Austin, TX

"Filthy Fifty"

50 Hindu Pushups (Unbroken, 1 set, PR!)
50 Wall Glides (20-30)
50 Alternating 1-leg Deck Squats (assisted TRX--unbroken)
50 Regular Pushups (30-10-10)
50 45-degree straight body TRX Rows (25-25)
50 Bodyweight Prisoner Squats (25-25)

time: 25min.

2nd workout of the day here in Shreveport, LA...nothing better to do really.

4 rounds:

1min. of rope
1min. of hip escapes with opposite arm reach
1min. of sprinter sit-ups
15 meter Handstand walk (facing wall)
1min. rest

3x10 reps L-sit leg raises

Yoga 10min.

3 rounds:
-Full Situps, 10x
-1 Leg Hip Bridges, 10x each

3 rounds:
-Clap Pushups, 6x
-Jump Lunges, 6x each
-Jump Squats, 6x

Single leg bounds + Broad Jump (5+5+5) x 3 rounds

Sprints 6x60m (1min. rests)

Yoga cool down 15min.

Shreveport, LA

15 to 1:

-Bar Dips
-Body Rows (parallel)
-OH Squat (BW-Bar)
-Lying Leg Raises

Completed 30min.

1-leg Deck squats 2x10ea. leg
Russian Leans 2x10

Core Circuit 3x
-Hanging leg raises (straight legs/just above parallel), 15 reps
-Ball Side Bends, 15 reps each side
-Full Bridge (ISO hold), 1min.

250 hindu squats (13min. to complete)

10min. of yoga

Chapel Hill, NC

1-arm Pushup (feet wide/elevated on bench) 2x5each
Offset Towel Pullups 2x5each

HSPU 20reps/8reps
Chins 13 reps/8 reps

75 Hindu Pushups (20/20/10/10/10/5)

3 rounds (1min. each/1min. rest at end)
-High knees
-Swiss Ball KtoE's
-Hip Bridge w/Twist&Reach
-Heavy Bag

Yoga 10min.

Rochester, NY

100 Pushups (45-25-30)
100 Body Rows (45 degrees/straight leg-30-20-25-25)
100 Lying Straight Leg Raises with Hip up (25-25-2-25)
100 TRX Assisted 1-Leg Squats alternating (40-40-20)-50 per leg

Not for time.

Indianapolis, IN

12-10-8-6-4-2 reps of:

L-pullups
Pistols-assisted(trx), each leg
Bar dip to leg raise

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Workout in Little Rock, AR after being a little hungover...

4 rounds (took 20min. to complete):
-15 Lat Pulldowns, wide grip (100#)...60 total reps
-25 Hindu Pushups...100 total reps
-35 Hindu Squats...140 total reps

Deck of Cards

w/bandmates in jacksonville, NC

Diamonds=TRX assisted pistols (alternating each rep, round up odds to even number)
Hearts=Pseudo planche pushups
Spades=V ups
Clubs=Squat cable row (70 pounds)

jokers=400m sprint

time: 49min.

Afternoon workout:

3 rounds of:
-20 Hanging Leg Raises (straight legs to parallel)
-Standing Overhead Extension Fwd Bend 1min.
-10each, Swiss Ball Side Bend (Hands on head)

10 rounds of
-10 Tabletop Ring Rows
-15 Hindu Pushups
-20 Hindu Squats

Took me about 45 minutes...wasn't winded, but was taking it easy.


Evening Workout:

4 rounds of...
-10 Burpulls
-15 Straight Leg Situps with 40Kg (overhead)
-10+10 KB Clean and Push Press, 53 pounds

Finished in a little over 20min.

then did 5min worth of front planks.

Tuesday

HSPU 13+2/10+2
Pullups 12+3/11+1

Pseudo Planche Pushups (feet elevated 12") 2x15 reps
Chins (pinkies touching) 8+4/5+3+2

Iso holds at top position 2x10sec pronated/2x10sec supinated position

HLR to waist level 2x20 reps
Arch ups on ball 2x20 reps

60-90sec rest between sets.

