30NOV2010

Focus: Legs/Back/Shoulders

Warmup:
3 rounds (45, 75, 105)
6 Over and Back Shoulder Stretch
6 Straight Leg Deadlift
6 Overhead Squat
6 Good Morning
6 HSPU

5 TGU @ 65# (ea)
20 RDL @ 155# (ea)
30 SDHP @ 135#
10 TGU @ 55# (ea)
20 SLDL @ 185#
30 One-Arm KB Swing @ 53# (ea)
15 TGU @ 45# (ea)
20 DL @ 225#
30 DB Snatch @ 50# (ea)

3 Rounds:
5 Overhead Squat @ 95#
5 Box Jump @ 42"
5 Front Squat @ 95#
5 Lunge Jumps (ea)
5 Back Squat @ 95#

Notes:
HSPU = Hand Stand Pushup
TGU = Turkish Getup
RDL = Romanian Deadlift
SDHP = Sumo Deadlift High Pull
SLDL = Straight Leg Deadlift
DL = Deadlift

29NOV2010

Focus: Chest/Upper Back

Warmup:
35 Burpee Pullups
35 Inverted Rows

5 Rounds of Each Superset:
-
  Max Reps Bench Press @ 205# (5-5-4-4-4)
  Burpee (10-9-8-7-6)
-
  Max Reps Pullup @ 45# (4-3-3-3-3)
  Kipping Pullup @ BW (10-9-8-7-6)
-
  One Handed Pushup (ea) (5-5-5-5-5)
  Unilateral DB Press @ 60# (ea) (10-9-8-7-6)
-
  Max Reps Bent Row @ 155# (7-7-7-7-8)
  Leaning DB Row + Pushup @ 45# (ea) (5-5-5-5-5)
-
  Max Reps Bench Press @ 95# + Elastic Band (5-5-5-5-5)
  Max Reps Strict Pullup @ BW (8-8-7-6-5)
-

Notes:
Reps included for "max reps" sets are how many I was able to complete.  Complete all 5 rounds of each superset before moving on to the next.  Ensure you don't rest in between the two exercises, but take a sufficient amount of rest in between supersets.  If your performance drops off more than one rep with each set, you're not resting enough.

23NOV2010

Focus: Core

Core Warmup

5 Rounds:
3 Clean @ 155#
10 Box Jump @ 42"
5 Romanian DL @ 155# (ea)

5 Rounds:
95# Lunge Walk (25m)
95# Barbell Carry (25m ea)
53# KB Waiter Walk (50m ea)

5 Rounds:
5 Front Squat @ 95#
10 Lunge Jump (ea)
5 Back Squat @ 95#

Notes:
You'll notice that the weights aren't that difficult for this workout.  Only rest in between circuits... complete all 5 rounds of each circuit with as little rest as possible.  Power through the exercises... especially the squats in the last circuit.  Focus is on speed.

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.