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

08NOV2010

Focus: Chest/Back

20-15-10-5 Burpee Pullups

5-5-5-5-5 Muscle-ups

3x
8 Leaning DB Rows @ 45#
4 Leaning DB Rows @ 65#

3x
8 Alternating DB Bench @ 55#
4 Alternating DB Bench @ 70#

10-8-6-4-2
Decline Bench @ 135# (increase weight each set)
Strict Pullups (superset with Decline Bench)
Incline DB Bench @ 45# (increase weight each set)
Ring Dips
Ring Inverted Row (superset with Dips)

03NOV2010

Ran this morning... 6.5 mi at 6:52 pace.  Point is, just because I don't post cardio workouts here doesn't mean you shouldn't do them.

Focus: Legs/Core

Warmup
15 Muscle-Ups

5 DL @ 185# / 10 AGU
5 DL @ 185# / 10 AGU
5 DL @ 225# / 10 AGU
5 DL @ 225# / 10 AGU
5 DL @ 275# / 10 AGU
5 DL @ 275# / 10 AGU
3 DL @ 315# / 10 AGU
3 DL @ 315# / 10 AGU

10-9-8-7-6-5-4-3-2-1 of:
Overhead Squat @ 115#
Box Jumps (24"+)

10-9-8-7-6-5-4-3-2-1 of:
Lunge @ 95#
Medicine Ball Slam @ 20#

Note: AGU = Atomic Getups.  I've heard these called a few different things... But start standing up.  Squat until thighs are parallel, then sit down and roll back until your knees touch your chest.  Rebound as quickly as you can until you are standing.  The only point where your hands touch the ground is when you reverse direction... push off from behind your head.