31 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 3x 75,85,95; 5x 105,105,105
Deadlift - 1x 135,155,175,185,195,205,215
L-sit (knees up) - 3 x 15 sec
Time: 29 minutes
Saturday, October 31, 2009
Friday, October 30, 2009
Squat - Bench - Pull
30 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,130; 5x 140,140,140
Bench - 5x 115,135,145,155,155,155
Chin Ups - 6,6,6,6,6
Ab Mat sit ups - 3 x 25
Time: 48 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,130; 5x 140,140,140
Bench - 5x 115,135,145,155,155,155
Chin Ups - 6,6,6,6,6
Ab Mat sit ups - 3 x 25
Time: 48 minutes
Wednesday, October 28, 2009
Press - Clean
28 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 3x 75,85,95; 5x 105,105,105
Power Clean - 3x 105,110,115,125,125,125
Ab Mat sit ups - 3 x 25
Time: 31 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 3x 75,85,95; 5x 105,105,105
Power Clean - 3x 105,110,115,125,125,125
Ab Mat sit ups - 3 x 25
Time: 31 minutes
Monday, October 26, 2009
Squat - Dip - Pull
26 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,125; 5x 135,140,140
Dip - 6,6,6,6,6
Pull Ups - 6,6,6,6,6
Ab Mat sit ups - 3 x 20
Time: 35 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,125; 5x 135,140,140
Dip - 6,6,6,6,6
Pull Ups - 6,6,6,6,6
Ab Mat sit ups - 3 x 20
Time: 35 minutes
Sunday, October 25, 2009
Boxing
25 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Boxing - 18 minutes
Med Ball Crunches - 3 x 20
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Boxing - 18 minutes
Med Ball Crunches - 3 x 20
Time: 20 minutes
Saturday, October 24, 2009
Press - Deadlift
24 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 3x 75,85,95; 5x 105,105,105
Deadlift - 1x 135,155,175,185,195,205,215
Ab Mat sit ups - 3 x 20
Time: 34 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 3x 75,85,95; 5x 105,105,105
Deadlift - 1x 135,155,175,185,195,205,215
Ab Mat sit ups - 3 x 20
Time: 34 minutes
Friday, October 23, 2009
Squat - Bench - Pull
23 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,125; 5x 135,140,140
Bench - 5x 115,135,155,165,175
Pull Ups - 6,6,6
L-sits (knees up) - 3 x 15 sec
Time: 36 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,125; 5x 135,140,140
Bench - 5x 115,135,155,165,175
Pull Ups - 6,6,6
L-sits (knees up) - 3 x 15 sec
Time: 36 minutes
Wednesday, October 21, 2009
Press - Clean
21 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 5x 75,85,95,105,115
Power Clean - 3x 105,115,125,135,140
Ab Mat sit ups - 3 x 20
Time: 30 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 5x 75,85,95,105,115
Power Clean - 3x 105,115,125,135,140
Ab Mat sit ups - 3 x 20
Time: 30 minutes
Monday, October 19, 2009
Squat - Bench - Pull
19 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,125; 5x 135,140,135
Bench - 5x 115,135,145,155,165
Pull Ups - 6,6,5,5,5
Ab Mat sit ups - 3 x 20
Time: 44 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,125; 5x 135,140,135
Bench - 5x 115,135,145,155,165
Pull Ups - 6,6,5,5,5
Ab Mat sit ups - 3 x 20
Time: 44 minutes
Boxing
18 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Boxing - 18 minutes
Med Ball Crunches - 3 x 20
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Boxing - 18 minutes
Med Ball Crunches - 3 x 20
Time: 20 minutes
Saturday, October 17, 2009
Press - Deadlift
17 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 5x 65,75,85,95,105
Deadlift - 5x 145,155,165,175,185
Ab Mat sit ups - 3 x 20
Time: 37 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 5x 65,75,85,95,105
Deadlift - 5x 145,155,165,175,185
Ab Mat sit ups - 3 x 20