Track workout

10x400m (3min rests between)

1:30
1:20
1:20
1:30
1:30
1:35
1:35
1:20
1:30
1:30

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Tension!

One-arm Pushup (Wide feet, elevated 12") 6x3+3
Gibbon Pullups 6x3+3 (trying to distribute weight over to one side w/slow eccentric)

Wheel rollouts from Standing 6x6
Russian Leans 6x6

500 Hindu Squats in 23:19
100 Pushups (40-20-20-20)
100 Tabletop Ring Rows (20-15-10-10-10-10-10-5)

1 mile Run in 11:15

Box Squat up to 46"

A1) Box Squat-Parallel 185x8/225x8/245x8
A2) Elevated 1-leg Hip Bridge 3x12ea. (bw)

B1) DB Neutral Grip Bench Press 65sx8/75sx8x2sets

C1) HSPU 12/7/8
C2) Pullup (wide) x 10/Neutral Chin x 8/Chin-pinkies touch x 10

3x400m sprints (4min. rest between) @ 2:05 each

KB 1-arm OH Press, 10x each (53 pounds)
Neutral Grip Chins, 10x (started kipping after 3rd round with slow negative)

5 rounds, 1min. between each exercise.

50-30-20 rep rounds for time:

Hindu Pushups
Hindu Squats

*PR in hindu pushups (48 reps on first set...the rest were unbroken)

time: 18:45

Deadlift max single at 400. 5x3 @ 275
Assisted ring pistols 2x10
Chins 20reps/6 reps
KB 1arm oh press 2x12ea.
Biceps burnout 35s to 10s x 10 reps
Triceps burnout 100 to 20 x 10 reps

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AM workout (Strength&Power):

Back Squat to a Heavy Single...did 300 pounds (not quite ass to grass, but well below parallel)

Power Clean 5sets x 3 reps @ 185 pounds

Bench Press 5sets x 3 reps @ 185 pounds


PM workout (Conditioning):

Crossfit's "Fight Gone Bad" workout. 3 rounds/1min each station/1min rest at end of each circuit.

Wall Ball (16 pounds)
Row (Calories)
Sumo Deadlift High Pull (75#)
Push Press (75#)
Box Jump (20")

Score: 369

Halloween Conditioning

OCt 31st:

50-30-20 rep rounds (as little rest as possible):

Hindu Pushups (did 40 unbroken first set)
BW Lunges (alt.)
Sprinter Situps (alt)
KB Sumo DL High pull (53 pounds)

time: 20:10

Hypertrophy

Cossack Squats 10alt. + OH Squat Barbell (65 Pounds) 10x for 3 sets

Chins + Ring Dips 3x10ea.

DB Biceps Curls (30s) + Triceps Pressdowns (110) 3x10ea

DB Rev Fly (15s) + DB Lateral Raises (15s) 3x10ea.

Everything 1min rest between

Explode!

Front Squat 135x5/185x3/205x2/225x2/245x1/205x3x3

Hang Clean + Strict OH Press 135x3x10sets

KB TGU 3x3ea (24kg)

BB Suitcase Deadlift 3x3 (135 Pounds)

Sprints 6x40m

Everything 1min. rests b/w

TABATA

20sec work/10sec rest x 8 rounds

Hindu Pushups
1-13
2-11
3-11
4-10
5-7
6-7
7-5
8-5

2min. rest

Jump Lunges
1-18
2-20
3-17
4-20
5-19
6-18
7-16
8-20

2min. rest

Tabletop Rows

1-13
2-11
3-10
4-6
5-6
6-6
7-6
8-6

2min. rest

Planks (Front x 20 sec/Side plank 10sec)

EDT-Bodyweight style

10min. AMRAP of...

