Power Clean & Bench - 1 RM

30 Dec 2010

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

P. Clean 1 x 45,65,95,105,115,125,135,145,155; 165 fail. 155 is 5# below my 1 rep max.
Bench 1 x 134,145,155,165,175,185,195,205,215; 225 fail. 215 is a new 1RM.

Time: 47 minutes

Press - 1 RM

29 Dec 2010

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

Press 1 x 45,65,85,95,105,115,125,135,145; 150 fail.

145 matches my 1 rep max.

Time: 20 minutes

Deadlift - 1 RM

28 Dec 2010

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

Deadlift 1 x 135,155,175,195,215,235,255,275,295; 315 fail.

295 is 5# from my 1 rep max

Time: 25 minutes

Back Squat - 1 RM

26 Dec 2010

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

Back Squat 5 x 45,95; 3 x 115; 2 x 145; 1 x 165; 2 x 185; 1 x 190,195,200,205,210

210 is a new 1 rep max!

Time: 36 minutes

Rip B Wk5 D3

23 Dec 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

Back Squat 5 x 45,95; 3 x 115; 2 x 135; 1 x 155; 5 x 175; 3 x 180; 2 x 185; 1 x 190
Bench Press 5 x 135; 3 x 155; 2 x 170; 3x5x180
Good Morning 3 x 10 (45#)
Chin Ups 8,8,8

Time: 58 minutes

Rip A Wk5 D2

21 Dec 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

Back Squat 5 x 45,95; 3 x 115; 2 x 135; 1 x 155; 3x5x175
Press 5 x 75; 3 x 95; 2 x 115; 3x5x125
Power Clean 5 x 65; 3 x 85; 2 x 100; 3x5x110

Time: 64 minutes

Rip B Wk5 D1

19 Dec 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

Back Squat 5 x 45,95; 3 x 115; 2 x 135; 1 x 155; 3x5x175
Bench Press 5 x 135; 3 x 155; 2 x 170; 3x5x180
Good Morning 3 x 10 (45#)

Time: 62 minutes

Rip A Wk4 D3

16 Dec 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

Back Squat 5 x 45,95; 3 x 115; 2 x 135; 1 x 155; 5 x 165; 3 x 170; 2 x 175; 1 x 180
Press 5 x 75; 3 x 95; 2 x 115; 5 x 120; 3 x 125; 2 x 130; 1 x 135
Deadlift 5 x 135; 3 x 165; 2 x 195; 1 x 225

Time: 60 minutes

MMA

15 Dec 2010

MMA

Rip B Wk4 D2

14 Dec 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

Back Squat 5 x 45,95; 3 x 115; 2 x 135; 1 x 155; 3x5x165
Bench Press 5 x 135; 3 x 150; 2 x 165; 3x5x175
Chin Up 8,8,8
Good Morning 3 x 10 (45#)

Time: 60 minutes

MMA

13 Dec 2010

MMA

Rip A Wk4 D1

11 Dec 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 75; 3 x 95; 2 x 115; 3x5x120
Back Squat 5 x 95; 3 x 115; 2 x 135; 1 x 155; 3x5x165
Power Clean 5 x 65; 3 x 85; 2 x 95; 3x5x105

Time: 60 minutes

Rip B Wk3 D3

9 Dec 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

Back Squat 5 x 45,95; 3 x 115; 2 x 135; 5 x 155; 3 x 160; 2 x 165; 1 x 170
Bench Press 5 x 135; 3 x 150; 2 x 165; 3x5x175
Chin Up 8,8,8
Good Morning 3 x 10 (45#)

Time: 50 minutes

MMA

8 Dec 2010

MMA

Rip A Wk3 D2

7 Dec 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 75; 3 x 95; 2 x 115; 3x5x120
Back Squat 5 x 95; 3 x 115; 2 x 135; 3x5155
Deadlift 5 x 155; 3 x 175; 2 x 205; 5 x 225

Time: 47 minutes

MMA

6 Dec 2010

MMA

Rip B Wk3 D1

5 Dec 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

Back Squat 5 x 95; 3 x 115; 2 x 135; 3x5x155
Bench Press 5 x 135; 3 x 145; 2 x 160; 3x5x170
Chin Up 11,8,7
Good Morning 3 x 10 (45#)

Time: 51 minutes

Rip A Wk2 D3

3 Dec 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; 3 x 85; 2 x 105; 5 x 115; 3 x 120; 2 x 125; 1 x 130
Back Squat 5 x 95; 3 x 115; 2 x 135; 5 x 145; 3 x 150; 2 x 155; 1 x 160
Power Clean 5 x 65; 3 x 85; 2 x 95; 3x5x100

