30 Nov 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 3x 95,100,105; 5x 110,115,110
Power Clean - 3x 110,115,120,125,130,130
Ab Mat sit ups - 3 x 25
Time: 30 minutes
Monday, November 30, 2009
Sunday, November 29, 2009
Boxing
29 Nov 2009
Warm up: 3x10 arm/neck/trunk rotation; 3 x 10 jumping jack; 3 x 5 squat thrusts
Alt 1 minute rds - hands, feet, mixed
Time: 20 minutes
Warm up: 3x10 arm/neck/trunk rotation; 3 x 10 jumping jack; 3 x 5 squat thrusts
Alt 1 minute rds - hands, feet, mixed
Time: 20 minutes
Saturday, November 28, 2009
Press - Deadlift
28 Nov 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 3x 95,100,105; 5x 110,115,110
Deadlift - 1x 135,155,175,195,205; 5x 210
L-sit (knees up) - 3 x 20 sec
Time: 28 minutes
Friday, November 27, 2009
Squat - Dip - Pull
27 Nov 2009
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 1 x 15 @ 55#
Squat - 3x 115,125,135; 5x 145,145,145
Dip - 7,7,7
Chin Ups - 7,7,7
Ab Mat sit ups - 3 x 25
Time: 32 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 1 x 15 @ 55#
Squat - 3x 115,125,135; 5x 145,145,145
Dip - 7,7,7
Chin Ups - 7,7,7
Ab Mat sit ups - 3 x 25
Time: 32 minutes
Tuesday, November 24, 2009
Press - Clean
24 Nov 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Squat - 1 x 15 @ 50#
Press - 3x 95,100,105; 5x 110,110,110
Power Clean - 3x 110,115,120,125,130,130
L-sit (knees up) - 3 x 20 sec
Time: 29 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Squat - 1 x 15 @ 50#
Press - 3x 95,100,105; 5x 110,110,110
Power Clean - 3x 110,115,120,125,130,130
L-sit (knees up) - 3 x 20 sec
Time: 29 minutes
Monday, November 23, 2009
Squat-Bench-Pull
23 Nov 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,135; 5x 145,145,145
Bench - 5x 135,145,155,160,160
Chin Ups - 10,7,6
Ab Mat sit ups - 3 x 25
Time: 49 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,135; 5x 145,145,145
Bench - 5x 135,145,155,160,160
Chin Ups - 10,7,6
Ab Mat sit ups - 3 x 25
Time: 49 minutes
Sunday, November 22, 2009
Boxing
22 Nov 2009
Warm up: 3x10 arm/neck/trunk rotation; 3 x 10 jumping jacks
Alt 1 minute rds - hands, feet, mixed
Time: 20 minutes
Warm up: 3x10 arm/neck/trunk rotation; 3 x 10 jumping jacks
Alt 1 minute rds - hands, feet, mixed
Time: 20 minutes
Saturday, November 21, 2009
Press - Deadlift
21 Nov 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 3 P Clean and Press (45#)
Press - 3x 95,95,100; 5x 110,110,110
Deadlift - 1x 135,155,175,195; 5x 205
L-sit (knees up) - 3 x 20 sec
Time: 22 minutes
Friday, November 20, 2009
Squat - Dip - Pull
20 Nov 2009
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,130; 5x 140,145,145
Dip - 7,7,7
Chin Ups - 7,7,7
Ab Mat sit ups - 3 x 25
Time: 32 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,130; 5x 140,145,145
Dip - 7,7,7
Chin Ups - 7,7,7
Ab Mat sit ups - 3 x 25
Time: 32 minutes
Wednesday, November 18, 2009
Press - Clean
18 Nov 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 3x 85,90,95; 5x 105,110,110
Power Clean - 3x 110,115,120,125,130,125
L-sit (knees up) - 3 x 20 sec
Time: 31 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 3x 85,90,95; 5x 105,110,110
Power Clean - 3x 110,115,120,125,130,125
L-sit (knees up) - 3 x 20 sec
Time: 31 minutes
Monday, November 16, 2009
