50-30-20 rep rounds for time:

Hindu Pushups
Hindu Squats

*PR in hindu pushups (48 reps on first set...the rest were unbroken)

time: 18:45

Deadlift max single at 400. 5x3 @ 275
Assisted ring pistols 2x10
Chins 20reps/6 reps
KB 1arm oh press 2x12ea.
Biceps burnout 35s to 10s x 10 reps
Triceps burnout 100 to 20 x 10 reps

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AM workout (Strength&Power):

Back Squat to a Heavy Single...did 300 pounds (not quite ass to grass, but well below parallel)

Power Clean 5sets x 3 reps @ 185 pounds

Bench Press 5sets x 3 reps @ 185 pounds


PM workout (Conditioning):

Crossfit's "Fight Gone Bad" workout. 3 rounds/1min each station/1min rest at end of each circuit.

Wall Ball (16 pounds)
Row (Calories)
Sumo Deadlift High Pull (75#)
Push Press (75#)
Box Jump (20")

Score: 369

Halloween Conditioning

OCt 31st:

50-30-20 rep rounds (as little rest as possible):

Hindu Pushups (did 40 unbroken first set)
BW Lunges (alt.)
Sprinter Situps (alt)
KB Sumo DL High pull (53 pounds)

time: 20:10

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

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

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)