Time: 47 minutes

Rip B Wk2 D2

1 Dec 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

Back Squat 5 x 95; 3 x 115; 2 x 135; 3x5x145
Bench Press 5 x 135; 3 x 145; 2 x 155; 3x5x170
Chin Up 10,8,8
Good Morning 3 x 10 (45#)

Time: 46 minutes

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)

Snatch Turkey

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

Dead Clean & Press 2

30 Oct 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

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)

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)

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

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)

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)

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

MMA

20 Oct 2010

MMA

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

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

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

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

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

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

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

Bill Starr Week 8 Day 3

7 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 95,115,140,155; 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

MMA

6 Oct 2010

MMA

Bill Starr Week 8 Day 2

5 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 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

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

MMA

29 Sep 2010

MMA

MMA

27 Sep 2010

MMA

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

Bill Starr Week 7 Day 2

24 Sep 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
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

MMA

22 Sep 2010

MMA

Bill Starr Week 7 Day 1

21 Sep 2010

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

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

MMA

15 Sep 2010

MMA

Bill Starr Week 6 Day 2

14 Sep 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
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

Bill Starr Week 6 Day 1

12 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 (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

Bill Starr Week 5 Day 3

10 Sep 2010

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

MMA

8 Sep 2010

MMA

Bill Starr Week 5 Day 2

7 Sep 2010

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

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

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

MMA

1 Sep 2010 - MMA

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

Grace

29 July 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

MetCon
Grace - 30 Clean and Press for time (115#)

Time: 15 minutes

5/3/1 Week 12 Day 1&2&3 Deload Week

27 July 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
Press 5 x 55,55,55,55,70,85
Squat 5 x 70,70,70,70,90,105
Deadlift 5 x 110,110,110,110,130,155

Strength Time: 20 minutes

2010 NJ State Triathlon

24 July 2010

NJ State Triathlon - 5oo yd swim/11.5 mile bike/3.1 mile run - 2 hours.

5/3/1 Week 11 Day 3&4

20 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 14 Push Up
3 x 20 Ab Mat Sit Up

Strength
Deadlift 5 x 130,155; 3 x 180; 5 x 190; 3 x 215; 3 x 240
Bench 5 x 115,135,145; 3 x 165; 5 x 185

Strength Time: 32 minutes

5/3/1 Week 11 Day 1&2

18 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 14 Push Up
3 x 20 Ab Mat Sit Up

Strength
Press 5 x 70,85; 3 x 100; 5 x 105; 3 x 120; 3 x 135
Squat 5 x 85,105; 3 x 120; 5 x 130; 3 x 150; 5 x 165

Strength Time: 32 minutes

Swim

17 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 14 Push Up
3 x 20 Ab Mat Sit Ups

Swim 500 m - 16 minutes

5/3/1 Week 10 Day 4

16 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 14 Push Up
3 x 20 Ab Mat Sit Up

Strength
Bench 5 x 115; 3 x 125,135,155; 7 x 175

Strength Time: 12 minutes

5/3/1 Week 10 Day 3

15 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 14 Push Up
3 x 20 Ab Mat Sit Up

Strength
Deadlift 5 x 115,140; 3 x 165,180,205; 5 x 230

Strength Time: 15 minutes

5/3/1 Week 10 Day 2

14 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 14 Push Up
3 x 20 Ab Mat Sit Up

Strength
Press 5 x 65,75; 3 x 90,100,110; 5 x 125

MetCon
9-7-5-3-1 rep rds of KB Clean and Press (35#) each arm

Strength Time: 18 minutes
MetCon Time: 4 minutes

5/3/1 Week 10 Day 1

12 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 12 Push Up
3 x 20 Ab Mat Sit Up

Strength
Squat 5 x 80,95; 3 x 115,125,140; 7 x 160

MetCon
75 Overhead Squats for time (45#)

Strength Time: 20 minutes
MetCon Time: 10 minutes

5/3/1 Week 9 Day 4

10 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 12 Push Up
3 x 20 Ab Mat Sit Up

Strength
Bench 5 x 115,125,145; 10 x 165

MetCon
JT - 21-15-9 rep rds of: Handstand Push Ups/Dips/Push Ups

Strength Time: 11 minutes
MetCon Time: 20 minutes

5/3/1 Week 9 Day 3

9 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 12 Push Up
3 x 20 Ab Mat Sit Up

Strength
Deadlift 5 x 135,145,155,165,190; 7 x 215

MetCon
2 Power Cleans (115#) every minute for 10 minutes.

