14DEC2010

Focus: Core

Warmup:
Light Run
Back and Shoulder Stretches
SLDL, Overhead Squat, Good Morning Supersets

For time (@ 95#):
20 Thrusters
20 SDHP
20 Push Jerk
20 Overhead Squat
20 Front Squat
4 Burpees on the minute every minute
(my time: 9:51)
this circuit stolen from Joe Bauer (a CF trainer in Seattle)

60 RDL @ 155# (30 ea)
40 Pistols (20 ea)

13DEC2010

Focus: Chest/Upper Back

Warmup:
  3 x 10/10 Pushups/Inverted Rows

20 Bench Press @ 205# (6-5-4-3-2)
Rest with 10 Narrow Pushups

30 Alternating Incline DB Press @ 60# (10-10-10)
Rest with 10 Burpees

40 Unilateral DB Press @ 65# (10-10-11-9)
Rest with 10 1HPU (5 ea)

50 Bench Press @ 135# (15-16-12-7)
Rest with 5 Burpee Pullups

50 Leaning DB Rows @ 65# (25 ea) (12-12-10-10-8)
Rest with 10 Bent Rows @ 135#

Notes:
"Rest with..." means that each time you stop an exercise to rest (i.e. after my first 6 reps of bench press), before you can rest, you must execute a set of the noted exercise... so my 205# Bench Press workout looked like this: 6 reps BP, 10 pushups, rest, 5 reps BP, 10 pushups, rest, 4 reps BP, 10 pushups, rest, 3 reps BP, 10 pushups, rest, 2 reps BP, 10 pushups.  These are treated as supersets, so don't take a break until the second exercise set is complete.