PM Strength Session
[Cycle 1, 3rd wave - Bench]
Bench: 145lbsx5, 160lbsx3, 180lbsx5*
Bench: 115lbsx10x5
Kroc Rows:
60lb DB x 5 (per arm)
35lb KBx10 (per arm)
60lb DB x 5 (per arm)
35lb KBx10 (per arm)
60lb DB x 5 (per arm)
Hill Sprints: 6 trips (walk down/sprint up)
*3 warm-up sets; 3rd set is for max reps.
PM Pull-Ups
Regular pull-ups: 3,3,3
Palms-in pull-ups: 3,3,3
Wide-grip pull-ups: 2,3,2
(training set = 3 reps)
[189]
Friday, December 31, 2010
Thursday, December 30, 2010
Wednesday, December 29, 2010
December 29, 2010
AM Strength Session
[Cycle 1, 3rd wave - Squat]
Squat: 155lbsx5, 180lbsx3, 205lbsx5*
Bottom Position Squats: 115lbsx10, 125lbsx8, 135lbsx6
GHRs: 3x10
Lunges: 50 (25/leg)
Push-Ups: 20/40/40
*3 warm-up sets; 3rd set is for max reps
PM Pull-Ups
Day 1 (5 max effort sets): 6/4/4/3/3
[189]
[Cycle 1, 3rd wave - Squat]
Squat: 155lbsx5, 180lbsx3, 205lbsx5*
Bottom Position Squats: 115lbsx10, 125lbsx8, 135lbsx6
GHRs: 3x10
Lunges: 50 (25/leg)
Push-Ups: 20/40/40
*3 warm-up sets; 3rd set is for max reps
PM Pull-Ups
Day 1 (5 max effort sets): 6/4/4/3/3
[189]
Tuesday, December 28, 2010
Monday, December 27, 2010
December 27, 2010
AM Strength Session
[Cycle 1, 3rd wave - Military Press]
Push-Ups: 25
Military Press: 85lbsx5, 95lbsx3, 110lbsx8*
Dips: 8/10/8/8/6/7/6
Military Press/Kettlebell Combo: [85lbsx5; 5KB presses/arm]x3
Hill Sprints: 6 trips (walk down/sprint up)
Push-Ups: 35/35
[189]
[Cycle 1, 3rd wave - Military Press]
Push-Ups: 25
Military Press: 85lbsx5, 95lbsx3, 110lbsx8*
Dips: 8/10/8/8/6/7/6
Military Press/Kettlebell Combo: [85lbsx5; 5KB presses/arm]x3
Hill Sprints: 6 trips (walk down/sprint up)
Push-Ups: 35/35
[189]
Sunday, December 26, 2010
December 26, 2010
Rest Day
Push-Ups: 31/35/38
1.3 mi walk w/ Zack (sprinted the long hill)
Pull-Ups
Day 5: Repeated Day 1 (6/4/3/3/3)
[189]
Push-Ups: 31/35/38
1.3 mi walk w/ Zack (sprinted the long hill)
Pull-Ups
Day 5: Repeated Day 1 (6/4/3/3/3)
[189]
Saturday, December 25, 2010
December 25, 2010
AM Strength Session
[Cycle 1, 2nd wave - Deadlift]
Push-Ups: 30
Deadlift: 150lbsx3, 175lbsx3, 190lbsx9*
Push-Ups: 30
Deadlift Singles: 205/215/225
Hill Sprints: 6 trips (walk down/sprint up)
Finisher:
Waterball on Shoulder/35lb KB hanging from other arm x 40 secs (per side)
Waterball Bearhug x 1 min x 2
Push-Ups: 40
PM Pull-Ups
Day 4: Max Training Sets = 10 (2 reps/set; stopped at 10)
[190]
[Cycle 1, 2nd wave - Deadlift]
Push-Ups: 30
Deadlift: 150lbsx3, 175lbsx3, 190lbsx9*
Push-Ups: 30
Deadlift Singles: 205/215/225
Hill Sprints: 6 trips (walk down/sprint up)
Finisher:
Waterball on Shoulder/35lb KB hanging from other arm x 40 secs (per side)
Waterball Bearhug x 1 min x 2
Push-Ups: 40
PM Pull-Ups
Day 4: Max Training Sets = 10 (2 reps/set; stopped at 10)
[190]
Friday, December 24, 2010
Thursday, December 23, 2010
December 23, 2010
AM Strength Session
[Cycle 1, 2nd wave - Bench]
Bench: 145lbsx3, 155lbsx3, 170lbsx10*
Bottom Position Bench: 1135lbsx7, 145lbsx7, 155lbsx7
Kroc Rows: 35lb KBx3x10 (per arm)
Push-Ups: 40/40/40
*3 warm-up sets; 3rd set is for max reps.