Strength Time: 18 minutes
MetCon Time: 10 minutes

5/3/1 Week 9 Day 2

7 July 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
Press 5 x 55,70,85,95,105,120

MetCon
Randy - 75 Power Snatches for time (45#)

Strength Time: 13 minutes
MetCon Time: 12 minutes

5/3/1 Week 9 Day 1

6 July 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 70,90,105,115,130; 10 x 150

MetCon
5 rounds for time: 5 Deadlifts (135#)/10 Burpees

Strength Time: 22 minutes
MetCon Time: 10 minutes

5/3/1 Week 8 Day 3 & 4 (Deload)

4 July 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
Deadlift 5 x 135,155,165
Bench Press 5 x 70 (db's),70(db's),80(db's),90(db's),95,115

MetCon
Sourland hike

Strength Time: 15 minutes
MetCon Time: 50 minutes

Pull-Push-Lunge

3 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
5 x Right Side Rolls
5 x Left Side Rolls

MetCon
10 rds for time of:
5 Pull-ups/5 Dips/ 10 Walking Lunge Steps

MetCon Time: 22 minutes

5/3/1 Week 8 Day 1 & 2 (Deload)

2 July 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 75,75,75,75,95,115
Press 5 x 55,55,55,55,70,80

MetCon
Run 2 miles

Strength Time: 30 minutes
MetCon Time: 18 minutes 46 seconds

5/3/1 Week 7 Day 4

1 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Bench Press 5 x 95,115; 3 x 130; 5 x 140; 3 x 160; 5 x 180

MetCon
9-7-5 rep rounds (per hand) of KB Snatches (35#)

Strength Time: 15 minutes
MetCon Time: 3 minutes

5/3/1 Week 7 Day 3

30 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Deadlift 5 x 140,165; 3 x 195; 5 x 205; 3 x 235; 1 x 260

MetCon
5 rds for time of: 8 pull ups/8 dips/10 KB Swings (50#)

Strength Time: 18 minutes
MetCon Time: 19 minutes

Box and Run

27 June 2010

Box - 4 x 2 min rounds

Run - 2 miles; 19 minutes

5/3/1 Week 7 Day 2

25 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Squat 5 x 95,115; 3 x 130; 5 x 140; 3 x 160; 1 x 180

MetCon
5 rds for time of: 7 pull ups/7 dips/10 wall ball (20#)

Strength Time: 19 minutes
MetCon Time: 15 minutes

5/3/1 Week 7 Day 1

24 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Press 5 x 70,80; 3 x 95; 5 x 100; 3 x 115; 3 x 130

MetCon
Run 1.4 miles

Strength Time: 11 minutes
Run Time: 12 min 49 sec

5/3/1 Week 6 Day 4

22 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Deadlift 5 x 135,155; 3 x 180,195,220,250

MetCon
35 Dips/35 Pull Ups
Rest, then
Run 1 mile

Strength Time: 23 minutes
MetCon Time: 10 minutes
Run Time: 9 min 48 sec

5/3/1 Week 6 Day 3

21 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Bench Press 5 x 115,120; 3 x 125,135,150; 8 x 170

MetCon
Turkish Get Up (per hand): 5 (25#), 4 (25#), 3 (30#), 2 (35#), 1 (40#)

Strength Time: 16 minutes
MetCon Time: 19 minutes

5/3/1 Week 6 Day 2

19 June 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
Press 5 x 60,75; 3 x 90,95,110; 5 x 120

MetCon
7 rds: 7 KB Clean & Jerk per hand (35# kb)

Strength Time: 15 minutes
MetCon Time: 10 minutes

5/3/1 Week 6 Day 1

18 June 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 95,105; 3 x 115,130,150; 5 x 170

MetCon
5 rds for time of: 6 pull ups/6 dips/10 box jumps
Rest, then
Run 1 mile

Strength Time: 19 minutes
MetCon Time: 14 minutes
Run Time: 9 min 51 sec

5/3/1 Week 5 Day 4

16 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Bench Press 5 x 95,115,125,140; 10 x 160

MetCon
Grace - 30 Clean & Jerk - 100#

Strength Time: 11 minutes
MetCon Time: 10 minutes

5/3/1 Week 5 Day 3

15 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Deadlift 5 x 135,155,165,180,205,235

