Wednesday 28 October 2009

Workout:
3x20 Squat
3x10 Jump Squat
3x10 Split Jump
Power Clean Progression:
5 reps @ 95#
5 reps @ 115#
5 reps @ 135#
1 rep @ 145#
1 rep @ 155#
1 rep @ 165#
1 rep @ 175#
5x1 @ 185#
Then:
4x30m Farmer Carry (HEAVY)
Then:
Jerk Progression:
Same Load/Reps as Clean Progression

Sunday 25 October 2009

10 minute Row @ Easy Pace
Then:
3x20m OH Lunge @ BB
2x20m OH Lunge @ 75#
1x20m OH Lunge @ 95#
Then:
6x TGU @ 35# KB +
90sec FLR
Five Rounds
Then:
4x (20sec Work/10sec Rest) Squat
Rest Two minutes
4x (20sec Work/10sec Rest) Squat
Rest Two minutes
4x (20sec Work/10sec Rest) Squat
Then:
150sec Fast Rope Dead Hang

Wednesday 21 October 2009

Workout:
10 minute Row @ Easy Pace
Then:
Bench Press @ 135# on BOSU to Complete Failure +
Pull-up to complete failure
Five sets, Rest 2 min between each
Then:
4x15 Accelerating Back Squat @ BB & 95# of Chain
Rest 2min between sets
Then:
300sec Blaster Bar Hold

Monday 19 October 2009

Workout:
Warm up with Med Balls
Then:
Cauldron Work-up
Then:
6x Explosive Shoot & Press @ BB with 45# +
6x Pull-up
6 sets, rest as needed between each set
Then:
6x Weighted Lunge (3 each side) @ 70-75% Bodyweight +
10x Split Jump (5 each side)
Two rounds
Do three sets of two rounds
Rest one minute between each set
Then:
10x Whip Smash +
10m Rope Pull @ 50#
Three times non-stop

Friday 16 October 2009

Workout:
“Big Five 55” (Variant):
Piston Press on Bosu @ 2 x 53# KB +
Pull-up +
Deadlift @ 185# +
Box Jump @ 30” Box +
Ball Slam @ 40#
10-9-8-7-6-5-4-3-2-1 reps of each

Tuesday 6 October 2009

Workout:
Barbell Complex:
6x Snatch +
6x OHS +
6x Back Squat +
6x Good Morning +
6x Bent-Over Row +
6x Deadlift
Two Sets @ 75#
Two Sets @ 95#
Then:
20x OHS @ 45-65# +
60m Bear Crawl +
20x Pull-up +
30x Front Squat @ 75-95# +
60m Bear Crawl +
15x Pull-up +
40x Back Squat @ 95-115# +
60m Bear Crawl +
10x Pull-up +
50x Air Squat +
60m Bear Crawl +
5x Pull-up
Then:
“Cool Down”:
10x Whip Smash +
10m Rope Pull +
10m Sprint
Two Rounds
Compete three total sets, Rest some between each

Friday 2 October 2009

Workout:
KB Swing Ladder:
15 reps @ 35# KB +
12 reps @ 44# KB +
10 reps @ 53# KB +
8 reps @ 70# KB +
5 reps @ 106# KB
Then:
Work Up to 1RM Single Leg Deadlift
Then:
5x2 (2 each side) SLDL @ 80-85% 1RM
Then:
Coal Cart (Variation):
Pull 10m +
10x Pull-up
Five total sets, Rest some between each set
Then:
3x TGU (3 each side) +
60sec FLR
Five Sets
Then:
Cool Down