PM Pull-Ups
Regular pull-ups: 2,2,2
Palms-in pull-ups: 2,2,2
Wide-grip pull-ups: 2,2,2
(training set = 2 reps)
[190]
[Cycle 1, 2nd wave - Bench]
Bench: 145lbsx3, 155lbsx3, 170lbsx10*
Bottom Position Bench: 1135lbsx7, 145lbsx7, 155lbsx7
Kroc Rows: 35lb KBx3x10 (per arm)
Push-Ups: 40/40/40
*3 warm-up sets; 3rd set is for max reps.
PM Pull-Ups
Regular pull-ups: 2,2,2
Palms-in pull-ups: 2,2,2
Wide-grip pull-ups: 2,2,2
(training set = 2 reps)
[190]
Wednesday, December 22, 2010
December 22, 2010
AM Conditioning
Pull-Ups: 1/2/3/4/3/2*
Push-Ups: 40/41/40
*Pyramid Day (should have done it last night)
PM Pull-Ups
[190]
Pull-Ups: 1/2/3/4/3/2*
Push-Ups: 40/41/40
*Pyramid Day (should have done it last night)
PM Pull-Ups
[190]
Tuesday, December 21, 2010
December 21, 2010
AM Strength Session
[Cycle 1, 2nd wave - Squat]
Squat: 150lbsx3, 170lbsx3, 195lbsx5*
Rock Bottom Squats: 115lbsx10, 125lbsx10, 135lbsx10
GHRs: 5x5
Lunges: 50 (25/leg)
Push-Ups: 30/35/40
*3 warm-up sets; 3rd set is for max reps; today was rough, too worried about form.
[189]
[Cycle 1, 2nd wave - Squat]
Squat: 150lbsx3, 170lbsx3, 195lbsx5*
Rock Bottom Squats: 115lbsx10, 125lbsx10, 135lbsx10
GHRs: 5x5
Lunges: 50 (25/leg)
Push-Ups: 30/35/40
*3 warm-up sets; 3rd set is for max reps; today was rough, too worried about form.
[189]
Monday, December 20, 2010
December 20, 2010
Rest Day
Push-Ups:
40 regular/35 regular/27 elevated
Pull-Ups:
5 maximal sets:
5/4/3/3/2
[189]
Push-Ups:
40 regular/35 regular/27 elevated
Pull-Ups:
5 maximal sets:
5/4/3/3/2
[189]
Sunday, December 19, 2010
December 19, 2010
AM Push-Ups
40/40/40
PM Strength Session
[Cycle 1, 2nd wave - Military Press]
Military Press: 80lbsx3, 90lbsx3, 105lbsx9*
Dips: 6x5
Hill Sprints: 6 trips up and down w/ Bulgarian sandbag
Finisher: Farmers Walk back home w/ Bulgarian sandbag
[189]
40/40/40
PM Strength Session
[Cycle 1, 2nd wave - Military Press]
Military Press: 80lbsx3, 90lbsx3, 105lbsx9*
Dips: 6x5
Hill Sprints: 6 trips up and down w/ Bulgarian sandbag
Finisher: Farmers Walk back home w/ Bulgarian sandbag
[189]
Saturday, December 18, 2010
December 18, 2010
PM Conditioning
Incline Run on Treadmill
Run (1 min at 7mph); Walk (30 secs at 3mph
Total Distance = 1.65mi
Pushups: 40/35/30
Pull-Ups Day 5:
Repeat of Day 4: 2x8
[repeat hardest day; training set = 2 pull-ups; keep repeating until cannot do a perfect set]
[189]
Incline Run on Treadmill
Run (1 min at 7mph); Walk (30 secs at 3mph
Total Distance = 1.65mi
Pushups: 40/35/30
Pull-Ups Day 5:
Repeat of Day 4: 2x8
[repeat hardest day; training set = 2 pull-ups; keep repeating until cannot do a perfect set]
[189]
Friday, December 17, 2010
December 17, 2010
AM Strength Session
[Cycle 1, 1st wave - Deadlift]
Push-Ups: 30
Deadlift: 140lbsx5, 160lbsx5, 185lbsx8*
RDL: 115lbsx5x7
Push-Ups: 35
GHR: 5x10 secs (keep lowering for 10 secs)
Finisher: None
Push-Ups: 40
[189]
[Cycle 1, 1st wave - Deadlift]
Push-Ups: 30
