08FEB2011

I'm going to start listing both workouts.

Workout 1:
8 x 400m Intervals, goal time 1:10, 1:2 work-rest.
Warmup & Cooldown are on you (1.5 mi each way, 7:30 pace)

Workout 2:
Core Warmup 3x (45#, 75#, 105#)

3x:
  10 Overhead Squat @ 135#
  10 Box Jump @ 36"
  10 GHD Situps

4x:
  10 Push Press @ 155#
  10 RDL @ 155# (5 ea)
  5 GHD Situps

20x Tampa Complex @ 135#

Notes:
  Tampa Complex consists of a deadlift, a hang clean, a front squat, a front lunge with each leg, and a push press.  Do not set the bar down until after push press is complete.  Movement starts and ends with the bar on the floor.
  Also, if you want to know what the Core Warmup consists of, just check back a few workouts.

07FEB2011

25 CTB Pullups

25 Bench Press @ 135# + 4 Chains (12-8-5)
  Rest w/ 5 Clapping Pushups

50 Ring Rows (12-10-9-10-9)

25 Bench Press @ 135# + 2 Chains (14-7-4)
  Rest w/ 5 Clapping Pushups

50 LDBR + Pushup @ 50# (25 ea) (16-14-12-8)

50 Bent Row @ 135# (15-12-11-12)

25 Ring Dips (10-6-4-5)

Extra Credit:
  Max Reps Uni DB Press @ 90#
  10 One-Arm Pushups (5 ea)
  Max Reps Alt DB Press @ 75#
  Max Reps Alt Incline DB Press @ 65#
  Max Reps CTB Pullups

04FEB2011

Warmup:
25 Burpee Pullups
25 Assisted Muscleups

7x:
  10 Alternating Incline DB Press @ 70# (5 ea)
  10 LDBR @ 70# (5 ea)
  5 Pullups
  5 Clapping Pushups

4x (70#, 80#, 90#, 90#):
  Max Reps Unilateral DB Press (9, 6, 4, 3)
  10 Inverted Rows

50 Dips

Extra Credit:
Bicep Burnout

Note:
  I know the pullups are friggin pathetic right now.  I don't know what my issue is but I haven't been able to do them well since I got back.  Feel free to do more.

03FEB2011

3x (45#, 75#, 105#):
  Shoulder Stretch
  5 SLDL
  5 Overhead Squat
  5 Good Morning
  5 HSPU
  5 GHD Situps

5x:
  5 Overhead Squat @ 135#
  10 One Arm KB Swing @ 53# (5 ea)
  10 Box Jump @ 36"
  5 GHD Situps

3 Push Press + 10 sec hold @ 165#
3 Push Press + 10 sec hold @ 185#

02FEB2011

3x: (45#, 75#, 105#)
  Shoulder Stretch
  5 SLDL
  5 Overhead Squat
  5 Good Morning
  5 HSPU
  5 GHD Situps

20 TGU @ 55# (10 ea)
15 GHD Situps
30 RDL @ 155# (15 ea)
15 GHD Situps
40 Sumo DL @ 225#
15 GHD Situps
30 DL @ 275#
15 GHD Situps
20 TGU @ 55# (10 ea)

Extra Credit:
5 Push Press + 5 sec hold @ 135#
3 Push Press + 5 sec hold @ 155#
1 Push Press + 10 sec hold @ 175#

01FEB2011

10 Muscle-Ups
25 Assisted Muscle-Ups
40 Inverted Rows
55 Dips

5x:
  3 Pullups @ 45#
  10 Kipping Pullups

6x:
  Max Reps Bench Press @ 185# (8-7-6-6-5-4)
  5 Clapping Pushups

7x:
  5 Dips @ 45#
  10 LDBR @ 65# (5 ea)

2x:
  10 Alternating Incline DB Press @ 65# (5 ea)
  10 Alternating Flat DB Press @ 65# (5 ea)
  10 Unilateral Flat DB Press @ 65# (5 ea)

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