29 Sep 2010
MMA
Wednesday, September 29, 2010
Monday, September 27, 2010
Sunday, September 26, 2010
Bill Starr Week 7 Day 3
26 Sep 2010
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
Strength
Power Clean 5 x 70,85,100,120; 3 x 140, 8 x 100
Squat 5 x 95,115,135,155; 3 x 180; 8 x 135
Bench Press 5 x 115,135,155,175; 3 x 205; 8 x 150
MetCon
8 rds for time:
Chin Ups x 3
Dips x 3
Ab Mat Sit Ups x 10
Strength Time: 58 minutes
MetCon Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
Strength
Power Clean 5 x 70,85,100,120; 3 x 140, 8 x 100
Squat 5 x 95,115,135,155; 3 x 180; 8 x 135
Bench Press 5 x 115,135,155,175; 3 x 205; 8 x 150
MetCon
8 rds for time:
Chin Ups x 3
Dips x 3
Ab Mat Sit Ups x 10
Strength Time: 58 minutes
MetCon Time: 10 minutes
Friday, September 24, 2010
Bill Starr Week 7 Day 2
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
Press 5 x 85,100,115; 3 x 130; 2 x 130
Squat 5 x 90,115,135,135
Deadlift 5 x 155,185,215,245
Strength Time: 30 minutes
Wednesday, September 22, 2010
Tuesday, September 21, 2010
Bill Starr Week 7 Day 1
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
4 x 10 Ab Mat Sit Up (25#)
Strength
Power Clean 5 x 70,85,100,120,140
Squat 5 x 95,115,135,155,175
Bench Press 5 x 115,135,155,175,200
Strength Time: 43 minutes
Friday, September 17, 2010
Bill Starr Week 6 Day 3
16 Sep 2010
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
Strength
Power Clean 5 x 65,85,100,115; 3 x 135, 8 x 100
Squat 5 x 95,115,135,155; 3 x 175; 8 x 130
Bench Press 5 x 115,135,155,175; 3 x 200; 8 x 145
MetCon
4 rds for time:
Chin Ups x 6
Dips x 6
Ab Mat Sit Ups x 15 (15#)
Strength Time: 59 minutes
MetCon Time: 11 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
Strength
Power Clean 5 x 65,85,100,115; 3 x 135, 8 x 100
Squat 5 x 95,115,135,155; 3 x 175; 8 x 130
Bench Press 5 x 115,135,155,175; 3 x 200; 8 x 145
MetCon
4 rds for time:
Chin Ups x 6
Dips x 6
Ab Mat Sit Ups x 15 (15#)
Strength Time: 59 minutes
MetCon Time: 11 minutes
Thursday, September 16, 2010
Tuesday, September 14, 2010
Bill Starr Week 6 Day 2
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
Press 5 x 80,100,115; 3 x 130; Push Press 2 x 130
Squat 5 x 85,115,130,135
Deadlift 5 x 155,180,210,240
Strength Time: 30 minutes
Sunday, September 12, 2010
Bill Starr Week 6 Day 1
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
4 x 12 Ab Mat Sit Up (15#)
Strength
Power Clean 5 x 65,85,100,115,135
Squat 5 x 95,115,135,155,175
Bench Press 5 x 115,135,155,175,195
Strength Time: 45 minutes
Friday, September 10, 2010
Bill Starr Week 5 Day 3
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 10 Ab Mat Sit Ups (15#)
Strength
Power Clean 5 x 65,80,100,115; 3 x 135, 8 x 100
Squat 5 x 115,135,150; 3 x 175; 8 x 125
Bench Press 5 x 115,135,155,175; 3 x 195; 8 x 140
Chin Ups 3 x 8
Dips 3 x 8
Strength Time: 59 minutes
Tuesday, September 7, 2010
Bill Starr Week 5 Day 2
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 15 Ab Mat Sit Ups (10#)
Strength
Press 5 x 80,95,115; 2 x 135; Push Press 3 x 135
Squat 5 x 85,105,135,135
Deadlift 5 x 145,175,205,230
Strength Time: 34 minutes
Sunday, September 5, 2010
Bill Starr Week 5 Day 1
5 Sep 2010
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
4 x 12 Ab Mat Sit Up (10# plate)
Strength
Power Clean 5 x 65,80,100,115,130
Squat 5 x 95,115,130,150,170
Bench Press 5 x 115,135,155,175,190
Strength Time: 41 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
4 x 12 Ab Mat Sit Up (10# plate)
Strength
Power Clean 5 x 65,80,100,115,130
Squat 5 x 95,115,130,150,170
Bench Press 5 x 115,135,155,175,190
Strength Time: 41 minutes
Thursday, September 2, 2010
Bill Starr Week 4 Day 3
2 Sep 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 (10# plate)
Strength
Power Clean 5 x 65,80,95,110; 3 x 130, 8 x 95
Squat 5 x 95,115,135,145; 3 x 170; 8 x 125
Bench Press 5 x 115,140,165; 3 x 190; 8 x 140
Chin Ups 3 x 8
Dips 3 x 8
Strength Time: 1 hr 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x10 Ab Mat Sit Ups (10# plate)
Strength
Power Clean 5 x 65,80,95,110; 3 x 130, 8 x 95
Squat 5 x 95,115,135,145; 3 x 170; 8 x 125
Bench Press 5 x 115,140,165; 3 x 190; 8 x 140
Chin Ups 3 x 8
Dips 3 x 8
Strength Time: 1 hr 5 minutes
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