Greyskull LP Week 3 Day 3

29 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Bench 10x95, 8x120, 142 x 5,5,10
Curl 2x13x25# DBs
Neck Harness 4x20x20#
Squat 10x45, 8x95, 107 x 5,5,10

Time: 34 minutes

Greyskull LP Week 3 Day 2

26 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3x3 Chin Up

Press 10x45, 5x65, 79 x 5,5,10
Chin 10# x 7,6
Neck Harness 4x20x17#
Deadlift 5x135, 5x155, 170 x 10

Time: 36 minutes

Greyskull LP Week 3 Day 1

24 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Bench 10x95, 8x115, 140 x 5,5,10
Curl 2x12x25# DBs
Neck Harness 4x20x17#
Squat 10x45, 8x95, 105 x 5,5,10

Time: 26 minutes

Greyskull LP Week 2 Day 3

22 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Press 10x45, 5x65, 79 x 5,5,10
Chin 10# x 6,6
Neck Harness 4x22x15#
Squat 10x45, 8x95, 102 x 5,5,10

Time: 33 minutes

Greyskull LP Week 2 Day 2

20 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Bench 10x95, 8x115, 138 x 5,5,10
Curl 2x15x22# DBs
Neck Harness 4x22x15#
Deadlift 5x135, 5x155, 165x10

Time: 34 minutes

Boxing

18 Feb 2012

6 x 2 minute rounds heavy bag
6 x 1 minute rounds jump rope

Time: 18 minutes

Greyskull LP Week 2 Day 1

17 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Press 10x45, 5x65, 77 x 5,5,10
Chin 25#x3, 10#x3,5
Neck Harness 4x22x10#
Squat 10x45, 8x75, 100 x 5,5,10

Time: 30 minutes

Greyskull LP Week 1 Day 3

15 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Bench 10x95, 8x115, 137 x 5,5,8
Curl 2x15x21# DBs
Neck Harness 4x22x10#
Squat 10x45, 8x75, 97 x 5,5,10

Time: 30 minutes

Greyskull LP Week 1 Day 2

13 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Press 10x45, 5x65, 75 x 5,5,10
Chin 8,8
Neck Harness 4x20x10#
Deadlift 5x135, 5x145, 10x155

Time: 23 minutes

Greyskull LP Week 1 Day 1

11 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Bench 10x95, 5x115, 135 x 5,5,8
Curl 2x15x20# DBs
Neck Harness 4x20x10#
Squat 10x45, 5x75, 95 x 5,5,8

Time: 30 minutes

Riga Day 5

9 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up

Chest Press 10x115#, 8x130#, 5x145#, 5x145#, 8x145#
Leg Press 10x115#, 8x130#, 5x145#, 5x145#, 8x145#
Lat Pull Down 10x115#, 8x130#, 5x145#, 5x145#, 8x145#

Time: 14 minutes

Riga Day 3

7 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up

Chest Press 10x55#, 5x85#, 5x100#, 5x115#, 5x130#
Leg Press 10x55#, 5x85#, 5x100#, 5x115#, 5x130#
Lat Pull Down 10x100#, 8x115#, 6x130#, 5x145#, 5x145#

Time: 12 minutes

Riga Day 1

5 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up

Press 10x8kg db/hand, 5x9kg db/hand, 5x10kg db/hand x 3
Squat 10x8kg db/hand, 5x9kg db/hand, 5x10kg db/hand x 3
Curl 2x15x9kg DBs

Time: 12 minutes

Greyskull LP Day 3

3 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Bench 10x95, 5x115, 5x135, 5x135, 8x135
Curl 2x15x20# DBs
Neck Harness 4x20x10#
Step Up 6/leg x 25,30,35,40,50#

Time: 22 minutes

Greyskull LP Day 2

1 Feb 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up

Press 10x45, 5x65, 5x75, 5x75, 8x75
Weighted Chin 3x6x0#
Deadlift (hamstring pull) 3x5x50 single leg deadlift
Neck harness 3x20x10#

Time: 19 minutes