08NOV2010

Focus: Chest/Back

20-15-10-5 Burpee Pullups

5-5-5-5-5 Muscle-ups

3x
8 Leaning DB Rows @ 45#
4 Leaning DB Rows @ 65#

3x
8 Alternating DB Bench @ 55#
4 Alternating DB Bench @ 70#

10-8-6-4-2
Decline Bench @ 135# (increase weight each set)
Strict Pullups (superset with Decline Bench)
Incline DB Bench @ 45# (increase weight each set)
Ring Dips
Ring Inverted Row (superset with Dips)

03NOV2010

Ran this morning... 6.5 mi at 6:52 pace.  Point is, just because I don't post cardio workouts here doesn't mean you shouldn't do them.

Focus: Legs/Core

Warmup
15 Muscle-Ups

5 DL @ 185# / 10 AGU
5 DL @ 185# / 10 AGU
5 DL @ 225# / 10 AGU
5 DL @ 225# / 10 AGU
5 DL @ 275# / 10 AGU
5 DL @ 275# / 10 AGU
3 DL @ 315# / 10 AGU
3 DL @ 315# / 10 AGU

10-9-8-7-6-5-4-3-2-1 of:
Overhead Squat @ 115#
Box Jumps (24"+)

10-9-8-7-6-5-4-3-2-1 of:
Lunge @ 95#
Medicine Ball Slam @ 20#

Note: AGU = Atomic Getups.  I've heard these called a few different things... But start standing up.  Squat until thighs are parallel, then sit down and roll back until your knees touch your chest.  Rebound as quickly as you can until you are standing.  The only point where your hands touch the ground is when you reverse direction... push off from behind your head.

02NOV2010

Focus: Shoulders

25 HSPU
25 Barbell Snatch @ 95#
25 Hang Clean @ 135#
25 Push Press @ 135#
25 Ring Dips

5 Rounds (Continuous) of:
70# Farmer's Carry
53# KB Waiter's Walk
95# Barbell Briefcase Carry
5 Single-Hand Handstands (each)

Notes:
Farmer's Carry - 70# DB or KB in each hand, walk down and back (approx 50 m)
Waiter's Walk - 53# KB is held overhead in one hand.  Walk down and back with one hand then switch and repeat
Barbell Briefcase Carry - 95# Barbell is carried in one hand at the side (like you would carry a briefcase).  Switch after 25 m.
Single-Hand Handstands (SHHS) - do a handstand with toes against the wall (you should still be completely vertical).  Pick one hand up off the ground and sweep it back to touch your thigh, then put it down and do the other hand.  The slower, the better.

BOSA

This is for my buddy Drew... he came up with the name (it's an acronym).

5 Rounds of:
10 Sumo DL @ 225#
10 Overhead Squat @ 95#
10 DL @ 225#
10 TGU @ 55# (use a bar)
10 Burpees
10 One Arm KB Swing @ 55#
1 mi Run

Enjoy.

01NOV2010

Focus: Chest/Back

50 Burpee Pullups
50 Pushup + Dumbell Row @ 50#
40 Bench Press @ 175#
40 Ring Rows
30 Alternating Incline Dumbell Press @ 60# (ea)
30 Pullups
20 Unilateral Flat Dumbell Press @ 65# (ea)
20 Romanian Deadlift @ 155# (ea)
10 One-Handed Pushups (ea)
10 Bent Rows @ 135#

5 Rounds of:
10 Plyo Pushups
500 m C2 Row

22SEP2010

5 Exercises, done for 5 minutes each:

Tire Flip (15x each minute)
Sledgehammer on a Tire (30x each minute)
Fastrope Drag
Kettlebell Halo @ 30# (30 seconds on, 15 seconds off)
Medicine Ball Throw (13 lbs)

Notes:
Fastrope Drag - attach a 45 lb plate to the rope.  Drag the rope all the way out, then pull the rope to your position until the weight reaches you.  Rinse and repeat.

21SEP2010

Sorry for the delay... had to deal with some family issues.

Focus: Chest

Burpee Pullups
  10
  8
  6
  4
  2
Bench Press
  7 @ 195#
  7 @ 185#
  8 @ 175#
  9 @ 165#
  10 @ 155#
Alternating Incline Dumbell Press
  2 @ 70#
  3 @ 70#
  5 @ 65#
  5 @ 65#
  5 @ 60#
  6 @ 60#
Unilateral Flat Dumbell Press
  3 @ 75#
  4 @ 75#
  5 @ 70#
  6 @ 70#
  7 @ 65#
  7 @ 65#
Ring Pushups x 40
Turkish Getup @ 45# (Barbell) x 24
Hand Stand Shoulder Touches x 20 (each)
Romanian Deadlift @ 135# x 40 (each)