11/29/12
W1: core
4 rounds of:
L-Sit (on rings) x 30 sec, 30 sec, 15 sec, 15 sec.
Ring Dips x 10
Burpees x 20
Situps x 10
4 rounds of:
Decline Situps x 15
Leg Raise x 15
W2: Arms
Triceps Press (w/Angle Handle) (50) 20, (65) 20, (80) 20, (95) 12
Skull Crush (60) 15, (80) 12, (90) 10, 8
Rope Press Down (42.5) 18, (35) 15, 12, 14
Bar Curl (45) 25, (95) 10, 8, (75) 12, (45) 15
Incline DB Curl (40) 10, 10, 10, (35) 10
Thursday, November 29, 2012
Wednesday, November 28, 2012
Workout 1: Power Cleans & Situps, Workout 2: Back
11/28/12
W1:
10 rounds of:
Power Cleans (155) 10, 10, 10, 10, (135) 10, 10, 10, (95) 10, 10, 10
Situps x 10
29:00
W2:
Pullups x 30
Back Extension x 10
Hip Extension x 20
Dead Lift (45) 12, (135) 12, (225) 10, (275) 10, (300) 5, 5
DB Row (100) 10/10, 10/10, 10/10
Cable Rows (100) 12, (120) 11, (140) 10
Rear Shrug (110) 12, (160) 12, 10, 10
Front Shrug (120) 10, 10, 10, 10
W1:
10 rounds of:
Power Cleans (155) 10, 10, 10, 10, (135) 10, 10, 10, (95) 10, 10, 10
Situps x 10
29:00
W2:
Pullups x 30
Back Extension x 10
Hip Extension x 20
Dead Lift (45) 12, (135) 12, (225) 10, (275) 10, (300) 5, 5
DB Row (100) 10/10, 10/10, 10/10
Cable Rows (100) 12, (120) 11, (140) 10
Rear Shrug (110) 12, (160) 12, 10, 10
Front Shrug (120) 10, 10, 10, 10
Tuesday, November 27, 2012
Workout 2: Legs
11/27/12
Body Squat x 50
30" Box Jump x 30
Leg Press (190) 15, (280) 20, (370) 20, (460) 20, (550) 18, (640) 12
Rear Squat (superset with Jump Squats) (225) 10, (185) 15, (135) 20
Jump Squats x 15, 15, 15
Lunges (70) 20, 20, 20
Body Squat x 50
30" Box Jump x 30
Leg Press (190) 15, (280) 20, (370) 20, (460) 20, (550) 18, (640) 12
Rear Squat (superset with Jump Squats) (225) 10, (185) 15, (135) 20
Jump Squats x 15, 15, 15
Lunges (70) 20, 20, 20
Workout 1: Muscle Ups, Wall Ball & Rings
11/27/12
Muscle Ups (assisted) x 10, 8, 6, 4, 2
Wall Ball Shots (20) 20, 10, 10, 10, 10, 10, 10, 10, 10
Ring Rotations with L-Sits x 5
Muscle Ups (assisted) x 10, 8, 6, 4, 2
Wall Ball Shots (20) 20, 10, 10, 10, 10, 10, 10, 10, 10
Ring Rotations with L-Sits x 5
Monday, November 26, 2012
Workout 1: Body Weight, Workout 2: Chest & Delts
11/26/12
Workout 1:
Situps x 100
Pushups x 100
Pullups x 70
Ring Dips x 70
Workout 2:
Bench Press (135) 15, (225) 12, (275) 11, (315) 6, 2, 1
Incline DB Press (80) 12, (90) 11, (100) 8, (50) 20
Push Press (135) 10, 10, (155) 5, (175) 2
Machine Fly (superset with Rear Machine Fly) (120) 12, (145) 11, (160) 10
Rear Machine Fly (100) 12, (120) 11, 11
Workout 1:
Situps x 100
Pushups x 100
Pullups x 70
Ring Dips x 70
Workout 2:
Bench Press (135) 15, (225) 12, (275) 11, (315) 6, 2, 1
Incline DB Press (80) 12, (90) 11, (100) 8, (50) 20
Push Press (135) 10, 10, (155) 5, (175) 2
Machine Fly (superset with Rear Machine Fly) (120) 12, (145) 11, (160) 10
Rear Machine Fly (100) 12, (120) 11, 11
Vacation 11/21/12 - 11/25/12 (Running Only)
11/21/12
Run 3 miles in sand
Run 3 miles in sand
11/22/12
Run 3 miles in sand
11/24/12
Run 3 miles in sand
Tuesday, November 20, 2012
Chipper & Snatch
11/20/12
Pullups x 20
Burpies x 20
Wall Ball Shots (20) 20
Situps x 20
Ring Dips x 20
HSPU x 20
KB Swing (45) 20
30" Box Jump x 20
Snatch (45) 6, (65) 4, (95) 3, (115) 3, (135) 2, (145) 2, (155) - , (135) 2
Pullups x 20
Burpies x 20
Wall Ball Shots (20) 20
Situps x 20
Ring Dips x 20
HSPU x 20
KB Swing (45) 20
30" Box Jump x 20
Snatch (45) 6, (65) 4, (95) 3, (115) 3, (135) 2, (145) 2, (155) - , (135) 2
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