Tuesday 29 September 2009

orkout:
10 minute Row @ Easy Pace
Then:
“Louder Than 10”:
5x Ball Slam @ 20# Ball +
10x Push-up +
15x KB Swing @ 35#
Eleven Rounds
Then:
One minute All out Sprint on AirDyne
Three Sets, Rest 3 minutes between each


Workout:
10 minute Row @ Easy Pace
Then:
3x20m Lunge
3x20m OH Lunge @ 45# BB
3x20 Shoulder Dislocates
Then:
3x10 Goblet Squat @ 53#
Then:
5x4 SLDL @ 185#
Then:
Work up to Heavy OHS
Then:
5x3 OHS @ 80% 1RM
Rest 3 min between sets
Then:
4x (20sec Work/10sec Rest) Row @ >100m pace per interval
Three sets, Rest 3 minutes between each set

Monday 21 September 2009

IVT

Workout:
1
10x Push Press @ 60% 1RM +
2:00 minute AirDyne (15sec Hard/15sec Less Hard) +
2:00 minute Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)

2
10x Front Squat @ 60% 1RM +
2:00 minute Quick Step @ 12” Box
2:00 minute Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)

3
8x Pull-up +
8x Push-up +
8x KB Swing +
8x Ring Dip +
8x Atomic Sit-up +
60m Farmers Carry
Three sets, Rest 1min between each

Tuesday 15 September 2009

6x DL +
6x Hang Squat Clean +
6x Strict Press +
6x Split Jump
One set @ 65#, 75#, 95# & 115#
Then:
“Those Burpees Suck”:
10x Pull-up +
20x KB Swing @ 53# +
30x Box Jump @ 24” +
40x Push-up +
50x Sit-up +
60x Burpee +
10x Pull-up
Then:
Cool Down

Thursday 10 September 2009

The big 5!

BOSU Piston Press (pics here) @ 2x 44# KB (one rep with each arm counts as one rep) +

Goblet Squat @ 70# KB +

Pull-up +

Box Jump @ 24” box +

Deadlift @ 165#

10-9-8-7-6-5-4-3-2-1 reps of each

Monday 7 September 2009

Workout:
2x10 DL @ 25%
2x5 @ 50%
Then:
5x5 Straight-leg DL @ 50%
Then:
Front Squat @ 45-50% +
Ring Dip
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps of each
First round looks like: 10x FS + 1x RD
Second round looks like: 9x FS + 2x RD
Etc
Then:
AirDyne 4x 15-sec Sprint + 45-sec easy ride
Rest 4 min
Then:
Row 4x 15-sec Sprint + 45-sec easy Then:
Cool down

Saturday 5 September 2009

Workout:
3x10 Squat
3x10 Jump Squat
2x5 Tuck Jump
Then:
Dumbbell Complex:
6x Hi-Pull +
6x Bent Over Row +
6x Hang Clean +
6x FSPP +
6x OHS & SOTS +
6x Push-up & One-arm Row
One Set @ 20#
One Set @ 25#
One Set @ 30#
Then:
Power Clean:
Start @ 95#
Work up in 10# increments to 80% 1RM
Then:
OHS:
Start @ 75# Work up to 50-60% 1RM
5x3 OHS @ 50-60% 1RM
Then:
Deadlift:
Start @ 135#
Work up to 60-70% 1RM
3x5 DL @ 60-70% 1RM