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)
break yourself off. every day.
Tuesday, December 14, 2010
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.
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.
Wednesday, December 8, 2010
08DEC2010
Focus: Arms
Sorry, this is pretty lame/weak, but I was really short on time.
50 Ring Pullups
50 Ring Dips
50 Ring Rows
50 Ring Pushups (Feet Elevated)
Sorry, this is pretty lame/weak, but I was really short on time.
50 Ring Pullups
50 Ring Dips
50 Ring Rows
50 Ring Pushups (Feet Elevated)
Tuesday, December 7, 2010
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.
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
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.
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.
Tuesday, November 30, 2010
30NOV2010
Focus: Legs/Back/Shoulders
Warmup:
3 rounds (45, 75, 105)
6 Over and Back Shoulder Stretch
6 Straight Leg Deadlift
6 Overhead Squat
6 Good Morning
6 HSPU
5 TGU @ 65# (ea)
20 RDL @ 155# (ea)
30 SDHP @ 135#
10 TGU @ 55# (ea)
20 SLDL @ 185#
30 One-Arm KB Swing @ 53# (ea)
15 TGU @ 45# (ea)
20 DL @ 225#
30 DB Snatch @ 50# (ea)
3 Rounds:
5 Overhead Squat @ 95#
5 Box Jump @ 42"
5 Front Squat @ 95#
5 Lunge Jumps (ea)
5 Back Squat @ 95#
Notes:
HSPU = Hand Stand Pushup
TGU = Turkish Getup
RDL = Romanian Deadlift
SDHP = Sumo Deadlift High Pull
SLDL = Straight Leg Deadlift
DL = Deadlift
Warmup:
3 rounds (45, 75, 105)
6 Over and Back Shoulder Stretch
6 Straight Leg Deadlift
6 Overhead Squat
6 Good Morning
6 HSPU
5 TGU @ 65# (ea)
20 RDL @ 155# (ea)
30 SDHP @ 135#
10 TGU @ 55# (ea)
20 SLDL @ 185#
30 One-Arm KB Swing @ 53# (ea)
15 TGU @ 45# (ea)
20 DL @ 225#
30 DB Snatch @ 50# (ea)
3 Rounds:
5 Overhead Squat @ 95#
5 Box Jump @ 42"
5 Front Squat @ 95#
5 Lunge Jumps (ea)
5 Back Squat @ 95#
Notes:
HSPU = Hand Stand Pushup
TGU = Turkish Getup
RDL = Romanian Deadlift
SDHP = Sumo Deadlift High Pull
SLDL = Straight Leg Deadlift
DL = Deadlift
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