Squat
135x5
165x5
175x5
185x5
195x5
C&P
2x24kg 3x2,3,5
Rope Climb x3
Fatgrip Pullups
5x3
Janda Situps
3x7
Ring Pushups
2x15
Neck Harness
15 3x12
Neck Bridge
Wednesday, March 31, 2010
Sunday, March 28, 2010
Workout 032810
Floor Press
175 1x2
200 1x2
225 1x2
240 1x1
205 2x2
175 2x3
Deadlift
295 1x2
335 1x2
385 1x2
405 1x1
335 2x2
Tactical Pullup Between Sets
10x6
Overhead walk
24kg x3
Fatbar Shrugs
185 2x10
Hanging Leg Raise
5x10
175 1x2
200 1x2
225 1x2
240 1x1
205 2x2
175 2x3
Deadlift
295 1x2
335 1x2
385 1x2
405 1x1
335 2x2
Tactical Pullup Between Sets
10x6
Overhead walk
24kg x3
Fatbar Shrugs
185 2x10
Hanging Leg Raise
5x10
Thursday, March 25, 2010
Tuesday, March 23, 2010
Workout 032310
Floor Press
205 10x3
Tactical Pullup
10x5
Deadlift
315 5x1
COC #1 2x2
COC #2 2x1
COC #2.5 1x1 (missed)
COC #1 overcrush 1x1
Hanging Knee Raise
3x15
205 10x3
Tactical Pullup
10x5
Deadlift
315 5x1
COC #1 2x2
COC #2 2x1
COC #2.5 1x1 (missed)
COC #1 overcrush 1x1
Hanging Knee Raise
3x15
Wednesday, March 17, 2010
Workout 031710
Rack Pull
405 2x1
465 2x1
500 2x1
Speed Squat
135 8x2
Rope Climb
x3
Fatbar Curls
65 2x8
Fatbar Shrugs
205 3x8
Plate Pinch
2 25s x3
5 rounds of
1 minute jump rope
24kg snatch 5l/5r
Need more plates...
405 2x1
465 2x1
500 2x1
Speed Squat
135 8x2
Rope Climb
x3
Fatbar Curls
65 2x8
Fatbar Shrugs
205 3x8
Plate Pinch
2 25s x3
5 rounds of
1 minute jump rope
24kg snatch 5l/5r
Need more plates...
Sunday, March 14, 2010
Workout 031410
Rack Press (2)
265 5x1
Ring Dips
4x8
Getup Situp
12kg 3x5l/r
Fatbar Hold
205 3x15sec
Tactical Pullups (between sets)
10x5
Fatbar Curl
65 2x10
Ring Pushups
2x12
Getup Situps felt great for shoulders and abs.
265 5x1
Ring Dips
4x8
Getup Situp
12kg 3x5l/r
Fatbar Hold
205 3x15sec
Tactical Pullups (between sets)
10x5
Fatbar Curl
65 2x10
Ring Pushups
2x12
Getup Situps felt great for shoulders and abs.
Friday, March 12, 2010
Workout 031210
Squat
135x8
155x8
175x8
195x8
Bench
125x8
135x8
145x8
155x8
Deadlift
135x8
225x8
275x8
Incline Bench
125x8
135x8
Weighted Crunch
80 2x15
8 Hill Sprints
135x8
155x8
175x8
195x8
Bench
125x8
135x8
145x8
155x8
Deadlift
135x8
225x8
275x8
Incline Bench
125x8
135x8
Weighted Crunch
80 2x15
8 Hill Sprints
Tuesday, March 9, 2010
Workout 030910
Ring Dips
3x8
Rack Press
275x3
280x2
285x1
C&P
24kg 3x6l/r
Skullcrusher
75 3x10
Fatbar Curls
75 2x10
Tactical Pullups (Between sets)
10x5
Side Bends
28kg 2x10
Hanging Knee Raise
2x15
COC #1 2x2
COC #2 2x1
3x8
Rack Press
275x3
280x2
285x1
C&P
24kg 3x6l/r
Skullcrusher
75 3x10
Fatbar Curls
75 2x10
Tactical Pullups (Between sets)
10x5
Side Bends
28kg 2x10
Hanging Knee Raise
2x15
COC #1 2x2
COC #2 2x1
Sunday, March 7, 2010
Workout 030710
Squat
135x10
155x10
165x10
175x10
Bench
115x10
125x10
135x10
145x10
Deadlift
135x10
225x10
245x10
Incline Bench
115x10
125x10
Weighted Crunch
60 2x15
135x10
155x10
165x10
175x10
Bench
115x10
125x10
135x10
145x10
Deadlift
135x10
225x10
245x10
Incline Bench
115x10
125x10
Weighted Crunch
60 2x15
Thursday, March 4, 2010
Workout 030410
Speed Bench
125 9x3
Rack Press
270x3
275x2
280x1
Weighted Chinups
45 1x3,2,1
Ring Dips
3x6
Twisting Leg raise
3x12
Tactical Pullups (in between sets)
7x5
125 9x3
Rack Press
270x3
275x2
280x1
Weighted Chinups
45 1x3,2,1
Ring Dips
3x6
Twisting Leg raise
3x12
Tactical Pullups (in between sets)
7x5
Wednesday, March 3, 2010
Workout 030310
COC #1 10x2
Neck Curl 15lb 2x25
Neck Bridge 1 minute Front
Neck Bridge 1 minute Back
10 minute intervals airdyne
Neck Curl 15lb 2x25
Neck Bridge 1 minute Front
Neck Bridge 1 minute Back
10 minute intervals airdyne
Tuesday, March 2, 2010
Workout 030210
Rack Pull
465x3
475x2
475x1
Fatbar Deadlift
245 3x1
Assisted Pistol
2x10 l/r
Shrugs
245 3x18
Fatbar Curls
55 3x10
Ab Wheel
3x10
Tactical Pullups (between sets)
7x5
465x3
475x2
475x1
Fatbar Deadlift
245 3x1
Assisted Pistol
2x10 l/r
Shrugs
245 3x18
Fatbar Curls
55 3x10
Ab Wheel
3x10
Tactical Pullups (between sets)
7x5
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