TRX Tabletop Rows 10x
Hindu Pushups 10x

completed 7 rounds.

2min. rest

10min. AMRAP of...

Bulgarian Split Squat (BW) 10x each
Sprinter Situps 10x each

completed 6.5 rounds (finished last set of situps after clock was up)

500 Hindu squats.

Did it in sets of 100 reps in 5 minute blocks
(took about 3.5min. to complete, then rested the remaining 5 min interval)

Time to completion: 23:40

Goal is to get under 15min.

L-pullups max test: 13 reps

Then did...

L-Pullups 6 reps
Bar Dips 12 reps

Did 5 rounds (couldn't maintain 6 reps of l-pullups any longer)

50-30-20 reps as fast as possible:

Tabletop Bar Rows
Lunges (HOH), ea side
Plank hip extensions (alt)

then...

3x40m sprint + 20m Crab Walk to finish.

Hindu Pushups 50-40-30-20-10 (150 total)
Hindu Squats 100-80-60-40-20 (300 total)

2x1min. assisted neck bridge

*First two sets of Hindu pushups broken (still around 35 pushups non-stop)

Lift!

Trap bar deadlift...worked up to 390 for 5 sets of 2 reps

Wtd pullups 5x4 reps (+50lbs)

KB 1 arm military press 5x5 @ 32kg

Keg C+P almost locked out 150

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Workout in pacific beach

12 rounds as fast as possible

5 pull UPS
10 Hindu push UPS
20 Hindu squats

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5 rounds:
6 L chins
6 HSPU
6 ea. Pistol to box

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biceps curls 6x15 reps (25#)

hindu pushups 30-30-30-25-20-15

hindu squats 60-60-60-50-40-30

150 total pushups
300 total squats

3x1min neck bridge-assisted

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Royal Court Part Deux

3 rounds:

30 Hindu Pushups
100 Hindu Squats
1min. Assisted Neck Bridge

Getting easier and more smooth. The key is synching up the breathing with the movements.

Recovery

Feeling a little under the weather in Pittsburgh, PA. Did some light stretching/yoga and 20min. or cardio on the bike (HR b/w 140-160)

the furey "royal court"

yesterday...

3 rounds of
25 hindu pushups
100 hindu squats
1min assisted neck bridge

then did 3x25 hindu pushups

*last neck bridge was full bridge with hands

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Workout in Philly

5 rounds:

10 Burpees (w/pushup)
20 Bridge Pushups (switched to regular pushups after 3rd round)
30 BW Prisoner Squats w/band (blue)

finished in just under 20min.

2 rounds:

20 DB Biceps Curls (20 pound DBs)
30 sec front plank
30 sec side plank R
30 sec side plank L
30 sec Superman hold (hands out to side)

workout in cincinnati,oh

5 rounds:
-10 lat pulldowns (160#)...primates
-10 1-arm DB military press, ea.
-10 pistols (assisted), ea.
-60-90sec rest

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2nd workout of day...quick circuit

3 rounds of: (2x25 pound dumbbells)

DB Curls 15x
DB Military Press 15x
DB Squats (close stance-DB @sides) 15x
DB Good Mornings 15x
Pushups 15x
60sec rest

50-40-30-20-10 rep rounds of:

Pushups 150 total
Lunges (Bodyweight-each leg) 300 total
Low Cable Row (60 pounds) 150 total
Sprinter Situps (each side) 300 total (last two sets did lying leg raises...abs dead)

took about 35min.

10 rounds (not for time)

-6 chin ups
-12 bar dips
-18 prisoner squats w/blue band

finished in about 1/2 hour.

yesterday in milbrae...

3 rounds/30sec each (15sec transitions):
-TRX rows
-Step ups
-Bar dips
-Hyperextensions

rest 5min.

3rounds/30sec each (15sec transitions)
-band face pulls
-TRX pikes
-pushups
-squat jumps

monday@fort mason...

stair run up/down 5x
3 rounds of bw circuit
stair run up/down 5x

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2 days ago went surfing in OCeanside...