Time: 37 minutes
Friday, October 16, 2009
Squat - Dip - Pull
16 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Squat 3x 95,115,125; 5x 135,140,135
Dip 6,6,5,5,5
Pull Up 6,6,5,5,5
Ab Mat sit ups 3x 20
Time: 28 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Squat 3x 95,115,125; 5x 135,140,135
Dip 6,6,5,5,5
Pull Up 6,6,5,5,5
Ab Mat sit ups 3x 20
Time: 28 minutes
Wednesday, October 14, 2009
Press - Clean
14 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 5x 55,65,75,85,95
Power Clean - 3x 95,105,115,125,135
L sits (knee up) - 3 x 15 seconds
Time: 22 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 5x 55,65,75,85,95
Power Clean - 3x 95,105,115,125,135
L sits (knee up) - 3 x 15 seconds
Time: 22 minutes
Monday, October 12, 2009
Squat - Press - Pull
12 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Back Squat - 5x5
95,115,135,135,135
Bench Press - 5x5
115,125,135,145,155
Pull Ups - 5x5
Time: 25 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Back Squat - 5x5
95,115,135,135,135
Bench Press - 5x5
115,125,135,145,155
Pull Ups - 5x5
Time: 25 minutes
Sunday, October 11, 2009
Heavy Bag
11 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 6 minute rds on the heavy bag
3 x 20 Ab Mat sit ups
Time: 25 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 6 minute rds on the heavy bag
3 x 20 Ab Mat sit ups
Time: 25 minutes
Saturday, October 10, 2009
Dead - Dip
10 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Deadlift - 5x5
135,145,155,165,175
Dip - 5x5
Time: 15 minutes
Extra: 3 x 20 Ab Mat sit ups
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Deadlift - 5x5
135,145,155,165,175
Dip - 5x5
Time: 15 minutes
Extra: 3 x 20 Ab Mat sit ups
Friday, October 9, 2009
Squat - Press - Pull
8 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Back Squat - 5x5
95,115,135,135,135
Bench Press - 5x5
115,125,135,145,155
Pull Ups - 5x5
Time: 31 minutes
Extra: 3 x 20 Ab Mat sit ups
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Back Squat - 5x5
95,115,135,135,135
Bench Press - 5x5
115,125,135,145,155
Pull Ups - 5x5
Time: 31 minutes
Extra: 3 x 20 Ab Mat sit ups
Thursday, October 8, 2009
XFit Calgary - Snatch Overhead Squat
8 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Snatch + Overhead Squat
45,55,65,75,85,95
Time: 14 minutes
Extra: 3 x 20 Ab Mat sit ups
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Snatch + Overhead Squat
45,55,65,75,85,95
Time: 14 minutes
Extra: 3 x 20 Ab Mat sit ups
Tuesday, October 6, 2009
XFit Calgary - Bike Push
6 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
5 rds for time:
Bike 3 minutes
10 Push Press (95#)
Time: 26 minutes
Extra: 3 x 20 Ab Mat sit ups
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
5 rds for time:
Bike 3 minutes
10 Push Press (95#)
Time: 26 minutes
Extra: 3 x 20 Ab Mat sit ups
Monday, October 5, 2009
XFit Calgary - Swing batta swing
5 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
for time:
150 KB Swings (50#)
Time: 14 minutes
Extra: 3 x 20 Ab Mat sit ups
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
for time:
150 KB Swings (50#)
Time: 14 minutes
Extra: 3 x 20 Ab Mat sit ups
XFit Calgary - Clean Push
4 Oct 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
5 rds for time:
5 Squat Cleans (95#)
10 Push Press (30# db/hand)
Time: 17 minutes
Extra: 3 x 20 Ab Mat sit ups
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
5 rds for time:
5 Squat Cleans (95#)
10 Push Press (30# db/hand)
Time: 17 minutes
Extra: 3 x 20 Ab Mat sit ups
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