MetCon
800 m run - 30 dips - 30 pull ups - 400 m run

Strength Time: 14 minutes
MetCon Time: 19 minutes

2010 Tri 4

13 June 2010

Bike - 10 miles, 49 minutes
Swim - 500 yards, 15 minutes

5/3/1 Week 5 Day 2

12 June 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
Press 5 x 55,70,80,90,100,115

MetCon
5 rds - 5 KB Snatch per hand (#30)

Strength Time: 14 minutes
MetCon Time: 4 minutes

5/3/1 Week 5 Day 1

11 June 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 75,95,115,125,140,160

MetCon
400 m run - 25 dips - 25 pull ups - 400 m run

Strength Time: 21 minutes
MetCon Time: 15 minutes

5/3/1 Week 4 Day 3 (Deload)

8 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up
3 x 5 Back Squat (45#)

Strength
Deadlift 5 x 115,115,115,115,135,160

MetCon
400 m run - 25 dips - 25 pull ups - 400 m run

Strength Time: 10 minutes
MetCon Time: 18 minutes

2010 Tri 3

6 June 2010

Bike - 10 miles, 47 minutes
Swim - 500 yards, 16 minutes

2010 Hillsborough Hop 5K

5 June 2010

Run 5K - 35 minutes, 11 sec.

Felt like crap.

OneWorld 5/3/1 Week 4 Day 1&2 (Deload)

3 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Squat 5 x 75,75,75,75,95,110
Press 5 x 55,55,55,55,65,80

Strength Time: 19 minutes

OneWorld 5/3/1 Week 3 Day 3&4

1 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 5 Back Squat (45#)
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Deadlift 5 x 135,160; 3 x 190; 5 x 205; 3 x 230; 1 x 255
Bench Press 5 x 115,125; 3 x 135; 5 x 145; 3 x 155; 6 x 175

Strength Time: 34 minutes

2010 Tri 2

30 May 2010

Bike - 8.4 miles, 40 minutes
Swim - 500 yards, 16 minutes

OneWorld 5/3/1 Week 3 Day 2

29 May 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Press 5 x 65,80; 3 x 90; 5 x 100; 3 x 110; 5 x 125

MetCon
6 rds for time of: Boxing - 2 minutes heavy bag, 1 minute rest

Strength Time: 15 minutes
MetCon Time: 17 minutes

OneWorld 5/3/1 Week 3 Day 1

28 May 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Squat 5 x 95,115; 3 x 130; 5 x 140; 3 x 155; 6 x 175

MetCon
3 rds for time of: 7 Thrusters (45#)/7 Pull Ups

Strength Time: 16 minutes
MetCon Time: 6 minutes

OneWorld 5/3/1 Week 2 Day 4

27 May 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 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Bench Press 5 x 115,125,135; 3 x 145,155; 8 x 165

MetCon
5 rds for time of: 5 dips/10 air squats

Strength Time: 13 minutes
MetCon Time: 5 minutes

OneWorld 5/3/1 Week 2 Day 3

25 May 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 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Deadlift 5 x 135,155; 3 x 175,200,220; 5 x 245

MetCon
6 rds for time of: 200 yd run/10 kb swings (50#)

Strength Time: 14 minutes
MetCon Time: 18 minutes

2010 Tri 1

23 May 2010

Bike - 6.2 miles, 29 minutes
Swim - 500 yards, 17 minutes

OneWorld 5/3/1 Week 2 Day 2

22 May 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Press 5 x 60,70; 3 x 85,95,105; 5 x 120

MetCon
5 rds for time of: 5 dips/100 m run

Strength Time: 12 minutes
MetCon Time: 12 minutes

OneWorld 5/3/1 Week 2 Day 1

21 May 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Squat 5 x 95,105; 3 x 120,135,150; 7 x 165

MetCon
Tabata 1 arm KB swings (35#), 5 per arm

Strength Time: 19 minutes
MetCon Time: 4 minutes

OneWorld 5/3/1 Week 1 Day 4

19 May 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Back Squat (45#)
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Bench Press 5 x 115,125,135,145; 10 x 155

MetCon
Bike 15 minutes - L4 Interval, 3.6 mi

Strength Time: 10 minutes
MetCon Time: 15 minutes

OneWorld 5/3/1 Week 1 Day 3

18 May 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 15 Ab Mat Sit Up
3 x 5 Back Squat (45#)
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Deadlift 5 x 135,155,175,195,215; 7 x 230