Yesterday,,,,

45min. of Roadwork in VFFs.
-Ran 1.5miles
-Circuit:3 rounds of 12 Decline Pushups + 12 Box Jumps (appx 36")
3 rounds of 24 Regular Pushups + 12ea. Lateral Lunges
-Ran 1.5 miles back


Today...@Equinox in Hollywood

3 rounds AFAP:
-10 L-pullups (last round broken 5+5)
-10ea. KB Push Press (24kg.)
-20 KB 2-hand swings (32kg.)

time: 10:32

2 rounds:

-15 TRX Rows
-15 TRX Pushups
-15 Wheel Rollouts (on knees)

15min. cooldown Yoga

deck of cards in arizona

hearts=renegade rows 2x40# (each)
diamonds=divebombers
spades=bw lunges (each)
clubs=db swings 40#

took 52min.

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houston workout in 100 degree weather

10 rounds in 15min of:
-5 pullups
-10 pushups
-15 bw squats

went inside to do...

bicep curls drop set (110-90-70-50-30) 10x each
superset with divebombers 10x (50 total reps )

3 round finisher 1min each:

-jjax
-sprinter situps
-hipbridges
-rest 1min.

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Arkansas Workout

Circuit #1 3 rounds (30 pound dumbbells)

-Renegade Row 20x alt
-DB OH Press 15x
-DB Lunges 10x ea leg
-1min. rest

Circuit #2 3 rounds (10 pound dumbbells)

-DB Lateral Raises 15x
-DB Biceps Curls 15x
-DB Front Squats 15x
-Pushups 15x
-1min. rest

Circuit #3 3 rounds:

-10 Ball Jacknives
-10 Up-downs
-30sec rest

Workout in HOTlanta, Georgia

Pushups, 50x
Row 2000m (b/w 2:15-2:30 split)
Pushups, 40x
Row 1500m (b/w 2:00-2:15)
Pushups, 30x
Row 1000m (1:50-2:00)
Pushups, 20x
Row 500m (AFAP: 1:47)
Pushups, 10x

Workout in Columbus, OH (Holiday Inn)

3 rounds:

Lat Pulldowns (120 pounds), 12 reps
Pseudo Planche Pushups, 12 reps
Full Situps, 12 reps
Squat to Push Press (30's), 12 reps

Quick Pre-Dinner Workout

Complete with as little rest as possible:

Dbl KB Bent Rows (2x16kg) 20-15-10-5
Pushups 30-25-20-15
Hindu Squats 40-35-30-25

Therapy

2 rounds:

1min. jump rope
1min. Downward Dog
1min. Hip Bridge (ISO)
1min. Front Plank
1min. Airbench

Deck of Cards

An old favorite...

Hearts=Renegade Rows (each) w/36 pound KBs
Spades=Divebomber Pushups
Clubs=Hanging Leg Raises
Diamonds=Bodyweight Lunges (each)

Jokers=50 Kettlebell 2-hand swings w/36 pounds


Stopped at 30min...got through about half the deck. Managed to get through both jokers though. Definitely still recovering from July 4th weekend canoeing and boozing on the russian river.

Chin+Pushup Ladder

Chin ups 15 down to 1 (120 total)
Pushups 2-4-6-8-10-etc all the way up to 30 (240 total)

comments: had to do negatives with chins after number 10. pull endurance is low.

Push-Pull

HSPU 10/7+3
Chin ups 12+3/8+4+3

Pushups 30/20
Sq. Cable Rows (100 pounds) 30/20

Posterior Chain/Legs

Single Leg Box Squats (low box-below parallel) 2x12ea.

