30DEC2010

Warmup

7x:
  Max Reps Bench Press @ 115# + 4 Chains (2 per side)
  1 min Overhead Sloshpipe Hold (35-45#)
  (total of 65 Reps BP completed)

3x:
  5 Push Press @ 155#
  7 Push Press @ 135#
  9 Push Press @ 115#

5x:
  16 Reps Unilateral Bench Press @ 45# Bar + 2 Chains (1 per side) (8 ea)
  5 Reps Plyo Pushup

Notes:
  First Superset is done continuously... rest no more than 5-10 sec in between BP and Sloshpipe Hold... just enough to get off the bench and get the pipe overhead.  It's more fun this way.  I counted the total number of BP reps I completed.  65 in 7 sets isn't that much for the amount of weight I was using, but hey... I'm not that strong.
  Second Circuit is a Push Press Burnout.  Do the reps at 155#, then take a 10 off of each side, then do the reps at 135#, etc...
  Plyo Pushup was done on 2 45# bumper plates stacked (so about 8-10 inches off the ground).  Start on top, bounce down, do a pushup to get your hands back onto the plates, do another pushup... that's one.

29DEC2010

Warmup:
  Shoulder Stretches
  5 SLDL
  5 Overhead Squat
  5 GHD Situps
  5 HSPU
  Pigeon

500m Row (1:37)

7x:
  7 Overhead Squat @ 95#
  7 GHD Situps
  7 Thruster @ 95#
  7 Strict Pullups

500m Row (1:44)

5x:
  12 DL @ 155#
  9 Hang Clean @ 155#
  6 Push Jerk @ 155#

500m Row (1:49)

Extra Credit:
5x:
  30 sec KB Rack @ 2x53#
  30 sec GHD Hamstring Hold