30JAN2011

Kerry Park Circuits... I'm back...

3 Rounds of:
10 Pistols (5 ea leg)
Stairs (every step)
10 Burpees
Stairs (every other step)
10 Box Jumps
Stairs (every step)
10 One-Arm Pushups (5 ea arm)
Stairs (every other step)
800m run

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

27DEC2010

Warmup (45#, 95#):
  Shoulder Stretch
  5 SLDL
  5 Overhead Squat
  5 Good Morning
  5 HSPU
  Pigeon

5-4-3-2-1:
  Overhead Lunges (ea) @ 135#
  Jumping Lunges x2 (ea)
  Overhead Squat @ 135#
  Pistol (ea)

5x:
  5 Sumo DL @ 185#
  6 RDL @ 185# (3 ea)
  10 Plyo Back Extensions

TGU:
  2 @ 65# (1 ea)
  2 @ 75# (1 ea)
  2 @ 85# (1 ea)
  10 @ 65# (5 ea)

5x:
  5 Thruster @ 95#
  5 Push Press @ 145#
  10 Breath Hand Stand Hold
  5 Burpees

20 Hanging Wipers

Notes:
  TGU - was working my way up to a new 1RM.  Got 85# on each side but shoulders were a little tired to push much further.

24DEC2010

Warmup:
Shoulder Stretches
20 Medicine Ball Pushups
20 Strict Pullups

20 Reps Bench Press @ 205# (6-6-5-4)
  Rest w/ 10 Inverted Rows (40)

30 Reps LDBR @ 70# (12-10-8)
  Rest w/ 10 Kipping Pullups (30)

40 Reps Bent Row @ 135# (12-12-12-12)
  Rest w/ 15 Narrow Pushups (60)

50 Reps Unilateral DB Press @ 80# (20-12-14-12)
  Rest w/ 6 Alligator Pushups

3x:
  Max Reps Bench Press @ 115# + Elastic Bands
  Max Reps Side-to-Side Pullups

Merry Christmas.

23DEC2010

Warmup (2x, 45#, 95#):
  Shoulder Stretch
  5 SLDL
  5 Overhead Squat
  5 1H HS (ea)
  Pigeon Stretch

5x:
  5 Overhead Squat @ 135#
  5 Front Squat @ 135#
  5 Back Squat @ 135#
  20 Lunge Jumps (10 ea)

5x:
  6 RDL @ 185# (3 ea)
  10 Plyo Back Extensions

Push Press + Hold (10 sec)
  5 @ 135#
  5 @ 135#
  5 @ 135#
  3 @ 155#
  3 @ 165#

25 Hanging Wipers
25 Ankles-to-the-Bar

Notes:
1H HS = one handed hand stand
Plyo Back Extension - using a GHD or similar apparatus, execute back extensions quickly enough to make use of the plyometric effect.  this is done immediately after a (relatively) heavy RDL set to focus on hamstrings and lower back.
Push Press + Hold - execute a push press, then hold the weight overhead 10 seconds (have a buddy count) before lowering and executing another rep

22DEC2010

Light Day.

Warmup (x2):
Shoulder Stretches
5 SLDL @ 95#
5 Overhead Squat @ 95#
5 HSPU

5 Rounds:
  Max Reps Pullups @ 45#
  Max Reps Kipping Pullups
  15 Dips

5 Rounds:
  Max Reps Narrow Bench Press @ 155#
  Max Reps Alternating DB Curl @ 50#
  Narrow Pushup (x2 Bench Press Reps)

Alternating DB Curl / Match Reps 1HPU (ea)
  6 @ 50# / 6
  7 @ 45# / 7
  5 @ 50# / 5
  7 @ 45# / 7