31 Oct 2010
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Back Squat (45#)
3 x 20 Ab Mat Sit Up
rds in 20 minutes of:
1 KB Snatch + Turkish Get Up per hand (swing switch in middle)
Rounds = 13, 35# KB
Time: 20 minutes
Sunday, October 31, 2010
Saturday, October 30, 2010
Dead Clean & Press 2
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 15 Hanging Knee Raise
Power Clean & Press 5 x 85,95,105,115,120
Deadlift 5 x 140,165,185,210,220
Time: 36 minutes
Accumulate 1 minute of L-Sit time (6 x 10 sec)
Thursday, October 28, 2010
Squat & Press 2
28 Oct 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
Press 5 x 60,70,85,95,105,110
Squat 5 x 85,105,120,130,150,165
Time: 31 minutes
Accumulate 1 minute of L-Sit time (6 x 10 sec)
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
Press 5 x 60,70,85,95,105,110
Squat 5 x 85,105,120,130,150,165
Time: 31 minutes
Accumulate 1 minute of L-Sit time (6 x 10 sec)
Tuesday, October 26, 2010
Mini Fran
25 Oct 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
6 rds for time:
5 Thrusters (95#) / 5 Pull Ups
Time: 14 minutes
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
6 rds for time:
5 Thrusters (95#) / 5 Pull Ups
Time: 14 minutes
Sunday, October 24, 2010
Dead Clean & Press
24 Oct 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
3 x 5 Back Squat (45#)
Power Clean & Press 5 x 75,85,95,105,115
Deadlift 5 x 135,155,175,195,215
Time: 34 minutes
Accumulate 1 minute of L-Sit time (6 x 10 sec)
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
3 x 5 Back Squat (45#)
Power Clean & Press 5 x 75,85,95,105,115
Deadlift 5 x 135,155,175,195,215
Time: 34 minutes
Accumulate 1 minute of L-Sit time (6 x 10 sec)
Friday, October 22, 2010
Squat & Press
22 Oct 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
Squat 5 x 75,95,115,135,155
Press 5 x 55,65,80,85,100,105
Time: 25 minutes
Accumulate 1 minute of L-Sit time (6 x 10 sec)
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
Squat 5 x 75,95,115,135,155
Press 5 x 55,65,80,85,100,105
Time: 25 minutes
Accumulate 1 minute of L-Sit time (6 x 10 sec)
Thursday, October 21, 2010
KB Clean & Press
21 Oct 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
rounds in 15 minutes of:
5 KB Clean & Press (50#) per hand
Rounds: 7
Time: 15 minutes
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
rounds in 15 minutes of:
5 KB Clean & Press (50#) per hand
Rounds: 7
Time: 15 minutes
Monday, October 18, 2010
Swing-Dip-Pull
18 Oct 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
rounds in 15 minutes of:
10 KB Swings (40#) / 5 Dips / 5 Pull Ups
Rounds: 6
Time: 15 minutes
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
rounds in 15 minutes of:
10 KB Swings (40#) / 5 Dips / 5 Pull Ups
Rounds: 6
Time: 15 minutes
Sunday, October 17, 2010
Randy
17 Oct 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
Randy
For time:
75 Power Snatch (75#)
Time: 19 minutes
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
Randy
For time:
75 Power Snatch (75#)
Time: 19 minutes
Friday, October 15, 2010
Hang Clean/Burpee
15 Oct 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
3 rds For time:
15 Hang Power Clean (95#)
15 Burpees
Time: 18 minutes
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
3 rds For time:
15 Hang Power Clean (95#)
15 Burpees
Time: 18 minutes
Wednesday, October 13, 2010
Handstand / Pull Up
13 Oct 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
7 rds For time:
7 Handstand Push Ups
7 Pull Ups
Time: 17 minutes
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
7 rds For time:
7 Handstand Push Ups
7 Pull Ups
Time: 17 minutes
Tuesday, October 12, 2010
Dead Run
12 Oct 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
3 rds For time:
185# deadlifts x 10
20 Push Ups
400 m run
Time: 22 minutes
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
3 rds For time:
185# deadlifts x 10
20 Push Ups
400 m run
Time: 22 minutes
Sunday, October 10, 2010
Clean/Run
10 Oct 2010
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 3 Parallellette Pass Thru
3 x 30 sec Parallellette Knee Tuck Hold
For time:
Hang Squat Clean 21 reps (45#)
Run 800 meters
Hang Squat Clean 15 reps (45#)
Run 800 meters
Hang Squat Clean 9 reps (45#)
Run 800 meters
Time: 28 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 3 Parallellette Pass Thru
3 x 30 sec Parallellette Knee Tuck Hold
For time:
Hang Squat Clean 21 reps (45#)
Run 800 meters
Hang Squat Clean 15 reps (45#)
Run 800 meters
Hang Squat Clean 9 reps (45#)
Run 800 meters
Time: 28 minutes
Saturday, October 9, 2010
Jump rope/Sit-up
9 Oct 2010
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
Jump rope for 2 minutes
Sit-up for 2 minutes
Jump rope for 90 seconds
Sit-up for 90 seconds
Jump rope for 1-minute
Sit-up for 1-minute
Jump rope for 30 seconds
Sit-up for 30 seconds
Workout Time: 10 min 45 sec
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
Jump rope for 2 minutes
Sit-up for 2 minutes
Jump rope for 90 seconds
Sit-up for 90 seconds
Jump rope for 1-minute
Sit-up for 1-minute
Jump rope for 30 seconds
Sit-up for 30 seconds
Workout Time: 10 min 45 sec
Thursday, October 7, 2010
Bill Starr Week 8 Day 3
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Power Snatch (#45)
Strength
Squat 5 x 95,115,140,155; 3 x 185; 8 x 135
Bench Press 5 x 115,140,165,185; 3 x 210; 8 x 155
Power Clean 5 x 95,105,125; 3 x 140, 8 x 105
Strength Time: 53 minutes
Tuesday, October 5, 2010
Bill Starr Week 8 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 85,105,120; 1 x 135; Push Press 4 x 135
Squat 5 x 90,115,135,135
Deadlift 5 x 155,190,220,250
Strength Time: 34 minutes
Sunday, October 3, 2010
Bill Starr Week 8 Day 1
3 Oct 2010
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Power Snatch (45#)
Strength
Squat 5 x 95,115,140,160,180
Bench Press 5 x 115,135,160,185,205
Power Clean 5 x 70,90,105,125,140
Strength Time: 52 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Power Snatch (45#)
Strength
Squat 5 x 95,115,140,160,180
Bench Press 5 x 115,135,160,185,205
Power Clean 5 x 70,90,105,125,140
Strength Time: 52 minutes
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