20DEC2010 (AM)

Morning workout (normally I don't post these, but this one I adapted from a Gym Jones workout and liked.  a lot.)

Warmup:
2 mi run (80-85%)

400m with a 35-45# sloshpipe:
10 lunges (5 each side)
5 overhead presses

Cooldown:
2 mi run (70-80%)

sloshpipe = a PVC pipe filled most of the way with water.  it's a lot of fun because the water constantly moves around, forcing you to stabilize.
walking lunges - i alternated holding the pipe behind my head (think back squat) and in front (think front squat or clean).  only move when executing lunges.

17DEC2010

I skipped out a full-blown weight workout today, but I did one circuit with a buddy that gives me lots of ideas.

5 rounds:
1 min overhead sloshpipe hold
1 min KB rack (53# ea)

sloshpipe - a 6-8 ft section of pvc pipe filled partway with water.  when you hold it overhead the water moves back and forth, forcing you to shift effort to balance it... and the more tired you get, the harder it is to hold steady.  awesome.
KB rack - clean a KB in each hand and "rack" them on your chest... elbows together in front, KBs resting on the outside of the forearm.  that's it.  it's just that awesome.
we took 20 seconds in between each minute of work to switch.

16DEC2010

Focus: Power

Warmup (45# - 75# - 105#):
  5 SLDL
  5 Overhead Squat
  5 Good Morning
  5 HSPU

Hang Clean + Push Press
  5 @ 155#
  7 @ 135#
  9 @ 115#
  11 @ 95#

 Front Squat / Box Jump
  5 @ 155# / 5 @ 42"
  7 @ 135# / 5 @ 42"
  9 @ 115# / 5 @ 42"
  11 @ 95# / 5 @ 42"

Power Snatch + Overhead Squat
  5 @ 95#
  5 @ 95#
  5 @ 95#
  5 @ 95#

Power Clean + Push Press
  5 @ 155#
  7 @ 135#
  9 @ 115#
  11 @ 95#

Notes:
  Each group should be completed as quickly as possible (use the weight changes to rest).  I'd post times, but I forgot my watch.  Box Jumps start from a full squat, stand up completely on the box before jumping down.  42" is pretty high (I think before when I was posting 42" I was using a 36" box... oops) so if you can't make it up then pick something smaller.  I have enough scars on my shins to go around.

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)