31 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 5x125, 145, 159 x 5,5,5
Curl 2x15x27# DBs
Neck Harness 4x20x25#
Squat 10x45, 5x95, 115, 135 x 5,5,10
Time: 42 minutes
Saturday, March 31, 2012
Thursday, March 29, 2012
Greyskull LP Week 8 Day 3
29 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 5x65, 5x85, 94 x 5,5,10
Chin 17# x 7,7
Neck Harness 4x20x30#
Squat 10x45, 5x95, 5x115, 132 x 5,5,10
Time: 44 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 5x65, 5x85, 94 x 5,5,10
Chin 17# x 7,7
Neck Harness 4x20x30#
Squat 10x45, 5x95, 5x115, 132 x 5,5,10
Time: 44 minutes
Tuesday, March 27, 2012
Greyskull LP Week 8 Day 2
27 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Bench 5x135, 5x145, 157 x 5,5,10
Curl 2x14x27# DBs
Neck Harness 4x20x30#
Deadlift 5 x 135, 155, 175, 195
Time: 34 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Bench 5x135, 5x145, 157 x 5,5,10
Curl 2x14x27# DBs
Neck Harness 4x20x30#
Deadlift 5 x 135, 155, 175, 195
Time: 34 minutes
Sunday, March 25, 2012
Greyskull LP Week 8 Day 1
25 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 5x65, 5x85, 92 x 5,5,10
Chin 16# x 7,7
Neck Harness 4x20x27#
Squat 10x45, 5x95, 5x115, 130 x 5,5,10
Time: 38 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 5x65, 5x85, 92 x 5,5,10
Chin 16# x 7,7
Neck Harness 4x20x27#
Squat 10x45, 5x95, 5x115, 130 x 5,5,10
Time: 38 minutes
Friday, March 23, 2012
Greyskull LP Week 7 Day 3
23 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 5x135, 145, 155 x 5,5,10
Curl 2x13x27# DBs
Neck Harness 4x20x27#
Squat 10x45, 5x95, 115, 127 x 5,5,10
Time: 34 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 5x135, 145, 155 x 5,5,10
Curl 2x13x27# DBs
Neck Harness 4x20x27#
Squat 10x45, 5x95, 115, 127 x 5,5,10
Time: 34 minutes
Thursday, March 22, 2012
Greyskull LP Week 7 Day 2
21 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 5x65, 5x75, 90 x 5,5,10
Chin 15# x 7,7
Neck Harness 4x20x27#
Deadlift 5x135, 5x155, 5x175, 5x190
Time: 35 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 5x65, 5x75, 90 x 5,5,10
Chin 15# x 7,7
Neck Harness 4x20x27#
Deadlift 5x135, 5x155, 5x175, 5x190
Time: 35 minutes
Monday, March 19, 2012
Greyskull LP Week 7 Day 1
19 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 8x125, 152 x 5,5,10
Curl 2x12x27# DBs
Neck Harness 4x20x27#
Squat 10x45, 5x95, 115, 115, 125 x 5,5,10
Time: 34 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 8x125, 152 x 5,5,10
Curl 2x12x27# DBs
Neck Harness 4x20x27#
Squat 10x45, 5x95, 115, 115, 125 x 5,5,10
Time: 34 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Saturday, March 17, 2012
Greyskull LP Week 6 Day 3
17 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 8x65, 87 x 5,5,10
Chin 14# x 7,7
Neck Harness 4x20x25#
Squat 10x45, 8x95, 122 x 5,5,10
Time: 31 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 8x65, 87 x 5,5,10
Chin 14# x 7,7
Neck Harness 4x20x25#
Squat 10x45, 8x95, 122 x 5,5,10
Time: 31 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Thursday, March 15, 2012
Greyskull LP Week 6 Day 2
15 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Bench 10x95, 8x135, 150 x 5,5,10
Curl 2x15x26# DBs
Neck Harness 4x20x25#
Deadlift 5 x 135, 155, 175, 185
Time: 25 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Bench 10x95, 8x135, 150 x 5,5,10
Curl 2x15x26# DBs
Neck Harness 4x20x25#
Deadlift 5 x 135, 155, 175, 185
Time: 25 minutes
Tuesday, March 13, 2012
Greyskull LP Week 6 Day 1
13 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 8x65, 85 x 5,5,10
Chin 13# x 7,7
Neck Harness 4x20x25#
Squat 10x45, 8x95, 120 x 5,5,10
Time: 32 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Greyskull
Press 10x45, 8x65, 85 x 5,5,10
Chin 13# x 7,7
Neck Harness 4x20x25#
Squat 10x45, 8x95, 120 x 5,5,10
Time: 32 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Monday, March 12, 2012
Sunday, March 11, 2012
Greyskull LP Week 5 Day 3
11 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 8x125, 147 x 5,5,10
Curl 2x15x26# DBs
Neck Harness 4x20x22#
Squat 10x45, 8x95, 117 x 5,5,10
Time: 33 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Greyskull
Bench 10x95, 8x125, 147 x 5,5,10
Curl 2x15x26# DBs
Neck Harness 4x20x22#
Squat 10x45, 8x95, 117 x 5,5,10
Time: 33 minutes
MetCon
10 x 50 yd Sprints, on the minute
Time: 10 minutes
Saturday, March 10, 2012
Greyskull LP Week 5 Day 2
10 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 8x65, 84 x 5,5,10
Chin 12# x 7,7
Neck Harness 4x20x22#
Deadlift 5x135, 5x155, 180 x 8
Time: 33 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 8x65, 84 x 5,5,10
Chin 12# x 7,7
Neck Harness 4x20x22#
Deadlift 5x135, 5x155, 180 x 8
Time: 33 minutes
Thursday, March 8, 2012
Greyskull LP Week 5 Day 1
8 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x125, 145 x 5,5,10
Curl 2x15x25# DBs
Neck Harness 4x20x22#
Squat 10x45, 8x95, 115 x 5,5,10
Time: 35 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x125, 145 x 5,5,10
Curl 2x15x25# DBs
Neck Harness 4x20x22#
Squat 10x45, 8x95, 115 x 5,5,10
Time: 35 minutes
Monday, March 5, 2012
Greyskull LP Week 4 Day 3
5 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 8x65, 82 x 5,5,10
Chin 11# x 7,7
Neck Harness 4x20x22#
Squat 10x45, 8x95, 112 x 5,5,10
Time: 34 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 8x65, 82 x 5,5,10
Chin 11# x 7,7
Neck Harness 4x20x22#
Squat 10x45, 8x95, 112 x 5,5,10
Time: 34 minutes
Sunday, March 4, 2012
Greyskull LP Week 4 Day 2
4 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x120, 144 x 5,5,10
Curl 2x14x25# DBs
Neck Harness 4x20x22#
Deadlift 5x135, 5x155, 175 x 10
Time: 38 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Chin Up
Bench 10x95, 8x120, 144 x 5,5,10
Curl 2x14x25# DBs
Neck Harness 4x20x22#
Deadlift 5x135, 5x155, 175 x 10
Time: 38 minutes
Friday, March 2, 2012
Greyskull LP Week 4 Day 1
2 Mar 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 8x65, 80 x 5,5,10
Chin 10# x 7,7
Neck Harness 4x20x20#
Squat 10x45, 8x95, 110 x 5,5,10
Time: 28 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
3-2-1 Chin Up
Press 10x45, 8x65, 80 x 5,5,10
Chin 10# x 7,7
Neck Harness 4x20x20#
Squat 10x45, 8x95, 110 x 5,5,10
Time: 28 minutes
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