10NOV2010

Focus: Arms

Ring Chinups / Ring Dips
10 / 10
10 / 10
10 / 10
10 / 10
8 / 8

DB Curl / KB Overhead Extension
7 @ 50# / 7 @ 35#
7 @ 50# / 7 @ 35#
6 @ 50# / 6 @ 35#
6 @ 50# / 6 @ 35#

Hammer Curl / Narrow Pushup
8 @ 40# / 15
8 @ 40# / 15
8 @ 40# / 15
8 @ 40# / 15

Barbell Curl / Overhead Skullcrusher
8 @ 85#
8 @ 85#
8 @ 85#
8 @ 85#

Rope Climb / Plyo Pushup
10
10
10
10

Notes:
Do a Ring Chin / Ring Dip superset at the start, then after each group of exercises.
With the Rope Climb, use your arms as much as possible... so climb with either a clinch or completely without using your feet, and then control your descent.

09NOV2010

Focus: Legs/Shoulders

Warmup
25 HSPU
2-4-6-8 TGU
30 Hang Clean @ 135#
30 Push Press @ 135#
30 SDHP @ 135#
30 DB Snatch @ 50# (ea)
30 One-Arm KB Swing @ 53# (ea)

5 Rounds @ 95#:
5 Overhead Squat
5 Push Press
5 Front Squat
5 Back Squat
5 36" Box Jump

Notes:
HSPU = Hand Stand Pushup
TGU = Turkish Getup - descending weight with each set.  I started at 65#.  Use a barbell if possible.
SDHP = Sumo Deadlift High Pull