Friday, October 29, 2010

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

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

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)

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)

Saturday, October 16, 2010

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.

Friday, October 15, 2010

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)

Wednesday, October 13, 2010

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.

Monday, October 11, 2010

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)

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
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Tuesday, October 5, 2010

Workout in pacific beach

12 rounds as fast as possible

5 pull UPS
10 Hindu push UPS
20 Hindu squats
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