07DEC2010

Focus: Legs/Core

Warmup:
3 Rounds (45-75-105):
5 SLDL
5 Ohead Squat
5 Good Mornings
5 HSPU
10 GHD Situps

25 AGU

3 Rounds:
10-10-10 Push Press @ 135#-115#-95#

25 AGU

3 Rounds (continuous):
5 Hang Clean + Thruster @ 95#
5 Box Jump @ 42"
5 Lunge Jump (ea)

25 AGU

25 Ankles-to-the-Bar
25 Windshield Wipers (ea)
25 Split Squats (ea)

25 AGU

Notes:
AGU = Atomic Getup (see past workouts for description)
Push Press Set = do 10 @ 135#, then take 10# off each side, 10 more @ 115#, 10# off each side, 10 @ 95#... rest in between each set of 30
Ankles-to-the-Bar = Hang from a bar, curl legs up until knees are tucked into chest and ankles touch the bar (should be looking behind you)
Windshield Wipers = Hang from a bar, bring legs up (keep straight) until they are parallel to your chest, then tick back and forth (to parallel to ground)
Split Squats = One leg extended behind body, resting on either a bench or ring.  Should simulate a single-leg squat with a little support.

06DEC2010

Focus: Chest/Upper Back

Warmup:
25 Assisted Muscle-Ups
25 Inverted Rows

6 Rounds:
5 BP @ 195#
5 Burpee Pullups

6 Rounds:
5 LDBR @ 65# (ea)
5 Alternating Incline DB Press @ 65# (ea)

6 Rounds:
5 1-Hand Pushups (ea)
5 Unilateral DB Press @ 70# (ea)
5 Strict Pullups

02DEC2010

Focus: Core

Warmup:
3 Rounds (45-75-105) of:
5 SLDL
5 Ohead Squat
5 Good Morning
5 HSPU
10 GHD Situp

5 Rounds:
5 DL @ 265#
3 CTGU @ 55#/35#

5 Rounds:
5 Ohead Lunge @ 95# (ea)
10 Box Jump @ 42"

Thruster Breathing Ladders @ 65# Barbell
1-10
1-9
1-8
1-7
1-6
1-5
1-4
1-3
1-2
1
(220 total reps, took me 25 min)

Notes:
GHD Situp = Situp using a GHD bench.  If you don't have access to one do an unsupported situp.
CTGU = Combined Turkish Getup.  Heavier weight goes in normal hand (one held overhead).  Bottom hand carries lighter weight.
Breathing Ladder = 1 rep, 1 deep breath, 2 reps, 2 deep breaths, etc. until top number is reached.  Once a ladder is finished, start the next... this is done continuously.  Control breathing as much as possible during recovery.  The longer this takes you, the better.

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.