10 Pullups
20 Spiderman Pushups (alt)
30 Cook Hip Lifts (15ea. leg)
x 3 rounds

10 Chinups
20 Hindu Pushups
30 Prisoner Squats
x 3 rounds

took about 35min.

On a cleanse but thought i'd get a jump on my training goals for 2011

10-8-6-4 reps of...

A1) Incline 1-arm Pushup (45degrees)
A2) Sternum Chin ups

B1) Box Pistols (4 blocks), alternating each side
B2) Russian Leans-assisted

Core Work:

L-Sit 3x10-15sec holds trying to get as high as possible
1-arm Ring side rollouts 3x10each
Wrestler's Bridge 2x1min.

Cardio Finisher 2 rounds:

1min. Heavy Rope
1min. High Knees
1min. Jumping Jacks
1min. Rest

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.