MetCon
3 rds for time: 21 KB Swings (40#)/12 Pull Ups

Strength Time: 17 minutes
MetCon Time: 14 minutes

OneWorld 5/3/1 Week 1 Day 2

16 May 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Press 5 x 55,65,80,90,100; 6 x 110

MetCon
For time - 25 dips/25 alt db bent over row (25#/hand)

Strength Time: 13 minutes
MetCon Time: 8 minutes

OneWorld 5/3/1 Week 1 Day 1

15 May 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Pull Ups
3 x 15 Ab Mat Sit Ups

Strength
Squat 5 x 75,95,110,120,140; 10 x 155

MetCon
Sprints - 50 yd x 16

Strength Time: 19 minutes
MetCon Time: 16 minutes

OneWorld 40

12 May 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 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Pull Ups
3 x 15 Ab Mat Sit Ups

Strength
Power Snatch + Overhead Squat 3 x 45,65,75,85

MetCon
5 rds for time: Bench Press x 5 (150#)/2 minute Bike

Strength Time: 8 minutes
MetCon Time: 15 minutes

OneWorld 39

11 May 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

MetCon
10 Squat Clean & Jerk (95#)
21 Burpees
50 Ab Mat Sit Ups
21 DB Thrusters (25# per hand))
21 Pull Ups
10 Squat Clean & Jerk (95#)

MetCon Time: 25 minutes

OneWorld 38

9 May 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 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Deadlift 1 x 135,155,195,215
3 x 205,205,205,205,205

MetCon
AMRAP in 12 minutes of: 3 Clean & Jerk (95#)/5 Pull Ups/10 Ab Mat Sit Ups
Rounds = 6

Strength Time: 14 minutes
MetCon Time: 12 minutes

OneWorld 37

8 May 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Back Squat 3 x 100,120,140,150,160
Press 3 x 100,105,110,115,120

Strength Time: 19 minutes

OneWorld 36

7 May 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 5 Back Squat 45#
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Power Clean 3 x 95,105,115,125,135,145

MetCon
50 yd Sprint (on the minute) x 12

Strength Time: 10 minutes
MetCon Time: 12 minutes

OneWorld 35

5 May 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 5 Back Squat 45#
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Front Squat 3 x 100,110,120,130,140
BenchPress 3 x 155,170,180,190,200

MetCon
4 rds for time: 5 Pull Ups/10 Box Jump/15 Push Press (75#)

Strength Time: 25 minutes
MetCon Time: 14 minutes

OneWorld 34

3 May 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

MetCon
5 rds for time: 2 minute Bike/15 Ab Mat Sit Ups/10 Deadlifts (135#)

MetCon Time: 21 minutes

OneWorld 33

1 May 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Back Squat 3 x 95,115,135,145; 5 x 155
Press 3 x 95,100,105,110,115,120

MetCon
4 rds for time: 4 Hand Stand Push Ups/10 KB Swings (40#)/15 Air Squats

Strength Time: 21 minutes
MetCon Time: 9 minutes

OneWorld 32

30 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (#45)

Strength
Hang Power Snatch 5 x 45,55,65,75,85
Power Snatch 1 x 95,105,115

MetCon
AMRAP in 15 minutes: 3 x Squat Clean (95#)/Dip/Pull Up
Rounds completed = 7

Strength Time: 12 minutes
MetCon Time: 15 minutes

OneWorld 31

28 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (#45)

Strength
Bench Press 3 x 135,155,175,185,195
Front Squat 3 x 95,105,115,125,135

MetCon
KB Snatch: 9-6-3 reps per hand (35#)

Strength Time: 22 minutes
MetCon Time: 2.5 minutes

OneWorld 30

27 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (#45)

MetCon (Freddy's Revenge)
5 rds for time:
5 Push Press (115#)
10 Burpess

MetCon Time: 17 minutes

OneWorld 29

25 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (#45)

Strength
Deadlift
Warm Up: 2 x 135,155,185,205
Workout: 2 DL every minute on the minute (225#), 8 sets.

