Muscle Up, Ring PU, Rope, WB Shots, KB Snatch, KB Swing, Clean

05/30/13

3 rounds of:
Muscle Up x 1
Ring Pullups (false grip) x 5
17' Rope Ascent x 3
15' Wall Ball Shots (20) x 3
Kettle Bell Snatch (55) x 3
Kettle Bell Swing (55) x 3
Clean (95) x 3
14:21

Arms

05/29/13

Rest with arms above heart 30-60seconds between each set or superset

Superset 1:
Cable Curls (22.5) 20, (32.5) 15, (42.5) 15, (52.5) 15
Rope Press (22.5) 20, (32.5) 15, (42.5) 15, (52.5) 15

Superset 2:
Incline DB Curls (35) 4 x 10
Single Overhead DB Extension (25) 4 x 10
-
Hammer Curls (40) 4 x 12

Superset 3:
Single Cable Curls (22.5) 3 x 10
Overhead Rope Press (47.5) 3 x 10

Superset 4:
Chinups 4 x 10
Weighted Ring Dips (45) 4 x 10

W1: Situps & Weighted Pullups W2: Muscle Ups (1st RMU)

05/28/13

Workout 1
4 rounds of:
Situps x 25
Weighted Pullups (45) x 10

Workout 2
Muscle Ups (rings) x 10
(1st muscle up on rings)

PU, HSPU, RD, PS, MU, Bench Press, Straight Pulldowns

05/27/13

Pushups x 100
Handstand Pushups x 50
Ring Dips x 50
Pistol Squats x 50
Muscle Ups (assisted black band) x 20
Bench Press (135) 20, (175) 10, (225) 10
Straight Arm Pulldowns (70) x 12, 12, 12

DU, SU, KBSwing, Pistol Squat, Pullups, Squat Sclean

05/25/13

3 rounds of:
Double Unders x 50
Situps x 40
Kettle Bell Swing (53) x 30
Pistol Squats  x 20
Pullups x 10
Squat  Cleans (135) x 5

Snatch, BJ, WBS, Pushups, BJ, WBS, Clean

05/24/13

2 rounds and 24 reps of the following:
Snatch (115#)
Box Jump (24")
Wall Ball Shot (20#, 10')
Pushups x 24
Box Jump (24")
Wall Ball Shots (20#, 10')
Clean (115#)

W1: Run 3 miles, Situp, Pushup, Push Press, Deadlift, W2: Olys

05/22/13

Workout 1:
Run 3miles
4 rounds of:
Situps x 25
Pushups x 25
Push Press (95) x 25
Deadlifts (95) x 25

Workout 2:
Snatches and Cleans 65 - 95#