Jan 22, 2012

It was like an icy wind tunnel out where the tires are today.  Luckily had a sweatshirt in the car.

SMR/Jump rope/Dynamic Warm-up 15 min

1. DB Power Snatches
2 sets * 3 reps per side @75#DB

2A. Tire Flips
Small tire 5 flips
8 sets * 3 flips @ ~400#
Small tire 5 flips
2B. Sandbag Shoulder and carry
8 sets @ 90#

3. Kneeling Med Ball throws to 10 yd Sprints
10 sets @ 20#MB

3 sets of:
20 yard Ab wheel hand walks
5 Ab wheel leg curls
5 Ab wheel pike ups
5 Ab wheel roll outs

Jan 21, 2012

Felt terrible today so did a bit of a longer warm-up to get moving.  

SMR/Jump Rope/Dynamic Warm-up 25 min

box Jumps

2 sets * 3 reps @ 36"

Double KB Swings

2 sets * 10 reps @40# KBs

1. Deadlift

Warm-up 7 reps @ 135#

5 reps @ 190#

3 reps @ 215#

7 reps @ 240#

2a. Military Press

5 reps @ 90#

3 reps @ 100#

6 reps @ 115#

2b. Chin-ups

8, 8, 7, 6, 5, 4 @ BW

3. Dips

5 sets * 10, 8, 6, 6, 6

4. Hanging leg raise

2 sets * 5 reps then grip gave out.

Jan 17, 2012

SMR/Jump rope/Dynamic warm-up

Box Jumps
3 sets * 3 reps @36"
Med Ball Slams/Chest Pass
2 sets * 5 reps @ 20#

1. Squats
4 sets * 5@135#, 5@175#, 3 @ 195#, 5@220#

5 reps clapping push-ups
2a. Bench
3 sets * 5 @ 145#, 3 @ 165#, 6 @ 185#
2b. DB Rows
3 sets * 8 reps @ 75#

3a. Double KB Swings
3 sets * 10 reps @ 50#KBs
3b. DB Rows
2 sets * 8 reps @ 75#

Jan 14, 2012

SMR/Jump rope/Dynamic warm-up 20 min

1A. Double KB Swings
2 sets * 10 reps @ 50# KBs

2. Deadlift
3 sets * 3 @180#, 3@205#, 8@230#

3A. Military Press
3 sets * 3 @85#, 3@95#, 7@110#
3B. Chin-ups
3 sets * 6 @ BW

4A. Dips
5 sets * 6 reps @ BW
4B. Chin-ups
5 sets * 5,5,4,4,3

Jan 11, 2012

SMR/Dynamic Warm-up/Jump Rope 20 min

Box Jumps 2 x 3 @ 36"

1A. Bench Press
3 sets * 3 @ 135#, 3 @ 155#, 8 @ 175#
1B. Chin-ups
5 sets * 8, 8 , 7, 6, 5

2. Squats
3 sets * 3 @ 160, 3 @ 185#, 6 @ 205#

3. Farmer's Walks
2 sets @ 75# DBs

Jan 10, 2012

Hill runs/sprints
2 walks 1:1 work to rest
6 runs 1:2 work to rest
5 sprints 1:5 work to rest
1 minute rest
5 sprints 1:5 work to rest
4 runs 1:2 work to rest
2 walks 1:1 work to rest
Total: ~24min

Jan 8, 2012

SMR/Dynamic Warm-up 15 min

Box Jumps 2*3reps @ 36"

Squats
3 * 5@ 150#, 5@175#, 9@195#

Military Press
3*5@80#, 5@90#, 8@100#
Chin-ups
3 * 6 @ BW

Dips
5 * 8, 8 ,7,6,5 @ Bw
Chin-ups
5 * 5, 5, 4, 4, 3 @ BW

Turkish Get-up to Windmill
3 * 1/1 @ 50#KB

Jan 7, 2012

Hill Runs/Sprints
2 Walk, 6 Runs, 8 Sprints, 4 Runs, 2 Walks

Jan 4, 2012

SMR/dynamic warm-up 15 min

Box Jumps 3 sets x 3 reps @ 36"
Double KB Swings
2 sets x 10 reps @ 50/50#

1A. Bench Press:
3 sets: 5@125#, 5@145#, 10@165#
1B. Pull-ups:
3 sets * 6 @BW

Double KB Swings 10 reps @ 50/50#

2. Deadlifts
3 sets: 5@165#, 5@190#, 9@215#

Double KB Swings
2 * 10 @50/50#

Hanging Leg Raises
3 * 5 @ BW

Jan 3, 2012

15 Hill Runs (calling the sprints would be giving too much credit...)

Jan 2, 2012

SMR 10 min

Dynamic Warm-up/Jump-rope 10 min

Power Cleans: 2x 3reps@135#

1A. Back Squats

5 @ 135#, 5 @ 155#, 3 @ 175#, 3 @ 195#, 3 @ 215#, 3 @ 235#

1B. Chin-ups

6sets x 5 reps @ BW

2A. Standing Barbell Press

5 @ 75#, 5 @ 95#, 3 @ 115#, 3 @ 125#, 3 @ 135#

2B. Chin-ups

5 sets x 5 reps @ BW

3A. KB Windmills

2 sets x 10 @ 40#

3B. Neck work

2 sets x 10 @ 25#

3C. Dips

2 sets x 10 @ BW

Jan 1, 2012

Kettlebell Swings:

20 sets x 10 reps @ 53#