Strength Time: 8 minutes

Grace

24 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (#45)

MetCon
Grace: 30 Power Clean and Press (#95)

MetCon Time: 12 minutes

Still getting over bronchitis

OneWorld 28

13 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Press 5 x 65,85,95,105,115
Back Squat 5 x 95,110,125,140,150

Strength Time: 28 minutes

OneWorld 27

11 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (45#)

Strength
Power Clean 1 x 45,95,100,105,110,115,120,125,130,135,140,145,150,155,160

MetCon
12 x 50 yd sprints (on the minute)

Strength Time: 16 minutes
MetCon Time: 12 minutes

OneWorld 26

10 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (45#)

Strength
Split Jerk 3 x 45,65,85,95,105,115,125,130

MetCon
Tabata KB Swings (1 arm/35# - switch hands @ 5 reps)

Strength Time: 17 minutes
MetCon Time: 4 minutes

OneWorld 25

9 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Back Squat 5 x 95,105,115,125,135,145

MetCon
21 P Cleans (95#)/21 burpees/1 minute bike
15 P Cleans (95#)/15 burpees/2.5 minute bike
9 P Cleans (95#)/9 burpees/5 minute bike

Strength Time: 16 minutes
MetCon Time: 25 minutes

OneWorld 24

7 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (45#)

Strength
Bench Press 3 x 135,155,175,185,190

MetCon
Diane lite: 5 rds for time of - 2 minute bike/10 overhead squats (45#)

Strength Time: 10 minutes
MetCon Time: 21 minutes

OneWorld 23

6 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat (45#)

Strength
Deadlift 3 x 135,160,180,205,225,240

MetCon
10 x 50 yd Sprints (on the minute)

Strength Time: 11 minutes
MetCon Time: 10 minutes

OneWorld 22

4 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Pull Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Press 5 x 65,85,95,105,110; 3 x 115
Back Squat 5 x 95,105,115,125,135,140

Strength Time: 30 minutes

OneWorld 21

3 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under

Strength
Power Clean 3 x 95,105,115,125,135,145

MetCon
Helen - 3 rds for time of: 400m run/21 KB swings (50#)/12 Pull Ups

Strength Time: 11 minutes
MetCon Time: 24 minutes

OneWorld 20

2 Apr 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Chin Up

Strength
Overhead Squat 3 x 45,55,70,80,90
Back Squat 10 x 2 x 100#
Bench Press 3 x 135,155,165,175,185

Strength Time: 34 minutes

OneWorld 19

31 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 15 Ab Mat Sit Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Chin Up
3 x 5 Back Squat (45#)

Strength
Deadlift 3 x 135,155,175,195,215,225,235

Training
5 rds for time of: 5 KB Snatches per hand (35#)

Strength Time: 12 minutes
Training Time: 5 minutes

OneWorld 18

30 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Chin Up

Strength
Press 5 x 65,85,95,105,110
Back Squat 5 x 95,105,115,125,135

Training
15 Push Ups/1 Ab Mat Sit Up -> 1 Push Up/15 Ab Mat Sit Ups

Strength Time: 22 minutes
Training Time: 22 minutes

OneWorld 17

28 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat 45#

Strength
Split Jerk 3 x 45,65,85,95,105,115,125

MetCon
9-6-3 rep rds for time:
45# thrusters/pull ups

Strength Time: 12 minutes
MetCon Time: 5 minutes

OneWorld 16

27 Mar 2010

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
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat 45#

Strength
Squat Clean 3 x 45,95,105,115

MetCon
3 rds for time:
15 Air Squats
5 Pull Ups
5 Dips
10 Hang Power Cleans (45#)

Strength Time: 5 minutes
MetCon Time: 9 minutes

OneWorld 15

26 Mar 2010

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
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat 45#

MetCon
For Time:
25 Box Jumps
25 Jumping Pull Ups
25 KB Swings 35#
25 Push Press 45#
28 Walking Lunges
25 Hanging Knee Raises
25 Back Extensions
25 Wall Balls 20#
25 Burpees
100 Jump Ropes

Time: 27 minutes

OneWorld 14

25 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3 x 5 Low Hurdle Step Over
3 x 5 High Hurdle Step Under
3 x 5 Back Squat 45#
3 x 3 Chin Ups

Strength
Overhead Squat 3 x 45,55,65,75,85
Bench Press 3 x 135,150,160,170,180

MetCon
3 rds for time of:
10 KB Snatches 5/arm (35#)
50 ft Bear Crawl
90m Run

Strength Time: 22 minutes
MetCon Time: 7 minutes

OneWorld 13

23 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under
3x 5 Back Squat 45#

MetCon
5 rds for time of:
Deadlift x 5 (180#)
Burpees x 10

MetCon Time: 13 minutes

OneWorld 12

21 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Press 5 x 45,65,85,95,105
Back Squat 5 x 45,95,105,115,125

Strength Time: 19 minutes

OneWorld 11

19 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under
3x 5 Back Squat 45#

Strength
Overhead Squat 3 x 45,45,45
(hold top 15 sec on each rep, bottom 15 sec on last rep, each set)
Deadlift 5 x 135,155,180,200,220

Strength Time: 27 minutes

OneWorld 10

18 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Overhead Squat 3 x 45,55,65,75,80
Bench Press 3 x 135,145,155,165,175

Strength Time: 19 minutes

Slow Grace

17 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Power Clean & Press 5 x 95,100,105,110,115,120

Strength Time: 17 minutes

Back spasms again this morning, but right now I feel almost perfectly normal!

