27DEC2010

Warmup (45#, 95#):
  Shoulder Stretch
  5 SLDL
  5 Overhead Squat
  5 Good Morning
  5 HSPU
  Pigeon

5-4-3-2-1:
  Overhead Lunges (ea) @ 135#
  Jumping Lunges x2 (ea)
  Overhead Squat @ 135#
  Pistol (ea)

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

TGU:
  2 @ 65# (1 ea)
  2 @ 75# (1 ea)
  2 @ 85# (1 ea)
  10 @ 65# (5 ea)

5x:
  5 Thruster @ 95#
  5 Push Press @ 145#
  10 Breath Hand Stand Hold
  5 Burpees

20 Hanging Wipers

Notes:
  TGU - was working my way up to a new 1RM.  Got 85# on each side but shoulders were a little tired to push much further.

24DEC2010

Warmup:
Shoulder Stretches
20 Medicine Ball Pushups
20 Strict Pullups

20 Reps Bench Press @ 205# (6-6-5-4)
  Rest w/ 10 Inverted Rows (40)

30 Reps LDBR @ 70# (12-10-8)
  Rest w/ 10 Kipping Pullups (30)

40 Reps Bent Row @ 135# (12-12-12-12)
  Rest w/ 15 Narrow Pushups (60)

50 Reps Unilateral DB Press @ 80# (20-12-14-12)
  Rest w/ 6 Alligator Pushups

3x:
  Max Reps Bench Press @ 115# + Elastic Bands
  Max Reps Side-to-Side Pullups

Merry Christmas.

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.