Rip A Wk2 D1

29 Nov 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 45,65; 3 x 85; 2 x 105; 3x5x115
Back Squat 5 x 95; 3 x 115; 2 x 135; 3x5x145
Deadlift 5 x 135; 3 x 165; 2 x 185; 5 x 215

Time: 36 minutes

Rip B Wk1 D3

26 Nov 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

Front Squat 5 x 95; 3 x 115; 2 x 125; 5 x135; 3 x 140; 1 x 145
Bench Press 5 x 135; 3 x 145; 2 x 155; 3x5x165
Chin Up 10,8,7
Good Morning 3 x 10 (45#)

Time: 44 minutes

Rip A Wk1 D2

24 Nov 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

Front Squat 5 x 45,65; 3 x 85; 2 x 105; 5 x 115
Back Squat 5 x 115,135,135
Press 5 x 45,65; 3 x 85; 2 x 105; 3x5x110
Power Clean 5 x 65; 3 x 75; 2 x 85; 3x5x95

Time: 44 minutes

Rip B Wk1 D1

22 Nov 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

Front Squat 5 x 45,65; 3 x 85; 2 x 105; 3x5x115
Bench Press 5 x 135; 3 x 145; 2 x 155; 3x5x165
Chin Up 8,7,8
Good Morning 3 x 10 (45#)
L-sit 3 x 15 sec

Time: 58 minutes

Rip A

20 Nov 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

Front Squat 5 x 45,65,85,95,115
Press 5 x 70,85,100,115
Deadlift 5 x 135,165,185,205

Time: 50 minutes

DB Clean & Press

12 Nov 2010

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

Squat Clean & Press For time:
15# Dumbbells x 10 reps
20# Dumbbells x 9 reps
25# Dumbbells x 8 reps
30# Dumbbells x 7 reps
35# Dumbbells x 6 reps
40# Dumbbells x 5 reps
45# Dumbbells x 4 reps
45# Dumbbells x 3 reps
45# Dumbbells x 3 reps
45# Dumbbells x 1 reps

Time: 18 minutes

Swing Slam

9 Nov 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 of 21,18,15,12,9,6,3 reps:
KB Swings (35#) / Ball Slams (20#)

Time: 12 minutes

Mini Fran (again)

8 Nov 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: 17 minutes

Snatches

7 Nov 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

On the minute:
Power Snatch & Overhead Squat 1 x 45,50,55,60,65,70,75,80,85,90
Power Snatch 1 x 95,100,105,110,110

Time: 15 minutes

MMA

5 Nov 2010

MMA

Dead Clean & Press 3

4 Nov 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

Power Clean & Press 5 x 85,95,105,115,125
Deadlift 5 x 155,175,195,215,230

Time: 29 minutes

Accumulate 1 minute of L-Sit time (6 x 10 sec)

Swing Burpee

3 Nov 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 15 Hanging Knee Raise

5 rds for time:
10 KB Swings (50#)
10 Burpees

Time: 14 minutes

Squat & Press 3

2 Nov 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 65,80,95,105,115
Squat 5 x 95,115,130,150,165,175

Time: 30 minutes

Accumulate 1 minute of L-Sit time (6 x 10 sec)