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
Friday, October 29, 2010
Thursday, October 28, 2010
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
Hang Clean + Strict OH Press 135x3x10sets
KB TGU 3x3ea (24kg)
BB Suitcase Deadlift 3x3 (135 Pounds)
Sprints 6x40m
Everything 1min. rests b/w
Monday, October 25, 2010
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)
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)
Tuesday, October 19, 2010
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)
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)
Saturday, October 16, 2010
Friday, October 15, 2010
Wednesday, October 13, 2010
Monday, October 11, 2010
Sunday, October 10, 2010
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
Wtd pullups 5x4 reps (+50lbs)
KB 1 arm military press 5x5 @ 32kg
Keg C+P almost locked out 150
Published with Blogger-droid v1.6.0
Tuesday, October 5, 2010
Workout in pacific beach
12 rounds as fast as possible
5 pull UPS
10 Hindu push UPS
20 Hindu squats
5 pull UPS
10 Hindu push UPS
20 Hindu squats
Published with Blogger-droid v1.6.0
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