Press & Squat

15 Mar 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Press 3 x 45,65,75,85,95
Squat 3 x 45,65,85,10,125

Strength Time: 19 minutes

Been sick for a couple of weeks and just needed to move again. Back is in pre-spasm mode.

OneWorld 9

27 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Clean High Pull 3 x 115,125,135,145,155

MetCon
50 Jumping Pullups

Strength Time: 8 minutes
MetCon Time: 4 minutes

OneWorld 8

25 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Deadlift 1 x 135,155,175,195,205,215; 3 x 225,225,225

MetCon
5 rds: 5 handstand push ups/10 hanging knee raise

Strength Time: 15 minutes
MetCon Time: 6 minutes

OneWorld 7

23 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Press 5 x 75,85,95,105,115; 3 x 120
Back Squat 5 x 5 x 95,115,125,135,145,150

Strength Time: 30 minutes

OneWorld 6

21 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Bent Over Row 5 x 45,65,75,85,95,105,110,120

MetCon
7 rds: 7 med ball cleans/7 push ups

Strength Time: 10 minutes
MetCon Time: 7 minutes

OneWorld 5

20 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
None

MetCon
10,9,...,2,1 Burpees
1,2,...,9,10 Pull Ups

MetCon Time: 24 minutes

OneWorld 4

19 Feb 2010

Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 15 Ab Mat Sit Ups
3x 5 Low Hurdle Step Over
3x 5 High Hurdle Step Under

Strength
Overhead Squat - 3 x 45,65,75,85,95
Bench Press - 3 x 135,145,155,165,175

MetCon
2 rds per hand:
100 m kb farmers walk/20 kb swings (35# kb, no drops during rd)

Strength Time: 25 minutes
MetCon Time: 10 minutes

OneWorld 3

17 Feb 2010

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

Strength
Deadlift - 1 x 135,155,175,195,225,245,265

MetCon
Tabata Mountain Climbers

Strength Time: 12 minutes
MetCon Time: 4 minutes

OneWorld 2

16 Feb 2010

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

Strength
Back Squat - 5 x 95,115,125,135,145
Press - 5 x 75,95,105,110,115

MetCon
21,15,9 rep rds of:
KB Swing (50#) / Push Ups

Strength Time: 25 minutes
MetCon Time: 5 minutes

OneWorld 1

15 Feb 2010

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

5 rds for time:
5 x Snatch Grip Deadlift (95#)
5 x Hang Power Snatch (75#)
5 x Overhead Squat (65#)

Time: 25 minutes

Whole 9 PTP Press PR

13 Feb 2010

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

Press - 1x 45,65,75,85,95,105,115,125,135,140,145 PR

Time: 16 minutes

Whole 9 PTP Deadlift PR

12 Feb 2010

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

Deadlift - 1x 135,145,155,165,175,185,195,205,215,
225,235,245,255,265,275,285,295,300 PR

Time: 25 minutes

Swing - Burp

10 Feb 2010

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

KB Swing (50#) - 1,2,...,9,10
Burpees - 10,9,...,2,1

Time: 16 minutes

Whole 9 PTP 20

9 Feb 2010

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

Press - 5x 75,90,100,110,100
Deadlift - 5x 135,165,185,205,185

Time: 27 minutes

Whole 9 PTP 19

7 Feb 2010

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

Press - 5x 75,85,95,105,95
Deadlift - 5x 135,160,180,200,180

Time: 19 minutes

Power Clean - Front Squat

6 Feb 2010

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

Power Clean - 3x 115,120,125,135,125
Front Squat - 5x 115,120,125,135,125

Time: 22 minutes

Whole 9 PTP 18

5 Feb 2010

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

Press - 5x 85,95,100,110,100
Deadlift - 5x 135,165,185,210,185

Time: 24 minutes

Whole 9 PTP 17

3 Feb 2010

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

Press - 5x 75,85,95,105,95
Deadlift - 5x 135,160,180,200,180

Time: 24 minutes

Whole 9 PTP 16

1 Feb 2010

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

Press - 5x 75,85,95,100,90
Deadlift - 5x 135,155,175,195,175

Time: 24 minutes

2x Bodyweight Power Snatch + OHS

31 Jan 2010

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

2x Bodyweight Power Snatch + OHS at 65#
broken up as: 55 reps (11x5)

