04FEB2011

Warmup:
25 Burpee Pullups
25 Assisted Muscleups

7x:
  10 Alternating Incline DB Press @ 70# (5 ea)
  10 LDBR @ 70# (5 ea)
  5 Pullups
  5 Clapping Pushups

4x (70#, 80#, 90#, 90#):
  Max Reps Unilateral DB Press (9, 6, 4, 3)
  10 Inverted Rows

50 Dips

Extra Credit:
Bicep Burnout

Note:
  I know the pullups are friggin pathetic right now.  I don't know what my issue is but I haven't been able to do them well since I got back.  Feel free to do more.

03FEB2011

3x (45#, 75#, 105#):
  Shoulder Stretch
  5 SLDL
  5 Overhead Squat
  5 Good Morning
  5 HSPU
  5 GHD Situps

5x:
  5 Overhead Squat @ 135#
  10 One Arm KB Swing @ 53# (5 ea)
  10 Box Jump @ 36"
  5 GHD Situps

3 Push Press + 10 sec hold @ 165#
3 Push Press + 10 sec hold @ 185#

02FEB2011

3x: (45#, 75#, 105#)
  Shoulder Stretch
  5 SLDL
  5 Overhead Squat
  5 Good Morning
  5 HSPU
  5 GHD Situps

20 TGU @ 55# (10 ea)
15 GHD Situps
30 RDL @ 155# (15 ea)
15 GHD Situps
40 Sumo DL @ 225#
15 GHD Situps
30 DL @ 275#
15 GHD Situps
20 TGU @ 55# (10 ea)

Extra Credit:
5 Push Press + 5 sec hold @ 135#
3 Push Press + 5 sec hold @ 155#
1 Push Press + 10 sec hold @ 175#

01FEB2011

10 Muscle-Ups
25 Assisted Muscle-Ups
40 Inverted Rows
55 Dips

5x:
  3 Pullups @ 45#
  10 Kipping Pullups

6x:
  Max Reps Bench Press @ 185# (8-7-6-6-5-4)
  5 Clapping Pushups

7x:
  5 Dips @ 45#
  10 LDBR @ 65# (5 ea)

2x:
  10 Alternating Incline DB Press @ 65# (5 ea)
  10 Alternating Flat DB Press @ 65# (5 ea)
  10 Unilateral Flat DB Press @ 65# (5 ea)

30JAN2011

Kerry Park Circuits... I'm back...

3 Rounds of:
10 Pistols (5 ea leg)
Stairs (every step)
10 Burpees
Stairs (every other step)
10 Box Jumps
Stairs (every step)
10 One-Arm Pushups (5 ea arm)
Stairs (every other step)
800m run

30DEC2010

Warmup

7x:
  Max Reps Bench Press @ 115# + 4 Chains (2 per side)
  1 min Overhead Sloshpipe Hold (35-45#)
  (total of 65 Reps BP completed)

3x:
  5 Push Press @ 155#
  7 Push Press @ 135#
  9 Push Press @ 115#

5x:
  16 Reps Unilateral Bench Press @ 45# Bar + 2 Chains (1 per side) (8 ea)
  5 Reps Plyo Pushup

Notes:
  First Superset is done continuously... rest no more than 5-10 sec in between BP and Sloshpipe Hold... just enough to get off the bench and get the pipe overhead.  It's more fun this way.  I counted the total number of BP reps I completed.  65 in 7 sets isn't that much for the amount of weight I was using, but hey... I'm not that strong.
  Second Circuit is a Push Press Burnout.  Do the reps at 155#, then take a 10 off of each side, then do the reps at 135#, etc...
  Plyo Pushup was done on 2 45# bumper plates stacked (so about 8-10 inches off the ground).  Start on top, bounce down, do a pushup to get your hands back onto the plates, do another pushup... that's one.

29DEC2010

Warmup:
  Shoulder Stretches
  5 SLDL
  5 Overhead Squat
  5 GHD Situps
  5 HSPU
  Pigeon

500m Row (1:37)

7x:
  7 Overhead Squat @ 95#
  7 GHD Situps
  7 Thruster @ 95#
  7 Strict Pullups

500m Row (1:44)

5x:
  12 DL @ 155#
  9 Hang Clean @ 155#
  6 Push Jerk @ 155#

500m Row (1:49)

Extra Credit:
5x:
  30 sec KB Rack @ 2x53#
  30 sec GHD Hamstring Hold