23DEC2010

Warmup (2x, 45#, 95#):
  Shoulder Stretch
  5 SLDL
  5 Overhead Squat
  5 1H HS (ea)
  Pigeon Stretch

5x:
  5 Overhead Squat @ 135#
  5 Front Squat @ 135#
  5 Back Squat @ 135#
  20 Lunge Jumps (10 ea)

5x:
  6 RDL @ 185# (3 ea)
  10 Plyo Back Extensions

Push Press + Hold (10 sec)
  5 @ 135#
  5 @ 135#
  5 @ 135#
  3 @ 155#
  3 @ 165#

25 Hanging Wipers
25 Ankles-to-the-Bar

Notes:
1H HS = one handed hand stand
Plyo Back Extension - using a GHD or similar apparatus, execute back extensions quickly enough to make use of the plyometric effect.  this is done immediately after a (relatively) heavy RDL set to focus on hamstrings and lower back.
Push Press + Hold - execute a push press, then hold the weight overhead 10 seconds (have a buddy count) before lowering and executing another rep

22DEC2010

Light Day.

Warmup (x2):
Shoulder Stretches
5 SLDL @ 95#
5 Overhead Squat @ 95#
5 HSPU

5 Rounds:
  Max Reps Pullups @ 45#
  Max Reps Kipping Pullups
  15 Dips

5 Rounds:
  Max Reps Narrow Bench Press @ 155#
  Max Reps Alternating DB Curl @ 50#
  Narrow Pushup (x2 Bench Press Reps)

Alternating DB Curl / Match Reps 1HPU (ea)
  6 @ 50# / 6
  7 @ 45# / 7
  5 @ 50# / 5
  7 @ 45# / 7

20DEC2010 (PM)

Focus: Chest/Upper Back

Warmup (3 rounds):
  5 HSPU
  10 Burpees
  5 Strict Pullups

4 Rounds:
  Max Reps Unilateral DB Press @ 75# (8-8-8-8)
  10 LDBR @ 70# (5 ea)
  5 Burpee Pullups

4 Rounds:
  Max Reps Alternating Incline DB Press @ 70#, 70#, 65#, 60# (8-6-7-7)
  10 Kipping Pullups
  6 Bent Row @ 155#
  Max Reps Dips (14-12-12-12)

3 Rounds (no rest):
  1 min KB Rack @ 53# ea
  500m Row (1:50, 1:49, 1:47)

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.