Deadlift: 140lbsx5, 160lbsx5, 185lbsx8*
RDL: 115lbsx5x7
Push-Ups: 35
GHR: 5x10 secs (keep lowering for 10 secs)
Finisher: None
Push-Ups: 40
[189]
Thursday, December 16, 2010
December 16, 2010
Rest Day
AM Push-Ups
45/40/35
PM Pull-Ups
Pull-Ups Day 4:
3/3/2
[3 rep training sets; 60 secs rest; keep doing training sets until you fail to complete one]
[189]
AM Push-Ups
45/40/35
PM Pull-Ups
Pull-Ups Day 4:
3/3/2
[3 rep training sets; 60 secs rest; keep doing training sets until you fail to complete one]
[189]
Wednesday, December 15, 2010
December 15, 2010
AM Strength Session
[Cycle 1, 1st wave - Bench]
Push-Ups: 50
Hill Sprints: 5 sprints (walk back down)
Push-Ups: 40
Bench: 125lbsx5, 145lbsx5, 160lbsx9*
35lb KB Kroc Rows: 5x10 (per arm)
35lb KB Bench: 5x10 (per arm)
Finisher: Sledgehammer swings (25 per arm)
Push-Ups: 20
*3 warm-up sets; 3rd set is for max reps
PM Pull-Ups
Pull-Ups Day 3:
Regular pull-ups: 2,2,2
Palms-in pull-ups: 2,2,2
Wide-grip pull-ups: 2,2,2
(training set = 2 reps)
[189]
[Cycle 1, 1st wave - Bench]
Push-Ups: 50
Hill Sprints: 5 sprints (walk back down)
Push-Ups: 40
Bench: 125lbsx5, 145lbsx5, 160lbsx9*
35lb KB Kroc Rows: 5x10 (per arm)
35lb KB Bench: 5x10 (per arm)
Finisher: Sledgehammer swings (25 per arm)
Push-Ups: 20
*3 warm-up sets; 3rd set is for max reps
PM Pull-Ups
Pull-Ups Day 3:
Regular pull-ups: 2,2,2
Palms-in pull-ups: 2,2,2
Wide-grip pull-ups: 2,2,2
(training set = 2 reps)
[189]
Tuesday, December 14, 2010
Monday, December 13, 2010
December 13, 2010
AM Strength Session
[Cycle 1, 1st wave - Squat]
Squat: 140lbsx5, 160lbsx5, 180lbsx8
Squats: 5x10
Planks: 3x30 secs
Push-Ups: 30/20/20
Finisher: waterball carry, 2x60 secs
(3 warm-up sets; 3rd set is for max reps)
PM Pull-Ups
Day 1: 3/3/2/2/2
[190]
[Cycle 1, 1st wave - Squat]
Squat: 140lbsx5, 160lbsx5, 180lbsx8
Squats: 5x10
Planks: 3x30 secs
Push-Ups: 30/20/20
Finisher: waterball carry, 2x60 secs
(3 warm-up sets; 3rd set is for max reps)
PM Pull-Ups
Day 1: 3/3/2/2/2
[190]
Sunday, December 12, 2010
Saturday, December 11, 2010
December 11, 2010
PM Strength Session
[Cycle 1, 1st wave - Overhead]
Press: 75lbsx5, 85lbsx5, 95lbsx10
K-Bell Press: 35lbsx5x5
Hill Sprints: 5 sprints (walk back down)
Pull-Ups: 4/3/3/2/2
(3 warm-up sets; 3rd set is for max reps)
[185]
[Restarted 5/3/1 on a 4 day, 1 lift/day routine]
[Cycle 1, 1st wave - Overhead]
Press: 75lbsx5, 85lbsx5, 95lbsx10
K-Bell Press: 35lbsx5x5
Hill Sprints: 5 sprints (walk back down)
Pull-Ups: 4/3/3/2/2
(3 warm-up sets; 3rd set is for max reps)
[185]
[Restarted 5/3/1 on a 4 day, 1 lift/day routine]
Saturday, December 4, 2010
December 4, 2010
PM Conditioning
52 card workout
Clubs = sledhammer swings (per arm)
Spades = lunges
Hearts = push-ups
Diamonds = squats
52 card workout
Clubs = sledhammer swings (per arm)
Spades = lunges
Hearts = push-ups
Diamonds = squats
Thursday, December 2, 2010
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