5 rounds:

-10 OH Squats (45 pounds)
-20 KB Swings (53 pounds)
-90sec rest

Pull

KB TGU 2x6+6 (44 pounds)
Chins 15/10+5

KB Bent Row 2x15ea (44 pounds)
Tabeletop 1min. x 2 sets

Push

HSPU 2 x 8 reps
1-arm Pushup negatives (feet wide/incline bench) 2x10ea.
1-arm plank 2 x 30sec each side
100 pushups (1min. rest between sets)
30-15-10-10-10-10-10-5

Pull

One-arm assisted Negative Chins (neutral grip) 8 each side
Pullups (pronated) 10 reps @ BW
Chins (Neutral) 8 reps @ BW
Chins (Supinated) 6 reps/4 reps @ BW
KB 1-arm Bent Row 16kg. x 15ea. x 3 sets

Pushups!

1-arm Pushup (Incline)
2x10ea (used a little assist last few reps....weaker on left)

100 regular pushups
(30-25-15-15-15)

Legs!

Stair Jumps 3 rounds x 6 reps
Pistols (assisted butt-to-ankles) 2x10 reps
Russian Leans 2x5 reps
Hindu squats 2 x 50 reps
KB Swings (1-arm hand to hand) 2 x 50alt. (16kg)

Pull!

KB TGU 24kg. 3x3each.
L-Chins 10/6/4 + 1 set of 6 reps regular chin
Renegade Rows 2x20alt. (45s)
Wrestler's Bridge Pushups 2x20
Biceps Curls 2x12 (25s)

Posterior Chain!

3x6reps each Turkish Get-up (16kg)
...superset with 1min. Plank first set/1min. each side plank second set/1min. straight leg hip bridge

Single leg box squats (hands in front-dead stop bottoms up)
...box just below parallel
3x12ea. superset with 3x12 1-leg elevated hip bridges

Finisher--4 rounds:

25 2-arm swings (24kg.)
25 2-arm swings (16kg.)
60-90seconds rest

Airbench (ISO) 1min.
Squat (ISO) 1min.

Push!

One Arm Pushup (Incline-feet wide) 3x5ea. (much weaker on left side)

TRX 40/40 challenge (40 atomic pushups/1min. rest/40 45-degree body row)
...did 34 reps each...will try again in the next couple of weeks to hit 40

100 Bar dips (20-20-17+3-10-10-5-5-5-5)

Kettlebells

5 rounds of:
5l/5r TGU (16kg)
10+10 KB Snatches (16kg)
20 hindu squats
1min rest

100 KB swings (16kg)
100 Hindu squats

No rest on the 100 kb swings or hindu squats. all in all a pretty easy workout, nice to get the blood flowing and work on pacing and breathing.

Burpees!

370 in 53:25
(7 on the minute)

Wanted to hit 420 in 60min, but gassed out a little after 50min. Will shot for over 400 next go around.

Box FSQ (just below parallel)
135x1/185x1/225x1x2sets

100 DDog Pushups (5sets x 20 reps)

Sprints on track in Vibrams 6x40m (1min rests)

Upper Body

Wide Grip Pullups 2sets x max (10/8)
Handstand Pushups 2sets x max (8/6)

Chins 3xmax (8/5/4)
Bar Dips 3xmax (15/10/8)

Lower Body Emphasis

BB Single Leg RDL 45x12ea/65x12eax2sets
BB Lateral Lunge 95 x 12eax2sets
DB Bulgarian Split Squats 45sx12eax2sets

Landmines 3x20alt (45lbs)
KB Swings 53lbsx20/80lbsx10x2sets

100 pushups (narrow)
20-15-15-10-10-10-10-10
time: 9:50

First Highland Training Day of the 2010 Season

BB Punch Press 3x5ea (35lbs plate)
Bench Press 185x8/185x6/205x3
Squat Cable row 3x15 (120 lbs) ...move to Dumbbells

3 rounds of:
-Gunthors (25lbs plate) 20alt.
-Hanging Straight leg raises 10x

100 BW Dead Stop Box Squats (below parallel/hands on head)
50/25/25