
4 rounds of:
Row 500m
Pushups x 10
Bike, W1 Clean, Snatch, Box Jump, Arms & W2 Row
06/03/14
Bike 6 miles
Workout 1
Clean (95) 10, (135)10, (185) 4, (205) 4, (225) 2
EMOM 10 minutes
Snatch (75) 3
Box Jump (42") 3
(with a partner, follow the leader)
---
LF Machine Curls 6 x 10-15
Single Arm Cable Curls (behind the head) 6 x 10
Rope Press Down 6 x 15
Incline DB Curls 4 x 10
Single Arm Overhead DB Extensions 4 x 10R/10L
Workout 2
Row 1000m x 2
Bike 6 miles
Bike 6 miles
Workout 1
Clean (95) 10, (135)10, (185) 4, (205) 4, (225) 2
EMOM 10 minutes
Snatch (75) 3
Box Jump (42") 3
(with a partner, follow the leader)
---
LF Machine Curls 6 x 10-15
Single Arm Cable Curls (behind the head) 6 x 10
Rope Press Down 6 x 15
Incline DB Curls 4 x 10
Single Arm Overhead DB Extensions 4 x 10R/10L
Workout 2
Row 1000m x 2
Bike 6 miles
Monday, June 2, 2014
Bike, W1 Shoulders & W2 Deadlift, Burpee Pullups, Bike
06/02/14
Bike 6 miles
Workout 1 Shoulders
DB Press (60) 10, (100) 12, (105) 12, (110) 8, (85) 10
Hi Hang Hi Pull (135) 3 x 10
Cable Front Raise 3 x 10
Cable Side Raise 3 x 10
Rear Machine Flys 3 x 10
Workout 2
Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (405) 4, (425) -
Burpee Pullups (12" jump) x 100
Bike 6 miles
Bike 6 miles
Workout 1 Shoulders
DB Press (60) 10, (100) 12, (105) 12, (110) 8, (85) 10
Hi Hang Hi Pull (135) 3 x 10
Cable Front Raise 3 x 10
Cable Side Raise 3 x 10
Rear Machine Flys 3 x 10
Workout 2
Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (405) 4, (425) -
Burpee Pullups (12" jump) x 100
Bike 6 miles
Sunday, June 1, 2014
W1 5k w/obstacles & W2 Bike, Muscle Up, Ropes, Rings
06/01/14
Workout 1 Down & Dirty 5k w/obstacles
Workout 2
Bike 6 miles
Bar Muscle Ups x 5, 3, 2
5 rounds of:
Rope Ascent (16' ) x 1
Muscle Ups x 2
---
Rings 15 minutes
Workout 1 Down & Dirty 5k w/obstacles
Workout 2
Bike 6 miles
Bar Muscle Ups x 5, 3, 2
5 rounds of:
Rope Ascent (16' ) x 1
Muscle Ups x 2
---
Rings 15 minutes
Chest
05/31/14
3 rounds of:
Bar Pushups x 15
TRX Rows x 10
---
Bench Press (135) 50, (225) 10, (275) 12, (315) 10, (365) 2, (275) 12, (225) 10
LF Incline Press 3 x 10
Incline DB Fly 4 x 10
TechnoGym Press 3 x 10
Decline Bench 2 x 10
3 rounds of:
Bar Pushups x 15
TRX Rows x 10
---
Bench Press (135) 50, (225) 10, (275) 12, (315) 10, (365) 2, (275) 12, (225) 10
LF Incline Press 3 x 10
Incline DB Fly 4 x 10
TechnoGym Press 3 x 10
Decline Bench 2 x 10
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