Boxing
15 Nov 2009
Warm up: 3x10 arm/neck/trunk rotation; 10-8-6 burpees
Alt 1 minute rds - hands, feet, mixed
Time: 20 minutes
Warm up: 3x10 arm/neck/trunk rotation; 10-8-6 burpees
Alt 1 minute rds - hands, feet, mixed
Time: 20 minutes
Saturday, November 14, 2009
Press - Deadlift
14 Nov 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 3x 85,90,95; 5x 105,110,110
Deadlift - 1x 135,155,175,195; 5x 200
L-sit (knees up) - 3 x 20 sec
Time: 31 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 3x 85,90,95; 5x 105,110,110
Deadlift - 1x 135,155,175,195; 5x 200
L-sit (knees up) - 3 x 20 sec
Time: 31 minutes
Squat-Bench-Pull
13 Nov 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,130; 5x 140,145,145
Bench - 5x 135,145,155,160,160
Chin Ups - 10,7,6
Ab Mat sit ups - 3 x 25
Time: 38 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,130; 5x 140,145,145
Bench - 5x 135,145,155,160,160
Chin Ups - 10,7,6
Ab Mat sit ups - 3 x 25
Time: 38 minutes
Wednesday, November 11, 2009
Press - Clean
11 Nov 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Back Squat - 1 x 15 @ 45#
Press - 3x 85,90,95; 5x 105,110,105
Power Clean - 3x 105,110,115,125,130,125
L-sit (knees up) - 3 x 15 sec
Time: 31 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Back Squat - 1 x 15 @ 45#
Press - 3x 85,90,95; 5x 105,110,105
Power Clean - 3x 105,110,115,125,130,125
L-sit (knees up) - 3 x 15 sec
Time: 31 minutes
Monday, November 9, 2009
Squat - Dip - Pull
9 Nov 2009
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,130; 5x 140,145,140
Dip - 7,7,7
Chin Ups - 7,7,7
Ab Mat sit ups - 3 x 25
Time: 38 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,130; 5x 140,145,140
Dip - 7,7,7
Chin Ups - 7,7,7
Ab Mat sit ups - 3 x 25
Time: 38 minutes
Sunday, November 8, 2009
Press - MetCon
8 Nov 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 3x 85,90,95; 5x 105,110,105 (13 minutes)
MetCon - AMRAP 10 minutes (managed 6 rds)
65# Power Snatch x 7
Push Ups x 7
Time: 23 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 3x 85,90,95; 5x 105,110,105 (13 minutes)
MetCon - AMRAP 10 minutes (managed 6 rds)
65# Power Snatch x 7
Push Ups x 7
Time: 23 minutes
Saturday, November 7, 2009
Squat - Bench - Dead
7 Nov 2009
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,130; 5x 140,145,140
Bench - 5x 135,145,155,160,155
Deadlift - 1x 135,155,175,195,205,215,220
Time: 44 minutes
Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squat (pvc)/Push Up
Squat - 3x 95,115,130; 5x 140,145,140
Bench - 5x 135,145,155,160,155
Deadlift - 1x 135,155,175,195,205,215,220
Time: 44 minutes
Wednesday, November 4, 2009
Press - Clean
4 Nov 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Press - 3x 85,90,95; 5x 105,110,105
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 85,90,95; 5x 105,110,105
Power Clean - 3x 105,110,115,125,125,125
Ab Mat sit ups - 3 x 25
Time: 31 minutes
Monday, November 2, 2009
Squat - Dip - Pull
2 Nov 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
Dip - 6,6,6,6,6
Pull Ups - 6,6,6,6,6
Ab Mat sit ups - 3 x 25
Time: 32 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
Dip - 6,6,6,6,6
Pull Ups - 6,6,6,6,6
Ab Mat sit ups - 3 x 25
Time: 32 minutes
Subscribe to:
Posts (Atom)
