15 min Row - Distance: 3234m
Skipping: Didnt keep count , just skip until I was tired
30 January 2011
29 January 2011
Wrk 13 : RE UB
Military Press
- Shoulders dead from overhead squats
Overhead Triceps Extension
80 x 8 90 x 6 90 x 6
DB Incline Press
60 x 10 60 x 10 60 x 10
- Shoulders dead from overhead squats
Overhead Triceps Extension
80 x 8 90 x 6 90 x 6
DB Incline Press
60 x 10 60 x 10 60 x 10
28 January 2011
Wrk 12 : ME LB
Box 1 - Squats
135 x 5 135 x 5 225 x 3 315 x 3 405 x 3 435 x 3
Overhead Squats
115 x 10 115 x 8
Stiff Leg Deadlifts
225 x 15 315 x 8 315 x 6
Conditioning
Row - 10mins
135 x 5 135 x 5 225 x 3 315 x 3 405 x 3 435 x 3
Overhead Squats
115 x 10 115 x 8
Stiff Leg Deadlifts
225 x 15 315 x 8 315 x 6
Conditioning
Row - 10mins
26 January 2011
25 January 2011
Wrk 10 : ME UB
Incline Bench Press (45 degrees )
Bar x 10 135 x 10 135 x 5 185 x 5 205 x 5
Overhead Triceps Extension
65 x 15 65 x 15
Barbell Row ss/w Rear Delt Flyes
135 lbs/15 lbs 12 12 12
DB Shrugs
55 x 15 55 x 14 55 x 10
Bar x 10 135 x 10 135 x 5 185 x 5 205 x 5
Overhead Triceps Extension
65 x 15 65 x 15
Barbell Row ss/w Rear Delt Flyes
135 lbs/15 lbs 12 12 12
DB Shrugs
55 x 15 55 x 14 55 x 10
23 January 2011
Wrk 9 : REP UB
Military Press
115 x 11 115 x 11 115 x 10
Lat Pulldown ss/w DB seated Powercleans
130lbs/20lbs 10/10 10/10 10/10
DB Bench Press
50 x 12 50 x 12 50 x 12
115 x 11 115 x 11 115 x 10
Lat Pulldown ss/w DB seated Powercleans
130lbs/20lbs 10/10 10/10 10/10
DB Bench Press
50 x 12 50 x 12 50 x 12
21 January 2011
Wrk 8 : ME LB
Box 1 - Squat
135 x 5 135 x 5 225 x 5 275 x 3 315 x 3 405 x 3 425 x 3
Overhead Squat
115 x 3 115 x 3 115 x 3 115 x 5 115 x 3
135 x 5 135 x 5 225 x 5 275 x 3 315 x 3 405 x 3 425 x 3
Overhead Squat
115 x 3 115 x 3 115 x 3 115 x 5 115 x 3
19 January 2011
Wrk 7 : Sprints
8 - 10 yard sprints - 1 min rest
6 - 20 yard sprints - 2 min rest
4 - 40 yard sprints - 4 min rest
6 - 20 yard sprints - 2 min rest
4 - 40 yard sprints - 4 min rest
18 January 2011
Wrk 6 : ME UB
Incline Bench Press
Bar x 10 bar x 5 135 x 5 135 x 5 185 x 5 185 x 5
Overhead Triceps Extension
60 x 15 60 x 15
Barbell Row ss/w Rear Delt Flyes
135lbs/15lbs 10 9 10
Db Shrugs
55 x 10 55 x 10 55 x 10
Barbell Curls
Lols
Bar x 10 bar x 5 135 x 5 135 x 5 185 x 5 185 x 5
Overhead Triceps Extension
60 x 15 60 x 15
Barbell Row ss/w Rear Delt Flyes
135lbs/15lbs 10 9 10
Db Shrugs
55 x 10 55 x 10 55 x 10
Barbell Curls
Lols
16 January 2011
15 January 2011
Wrk 4 : REP UB
Military Press
3x F (115) - 12 8 12
Lat Pulldown ss/w DB Seated Power Cleans
130bs/20lbs - 10 8 8
DB Bench Press ( Punch Grip )
50x10 50x10 50x10
Curls ss/w DB Triceps Extention (Donkey Kickbacks)
20lbs/20lbs 10 8 10
3x F (115) - 12 8 12
Lat Pulldown ss/w DB Seated Power Cleans
130bs/20lbs - 10 8 8
DB Bench Press ( Punch Grip )
50x10 50x10 50x10
Curls ss/w DB Triceps Extention (Donkey Kickbacks)
20lbs/20lbs 10 8 10
14 January 2011
Wrk 3 : ME LB
Box 1 Squats
135x5 , 155x5 , 225 x 5 , 275 x 5 , 315 x 3 [405 x 3 , 405 x 3]
Snatch Grip High Pulls
135 x 5 , [185 x 5 , 185 x 5]
Abs
3x 20 (BW)
100lb farmers walk x 3 . 2 min break
Total distance: 150 yards
135x5 , 155x5 , 225 x 5 , 275 x 5 , 315 x 3 [405 x 3 , 405 x 3]
Snatch Grip High Pulls
135 x 5 , [185 x 5 , 185 x 5]
Abs
3x 20 (BW)
100lb farmers walk x 3 . 2 min break
Total distance: 150 yards
12 January 2011
Day 2 : BW
Still in stupid hotel
50 Burpees for time : 5:58
3x10 pushups
3x10 Military Pushups
3x10 Lying Leg Raises
3x10 Chair Dips
50 Burpees for time : 5:58
3x10 pushups
3x10 Military Pushups
3x10 Lying Leg Raises
3x10 Chair Dips
11 January 2011
Day 1 : BW
Just got off the plane stuck in a hotel .
1 round consist of
10 BW squats
10 Pushups
10 situps
10 dips
10 star jups
5 rounds for time
Time 5:13
1 round consist of
10 BW squats
10 Pushups
10 situps
10 dips
10 star jups
5 rounds for time
Time 5:13
10 January 2011
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