Whole 9 PTP 3

30 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 5x 65,70,75,85,75
Deadlift - 5x 135,145,160,175,160
Back Squat - 5x 115,125,135; 3x 145,150,155

Time: 41 minutes

Whole 9 PTP 2

28 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups

Press - 5x 45,65,70,75,80,75
Deadlift - 5x 135,145,155,170,155

Time: 20 minutes

MetCon: 5 rds for time of
10 KB Snatch (5L/5R - 30#)
10 KB Swings (5L/5R - 30#)
10 Burpees

Time: 18 minutes

Whole 9 PTP 1

26 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 5x 45,65,70,75,70
Deadlift - 5x 135,145,155,165,150

Time: 16 minutes

MetCon: 3 rds of 15 KB Swings (50#)/ 15 Hanging Knee Raise

Time: 6 minutes

Complex

24 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Barbell Complex: 7-6-5-4-3-2-1 reps (45# bar)
Thrusters
Bent Row
Squat
Upright Row
Lunge
Military Press
Deadlift

Time: 20 minutes

Press - Clean

23 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 3x 95,100,105; 5x 110,115,115
Power Clean - 3x 115,120,125,130,135

Time: 27 minutes

MetCon:
AMRAP 5 minutes: 5 med ball squat cleans (20#), 5 push ups
Result: 6 rds.

Squat-Bench

22 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Squat - 3x 95,115,135; 5x 145,150,150
Bench - 5x 115,125,145,155,165,175

Time: 27 minutes

MetCon

20 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Air Squat/Push Up

5 rounds for time:
10 KB Swings (50#)
6 Chin Ups
6 Burpees
10 DB Push Press (30# per hand)

Time: 20 minutes

Press - Deadlift

19 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 3x 95,100,105; 5x 115,115,110
Deadlift - 1x 135,155,175,195,210; 5x 215

Time: 21 minutes

Squat-Bench

18 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Squat - 1 x 15 @ 65#
Ab Mat Sit Ups - 3 x 15

Squat - 3x 95,115,135; 5x 145,150,145
Bench - 5x 115,125,145,155,165,170

Time: 29 minutes

Press - Clean

15 Nov 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Press - 3x 95,100,105; 5x 110,115,115
Power Clean - 3x 115,120,125,130,135

Time: 22 minutes

Press - Deadlift

12 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 3 Power Snatch (45#)

Press - 3x 95,100,105; 5x 115,115,110
Deadlift - 1x 135,155,175,195,210; 5x 215
Ab Mat sit ups - 3 x 25

Time: 28 minutes

MetCon: 9-7-5 rep rds of KB Snatch (30#)/Dip
Time: 5 minutes

Squat-Bench

11 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up

Squat - 3x 95,115,135; 5x 145,150,145
Bench - 5x 115,125,145,155,165,170

Time: 27 minutes

Press - Clean

9 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up/Ab Mat Sit Ups

Press - 3x 95,100,105; 5x 110,115,110
Power Clean - 3x 110,115,120,125,130,130

Time: 23 minutes

MetCon: 9-7-5 rep rounds of Thrusters (45#)/Chin Ups
Time: 5 minutes

Workout Time: 28 minutes

Squat-Bench-Pull

1 Dec 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
Squat - 1 x 15 @ 60#

Squat - 3x 95,115,135; 5x 145,145,145
Bench - 5x 135,145,155,160,165
Chin Ups - 8,8,6
Ab Mat sit ups - 3 x 25

Time: 47 minutes