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

Yesterday...

5mile run from Nopa through GG Park to OCean Beach + 30min. of Bear Crawling and Inchworming on the boardwalk. 1 hour to get to beach. Started running back and got some serious cramps and almost bonked. Could be upper respiratory stuff and also was stupid and didn't bring water and nourishment.

Today...

5 rounds of 10 neutral chin ups/20 pushups/30 Free crunches
100 miniband sidesteps

Sitting Military Press w/Strap 22.5sx12/50sx12sx2sets
superset with BW Pullups 3x12 (last two sets broken)

Lateral Lunge 45x12+12/65x12+12
superset w/HLR 2x12

Slideboard Intervals 5 rounds x :60/:60

20 min speed ladder work w/minibands (tough!)

10-15-20 rep sets of KB snatches each arm (16kg.)

2x100 rep sets of crunches
1x100 reps of supermans