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