Bill Starr Week 4 Day 2

31 Aug 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Ups

Strength
Squat 5 x 85,105,125,125
Press 5 x 80,95,110,125
Deadlift 5 x 140,170,200,225
Flutter Kicks 20 x 3

Strength Time: 31 minutes

MMA

30 Aug 2010

MMA

Bill Starr Week 4 Day 1

29 Aug 2010

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

Strength
Power Clean 5 x 65,80,95,110,125
Squat 5 x 95,105,125,145,165
Bench Press 5 x 115,140,165,185
4 x 10 Med Ball Squeeze Alt Reach

Strength Time: 50 minutes

Bill Starr Week 3 Day 3

25 Aug 2010

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

Strength
Power Clean 5 x 65,75,95,110; 3 x 125, 8 x 95
Squat 5 x 95,115,135,145; 3 x 165; 8 x 120
Bench Press 5 x 95,115,145,165; 3 x 185; 8 x 145
Chin Ups 3 x 8
Dips 3 x 8

Strength Time: 1 hr 4 minutes

Bill Starr Week 3 Day 2

23 Aug 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Ups

Strength
Squat 5 x 80,100,120,120
Press 5 x 75,90,105,120
Deadlift 5 x 140,165,195,220

Strength Time: 25 minutes

Bill Starr Week 3 Day 1

21 Aug 2010

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

Strength
Power Clean 5 x 65,75,95,110,125
Squat 5 x 95,115,135,145,160
Bench Press 5 x 115,135,160,180

Strength Time: 39 minutes

Boxing

20 Aug 2010

Warm Up: 3x10 trunk/arm/neck rotations/jump jacks

6 x 2 minutes rounds heavy bag/1 minute rest (jumped rope during rest minute)

Time: 18 minutes

Bill Starr Week 2 Day 3

19 Aug 2010

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

Strength
Squat 5 x 80,100,120,140; 3 x 160; 8 x 120
Bench Press 5 x 95,115,135,155; 3 x 180; 8 x 135
Power Clean 5 x 65,75,95,110; 3 x 125, 8 x 95
Chin Ups 3 x 8
Dips 3 x 8

Strength Time: 1 hr 8 minutes

Bill Starr Week 2 Day 2

17 Aug 2010

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

Strength
Squat 5 x 80,100,120,120
Press 5 x 75,90,105,120
Deadlift 5 x 135,165,190,215
3 x10 MedBall Knee Squeeze Alternate Elbow Strike

Strength Time: 40 minutes

Bill Starr Week 2 Day 1

15 Aug 2010

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

Strength
Squat 5 x 80,100,120,135,155
Bench Press 5 x 95,110,130,155,175
Power Clean 5 x 65,75,90,105,120
MedBall Squeeze Alt Reach 2 x 10
MedBall Squeeze Alt Elbow Strike 2 x 10

Strength Time: 56 minutes

Bill Starr Week 1 Day 3

13 Aug 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x10 MedBall Knee Squeeze Alternate Reach

Strength
Squat 5 x 75,95,115,135; 3 x 155; 8 x 115
Bench Press 5 x 95,115,140,160; 3 x 175; 8 x 130
Power Clean 5 x 65,75,90,105; 3 x 120, 8 x 95

Supplemental
3 x 8 of: Chin Ups/Dips/Good Mornings (45#)

Strength Time: 41 minutes
Supplemental Time: 9 minutes

MMA

11 Aug 2010

Bill Starr Week 1 Day 2

10 Aug 2010

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

Strength
Squat 5 x 75,95,115,115
Press 5 x 75,85,100,115
Deadlift 5 x 130,155,185,210
3 x10 MedBall Knee Squeeze Alternate Reach

Strength Time: 36 minutes

MMA

9 Aug 2010

1st day of MMA/Grappling. 1st time I've done something like this in 10 years. Every inch of me is sore.

Bill Starr Week 1 Day 1

7 Aug 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Squat 5 x 75,95,115,135,155
Bench Press 5 x 95,105,130,150,170
Power Clean 5 x 60,75,90,105,120

Strength Time: 38 minutes