07DEC2010

Focus: Legs/Core

Warmup:
3 Rounds (45-75-105):
5 SLDL
5 Ohead Squat
5 Good Mornings
5 HSPU
10 GHD Situps

25 AGU

3 Rounds:
10-10-10 Push Press @ 135#-115#-95#

25 AGU

3 Rounds (continuous):
5 Hang Clean + Thruster @ 95#
5 Box Jump @ 42"
5 Lunge Jump (ea)

25 AGU

25 Ankles-to-the-Bar
25 Windshield Wipers (ea)
25 Split Squats (ea)

25 AGU

Notes:
AGU = Atomic Getup (see past workouts for description)
Push Press Set = do 10 @ 135#, then take 10# off each side, 10 more @ 115#, 10# off each side, 10 @ 95#... rest in between each set of 30
Ankles-to-the-Bar = Hang from a bar, curl legs up until knees are tucked into chest and ankles touch the bar (should be looking behind you)
Windshield Wipers = Hang from a bar, bring legs up (keep straight) until they are parallel to your chest, then tick back and forth (to parallel to ground)
Split Squats = One leg extended behind body, resting on either a bench or ring.  Should simulate a single-leg squat with a little support.

06DEC2010

Focus: Chest/Upper Back

Warmup:
25 Assisted Muscle-Ups
25 Inverted Rows

6 Rounds:
5 BP @ 195#
5 Burpee Pullups

6 Rounds:
5 LDBR @ 65# (ea)
5 Alternating Incline DB Press @ 65# (ea)

6 Rounds:
5 1-Hand Pushups (ea)
5 Unilateral DB Press @ 70# (ea)
5 Strict Pullups

02DEC2010

Focus: Core

Warmup:
3 Rounds (45-75-105) of:
5 SLDL
5 Ohead Squat
5 Good Morning
5 HSPU
10 GHD Situp

5 Rounds:
5 DL @ 265#
3 CTGU @ 55#/35#

5 Rounds:
5 Ohead Lunge @ 95# (ea)
10 Box Jump @ 42"

Thruster Breathing Ladders @ 65# Barbell
1-10
1-9
1-8
1-7
1-6
1-5
1-4
1-3
1-2
1
(220 total reps, took me 25 min)

Notes:
GHD Situp = Situp using a GHD bench.  If you don't have access to one do an unsupported situp.
CTGU = Combined Turkish Getup.  Heavier weight goes in normal hand (one held overhead).  Bottom hand carries lighter weight.
Breathing Ladder = 1 rep, 1 deep breath, 2 reps, 2 deep breaths, etc. until top number is reached.  Once a ladder is finished, start the next... this is done continuously.  Control breathing as much as possible during recovery.  The longer this takes you, the better.