Monday 28 June 2010

Workout:
3x5 Wall Squat
3x10 Squat
3x10 Jump Squat
3x5 Knee Jump
2x5 Tuck Jump
Then:
Work Up to Heavy Clean
Then:
8x3 Power Clean @ 70% 1RM (SPEED emphasis)
Rest 2 min between each set
Then:
3x12 Bench Press @ 225#
Rest 2 min between each set
Then:
300sec FLR

Monday 21 June 2010

Workout:
Warm Up with Med Balls
Then:
3x10 KB Good Morning (KB behind neck)
3x10 KB Straight-leg Deadlift
Then:
4x8 "Bottoms Up" KB Clean & One-arm One-leg Press
2 reps in each possible position, (KB Clean done on two feet)
Then:
10x One Leg DL @ BB & Elastic KB (10 total singles on each side however you can get there)
Then:
6x2 DL @ Morbidly Obese Bar (ft and 75# empty)
Then:
2x3min Row or AirDyne (15sec Hard/15sec "Less Hard")

Thursday 10 June 2010

Workout:
Barbell Complex
Deadlift +
Bent-over Row (back parallel to floor) +
Hang Clean +
Front Squat +
Push Press +
Back Squat
Six reps of each @ 75#, 95#, 105#
Then:
Barbell Complex
Snatch Hi-Pull +
OHS +
Good Morning +
Back Squat +
Power Clean & Front Squat combo (not a squat Clean) +
Pull-up
Six reps of each @ 95#, 105#, 115#
Then:
Dead Stop Front Squat
2x5 @ 115#, then 135#
6x2 @ 80%
Then:
4x 30/30 KB Swing @ 70# + Dead Hang
30-sec Swing + 30-sec Hang repeated for four minutes
Then:
Cool down

Monday 7 June 2010

Medicine Balls
One-leg BOSU Medicine Ball drills
Instructor Payback
Then:
One-arm, One-leg Press
3x reps each all variants
3 sets @ 25#, 35#, 40-45#
Then:
3x10 (5 each) One-arm Bench Press
Work up to 60-70# KB
Then:
3x10 Goblet Squat
1 set @ 53#, 2 sets @ 70#
Then:
5x3 Funky Zercher (work up to near-1RM weight by last set)
Then:
Breathing Complex #1:
5x Man-Maker +
30-sec AirDyne/ Ski/ Row
Every 90 sec for 9 min (i.e. 6 sets)
Decrease weight of DBs every set (start @ 2x30, use 2x20# twice)
Then:
Breathing Complex #2 or Cool Down - TBD
Workout:
Carry KBs in variety of positions 5 min non-stop
Then:
Walking OHS (3 steps, squat, repeat, BB overhead throughout)
2x15m @ BB
2x15m @ 75#
2x15m @ 95#
Then:
4x TGU (2 each side, heavy) +
30 seconds Mountain Climber +
30 seconds Rest
Six sets
Then:
5x3 Zercher Squat @ 88# and KBs on elastic as needed
Pause 1-2 seconds at top to let KBs wiggle (like a Slosh Pipe)
Rest 2-3 minutes between sets
Then:
10x 10m Sled Drag (forward, very heavy)
Rest 1-2 minutes between pulls
Then:
Cool down

Tuesday 1 June 2010

Workout:
Throw Med Balls to Warm Up
Then:
2x20 Squat
2x10 Jump Squat
3x10 Goblet Squat @ 44#, 53#, 70#
3x10 KB Spike Swing @ 53#
Then:
20x OHS @ 75# +
20x Deck Squat @ 25# KB +
30x Front Squat @ 95# +
30x KTE +
40x Back Squat @ 95# & 40# Chain +
40x Sit-up (feet anchored) +
50x Goblet Squat @ 35# +
50x Atomic Sit-up
Then:
10x Fat Bar DL @ 123# +
30 seconds Dead Hang +
1x Wrist Roller @ 80# Chain (Each Direction)
Five Sets, rest as needed between each