07/29/12
3 rounds (21, 15, 9 reps)
Situps
Dead Lift (185)
Burpee Box Jump
Situps
HSPU
Burpee Pullups
(38:00)
Mountain Bike 28 miles
Sunday, July 29, 2012
Chest
07/26/12
Warmup, Pushups 30, 20, 20, 15, 15 (4:00)
Bench Press (135) 10, (225) 10, (315) 6, (225) 10, (135) 10
Incline DB Press (110) 10, (85) 8, (75) 5
DB Fly (45) 10, 10, 10 (50) 8
Weighted Dips (65) 9, 5, 3 (0) 10
Warmup, Pushups 30, 20, 20, 15, 15 (4:00)
Bench Press (135) 10, (225) 10, (315) 6, (225) 10, (135) 10
Incline DB Press (110) 10, (85) 8, (75) 5
DB Fly (45) 10, 10, 10 (50) 8
Weighted Dips (65) 9, 5, 3 (0) 10
Back
07/24/12
Dead Lift (135) 10, (225) 10, (315) 8, (365) 2
Wide Pullups (45) 8, 5
Wide Pullups (slow) 7, 3
Pullups (fast) 10, 4
Pullups (kip) 15, 15
DB Row (120) 10, 8, 5
Straight Pulldown (40) 10, 9, 8
Rear Shrug (110) 15, 12, 12
Run & Legs
07/23/12
Run 3 miles in morning.
Warm up, Squats (45) 3 sets
Box Jump superset with Squats 10 reps
Squats (135) 15, (225) 12, (275) 10, (315) 5
Leg PRess superset with Squats (550) 15, (640) 15, (730) 10
Squat (45) 15, 15, 10
Extensions (150) 15, 15, (170) 10
Leg Press (feet high) (450) 15, (540) 15, 15
Curls (150) 12, 12, 12
Run 3 miles in morning.
Warm up, Squats (45) 3 sets
Box Jump superset with Squats 10 reps
Squats (135) 15, (225) 12, (275) 10, (315) 5
Leg PRess superset with Squats (550) 15, (640) 15, (730) 10
Squat (45) 15, 15, 10
Extensions (150) 15, 15, (170) 10
Leg Press (feet high) (450) 15, (540) 15, 15
Curls (150) 12, 12, 12
Modified WOD reps of 30 workout
07/20/12
Run 3 miles in morning.
Situps 30
Deadlift (225) 30
Box Jumps 30
Overhead Squats (95) 30
Pullups 30
(15:40)
Run 3 miles in morning.
Situps 30
Deadlift (225) 30
Box Jumps 30
Overhead Squats (95) 30
Pullups 30
(15:40)
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