15DEC2010

Focus: Arms/Back

Warmup:
25 Pullups
25 Dips

5 Rounds:
  Max Reps Pullups @ 45# (5-4-4-3-3)
  Match Reps x2 Kipping Pullups
  Match Reps x3 Bent Row @ 115#

5 Rounds:
  Max Reps Narrow Bench Press @ 155# (8-8-8-8-8)
  Match Reps Burpee Pullups

4 Rounds (@50#, 45#, 40#, 40#):
  Max Reps Alternating Bicep Curl (8-9-10-9)
  Match Reps Narrow Pushup
  Match Reps Chinup
  Max Reps Alternating Overhead Press (4-5-6-6)
  Match Reps x2 Bent Row
  Match Reps x2 Dips

This workout is a little back-heavy because I didn't hit them as hard as I normally do on Monday.

14DEC2010

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)

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.

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)

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.

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

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.