23NOV2010

Focus: Core

Core Warmup

5 Rounds:
3 Clean @ 155#
10 Box Jump @ 42"
5 Romanian DL @ 155# (ea)

5 Rounds:
95# Lunge Walk (25m)
95# Barbell Carry (25m ea)
53# KB Waiter Walk (50m ea)

5 Rounds:
5 Front Squat @ 95#
10 Lunge Jump (ea)
5 Back Squat @ 95#

Notes:
You'll notice that the weights aren't that difficult for this workout.  Only rest in between circuits... complete all 5 rounds of each circuit with as little rest as possible.  Power through the exercises... especially the squats in the last circuit.  Focus is on speed.

22NOV2010

Focus: Chest/Upper Back

Warmup:
25 assisted muscle-ups
25 burpee pullups

5 Rounds:
Max Reps Bench Press @ 185# (8-8-6-7-6)
5 Leaning DB Row + Pushup @ 65# (ea)
15 Pushups
Match Reps Strict Pullups (Match with Bench)

5 Rounds:
Max Reps Alternating Incline DB Press @ 65# (8-6-6-6-6)
8 Overhand Bent Row @ 125#
Max Reps Unilateral DB Press @ 70# (5-5-5-4-3)
8 Underhand Bent Row @ 125#

5 Rounds:
Max Reps Hercules Pullup (8-7-7-6-5)
Match Reps Decline Bench Press @ 155#

Extra Credit:
10-8-6-4-2
Ring Dip
Ring Row

Notes:
Hercules Pullup - done facing away from the bar, pull yourself up until the bar contacts your traps
Numbers in parentheses are reps as I completed them.

18NOV2010

Focus: Core (Legs/Shoulders/Lower Back)

Core Warmup

5 TGU @ 65# (ea)
20 Overhead Squats @ 125#
20 Box Jumps @ 42#
4 TGU @ 65# (ea)
20 Front Squats @ 125#
20 Box Jumps @ 42#
3 TGU @ 65# (ea)
20 Back Squats @ 125#
20 Box Jumps @ 42#

10 Rounds:
95# Lunge Walk (25m)
95# Barbell Carry (25m ea)
70# KB Farmer's Carry (50 m)
5 Romanian DL @ 95# (ea)

Extra Credit:
5 Box Jumps @ 42" + 10#
5 Box Jumps @ 42" + 25#
5 Box Jumps @ 42" + 35#
5 Box Jumps @ 42" + 45#
5 Box Jumps @ 42"