22NOV2010

Focus: Chest/Upper Back

Warmup:
25 assisted muscle-ups
25 burpee pullups

5 Rounds:
Max Reps Bench Press @ 185# (8-8-6-7-6)
5 Leaning DB Row + Pushup @ 65# (ea)
15 Pushups
Match Reps Strict Pullups (Match with Bench)

5 Rounds:
Max Reps Alternating Incline DB Press @ 65# (8-6-6-6-6)
8 Overhand Bent Row @ 125#
Max Reps Unilateral DB Press @ 70# (5-5-5-4-3)
8 Underhand Bent Row @ 125#

5 Rounds:
Max Reps Hercules Pullup (8-7-7-6-5)
Match Reps Decline Bench Press @ 155#

Extra Credit:
10-8-6-4-2
Ring Dip
Ring Row

Notes:
Hercules Pullup - done facing away from the bar, pull yourself up until the bar contacts your traps
Numbers in parentheses are reps as I completed them.

18NOV2010

Focus: Core (Legs/Shoulders/Lower Back)

Core Warmup

5 TGU @ 65# (ea)
20 Overhead Squats @ 125#
20 Box Jumps @ 42#
4 TGU @ 65# (ea)
20 Front Squats @ 125#
20 Box Jumps @ 42#
3 TGU @ 65# (ea)
20 Back Squats @ 125#
20 Box Jumps @ 42#

10 Rounds:
95# Lunge Walk (25m)
95# Barbell Carry (25m ea)
70# KB Farmer's Carry (50 m)
5 Romanian DL @ 95# (ea)

Extra Credit:
5 Box Jumps @ 42" + 10#
5 Box Jumps @ 42" + 25#
5 Box Jumps @ 42" + 35#
5 Box Jumps @ 42" + 45#
5 Box Jumps @ 42"

17NOV2010

Focus: Arms

Warmup:
20 Assisted Muscle-Ups

4 Rounds:
5 DB Curl @ 50# (ea)
10 Overhead Skullcrusher @ 80#
10 Neutral-Grip Chinups
15 Narrow Pushups

4 Rounds:
5 Hammer Curl @ 40# (ea)
5 Overhead Extensions @ 35# (ea)
8 Wide-Grip Chinups
16 Dips

Cable-Work (4 Supersets)

5 Rounds:
Ring Rows (10-10-8-8-8)
Ring Dips (10-8-6-4-2)

Notes:
If some of the numbers seem unusual, that's because I plan the workouts, then do them and adjust the weight or reps based on what I can complete.  If you can do more weight or more reps, go for it... just remember that if a set calls for a lower number of reps, the resistance should be higher, and vice versa.
Assisted Muscle-Ups: I'm not at the point where I can do 20 muscle-ups.  I did as many on a normal bar as possible, then utilized an assisted chin machine to do the rest.  I feel like this trains the motion (and the transition between the pullup and dip).  If you can crank out 20, go for it.
Neutral-Grip Chinups = Bars should be narrow and parallel, so the palms of each hand face each other.
Cable Work = your choice.  I did unilateral bicep curls and unilateral reverse tricep pushdowns, but the goal was to compare weight to the last time I used cables.  I saw a 10# increase in both exercises for the same number or reps... that means my arms are getting significantly stronger without actually practicing the cable exercises.  Feels good.
Ring Rows/Dips = do 5 supersets however you want, I annotated how I did them.

Enjoy.

16NOV2010

Focus: Legs/Shoulders

Warmup:
6 Straight Leg Deadlift
6 Overhead Squat
6 Good Mornings
6 Over-and-Back Shoulder Stretches
6 One-Handed Hand Stands (ea)
(45#, 75#, 105#)

25 HSPU
25 Hang Clean + Push Press @ 155#
25 SDHP @ 155#
25 Snatch @ 95#
5 TGU @ 65# (ea)

5 Rounds of Squat Complex @ 115#:
5 Overhead Squats
5 Front Squats
5 Back Squats
5 Push Press
10 Box Jump @ 42"

Extra Credit:
25 Romanian DL @ 155#

Notes:
Over and Back Shoulder Stretch - done with a piece of PVC pipe... take the pipe over your head until it touches your hips, then back to the front.
HSPU = Hand Stand Pushups
Hang Clean + Push Press = Do each push press immediately following each hang clean (i.e. don't split them up into two separate exercises, it's much harder to do them together than supersetted)
SDHP = Sumo Deadlift High Pull
TGU = Turkish Getup.  I did the first couple reps at 75# (point is to be pushing max weight) but dropped the bar like a retard and messed up my wrist.  Don't push the weight too high on this exercise if you're not ready.

15NOV2010

Focus: Chest/Upper Back

5 Rounds of:
5 Bench Press @ 195#
5 Leaning DB Rows @ 65# (ea)
10 Burpee Pullups
5 Assisted Muscleups

5 Rounds of:
5 Alternating Incline DB Press @ 60# (ea)
10 Bent Row @ 110#
5 Decline Barbell Bench @ 165#
5 Strict Pullups

5 Rounds (10-8-6-4-2) of:
Ring Rows
Ring Dips
Kipping Pullups
Plyo Pushups

10NOV2010

Focus: Arms

Ring Chinups / Ring Dips
10 / 10
10 / 10
10 / 10
10 / 10
8 / 8

DB Curl / KB Overhead Extension
7 @ 50# / 7 @ 35#
7 @ 50# / 7 @ 35#
6 @ 50# / 6 @ 35#
6 @ 50# / 6 @ 35#

Hammer Curl / Narrow Pushup
8 @ 40# / 15
8 @ 40# / 15
8 @ 40# / 15
8 @ 40# / 15

Barbell Curl / Overhead Skullcrusher
8 @ 85#
8 @ 85#
8 @ 85#
8 @ 85#

Rope Climb / Plyo Pushup
10
10
10
10

Notes:
Do a Ring Chin / Ring Dip superset at the start, then after each group of exercises.
With the Rope Climb, use your arms as much as possible... so climb with either a clinch or completely without using your feet, and then control your descent.

09NOV2010

Focus: Legs/Shoulders

Warmup
25 HSPU
2-4-6-8 TGU
30 Hang Clean @ 135#
30 Push Press @ 135#
30 SDHP @ 135#
30 DB Snatch @ 50# (ea)
30 One-Arm KB Swing @ 53# (ea)

5 Rounds @ 95#:
5 Overhead Squat
5 Push Press
5 Front Squat
5 Back Squat
5 36" Box Jump

Notes:
HSPU = Hand Stand Pushup
TGU = Turkish Getup - descending weight with each set.  I started at 65#.  Use a barbell if possible.
SDHP = Sumo Deadlift High Pull