Focus: Chest/Upper Back
Warmup (3 rounds):
5 HSPU
10 Burpees
5 Strict Pullups
4 Rounds:
Max Reps Unilateral DB Press @ 75# (8-8-8-8)
10 LDBR @ 70# (5 ea)
5 Burpee Pullups
4 Rounds:
Max Reps Alternating Incline DB Press @ 70#, 70#, 65#, 60# (8-6-7-7)
10 Kipping Pullups
6 Bent Row @ 155#
Max Reps Dips (14-12-12-12)
3 Rounds (no rest):
1 min KB Rack @ 53# ea
500m Row (1:50, 1:49, 1:47)
break yourself off. every day.
Monday, December 20, 2010
20DEC2010 (AM)
Morning workout (normally I don't post these, but this one I adapted from a Gym Jones workout and liked. a lot.)
Warmup:
2 mi run (80-85%)
400m with a 35-45# sloshpipe:
10 lunges (5 each side)
5 overhead presses
Cooldown:
2 mi run (70-80%)
sloshpipe = a PVC pipe filled most of the way with water. it's a lot of fun because the water constantly moves around, forcing you to stabilize.
walking lunges - i alternated holding the pipe behind my head (think back squat) and in front (think front squat or clean). only move when executing lunges.
Warmup:
2 mi run (80-85%)
400m with a 35-45# sloshpipe:
10 lunges (5 each side)
5 overhead presses
Cooldown:
2 mi run (70-80%)
sloshpipe = a PVC pipe filled most of the way with water. it's a lot of fun because the water constantly moves around, forcing you to stabilize.
walking lunges - i alternated holding the pipe behind my head (think back squat) and in front (think front squat or clean). only move when executing lunges.
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