Time: 34 minutes

Barbell Grace

30 Jan 2010

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

Grace
30 Clean & Press broken up as:
10 x 115
10 x 120
10 x 125

Time: 19 minutes

Whole 9 PTP 15

29 Jan 2010

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

Press - 5x 75,85,95,105,95
Deadlift - 5x 135,165,185,200,185

Time: 20 minutes

Whole 9 PTP 14 (again)

27 Jan 2010

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

Press - 5x 75,85,95,100,90
Deadlift - 5x 135,160,175,195,175
Power Clean - 3x 115,125,135,145,135

Time: 28 minutes

Whole 9 PTP 13 (again)

25 Jan 2010

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

Press - 5x 75,85,90,95,85
Deadlift - 5x 135,155,175,190,170

Time: 19 minutes

Did a road trip to Maine, so missed a couple of PTPs. Brought the 50# KB though!

KB Grace

23 Jan 2010

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

KB Grace
30 Kettlebell (50#) Clean and Press per hand

Time: 12 minutes

Swing-Push Up

22 Jan 2010

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

For time:
150 Kettlebell (50#) Swings
150 Push Ups
(Broke this up into 15, 10 rep sets)

Time: 25 minutes

Whole 9 PTP 14

20 Jan 2010

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

Press - 5x 75,85,95,100,90
Deadlift - 5x 135,160,175,195,175
Power Clean - 3x 115,125,135,145,135

Time: 28 minutes

Whole 9 PTP 13

19 Jan 2010

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

Press - 5x 75,85,90,95,85
Deadlift - 5x 135,155,175,190,170

Time: 22 minutes

Whole 9 PTP 12

17 Jan 2010

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

Press - 5x 75,85,95,100,90
Deadlift - 5x 135,155,175,195,175

Time: 22 minutes

Bear

16 Jan 2010

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

Bear Complex, as many rds as possible in 10 minutes (95# bar) :
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Total rds: 11

Whole 9 PTP 11

15 Jan 2010

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

Press - 5x 65,75,85,95,85
Deadlift - 5x 135,155,175,190,170

Time: 17 minutes

Whole 9 PTP 10

13 Jan 2010

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

Press - 5x 65,75,85,90,80
Deadlift - 5x 135,155,165,185,165

Time: 17 minutes

Metcon
21 reps of pushups
10 reps of KB clean (per hand) 35# kb
15 reps of pushups
7 reps of KB clean (per hand) 35# kb
9 reps of pushups
5 reps of KB clean (per hand) 35# kb

Time: 5 minutes

Power Clean - Front Squat

11 Jan 2010

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

Metcon: 9,7,5 rep rds of:
1 arm KB Snatch (35#) (9,7,5 reps each arm)
Dips

Time: 5 minutes

Power Clean - 3x 115,125,135,140,135
Front Squat - 5x 115,125,130,135,125

Time: 26 minutes

Whole 9 PTP 9

10 Jan 2010

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

Press - 5x 65,75,85,95,85
Deadlift - 5x 135,155,170,190,170

Time: 19 minutes

Whole 9 PTP 8

9 Jan 2010

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

Press - 5x 65,75,85,90,85
Deadlift - 5x 135,155,165,185,165

Time: 21 minutes

Whole 9 PTP 7

6 Jan 2010

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

Press - 5x 65,70,75,85,75
Deadlift - 5x 140,155,165,175,165
Power Clean - 3x 115,125,135
Front Squat - 5x 115,125,135

Time: 35 minutes

Whole 9 PTP 6

5 Jan 2010

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

Overhead Squat - 3x 45,55,65
Press - 5x 65,70,80,90,80
Deadlift - 5x 135,155,160,180,165

Time: 24 minutes

Whole 9 PTP 5

4 Jan 2010

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

Press - 5x 65,70,75,85,75
Deadlift - 5x 135,145,160,175,160

Time: 20 minutes

Whole 9 PTP 4

2 Jan 2010

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

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

Time: 20 minutes

Resolution run

1 Jan 2010

Resolution Run 5K.

Fun way to start the year.

My resolution: more sleep.