Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 127, 147; 3 x 172; 8 x 127
P Clean 5x 60, 75, 90, 105; 3 x 120; 8 x 95
Time: 54 minutes
Saturday, June 30, 2012
Starr Week 2 Day 3
30 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 127, 147; 3 x 172; 8 x 127
P Clean 5x 60, 75, 90, 105; 3 x 120; 8 x 95
Time: 54 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 127, 147; 3 x 172; 8 x 127
P Clean 5x 60, 75, 90, 105; 3 x 120; 8 x 95
Time: 54 minutes
Friday, June 29, 2012
Horsemen - Patron (Silver)
Warm Up: 2x10 Windmill/Cherry Pickers
3x3 Inch Worm
Patron (Silver)
KB Round the World (around the waist)
KB figure 8
KB Snatch
KB Step Up @ 10” box
One minute of each, 3x (12 min total), use a 30# KB, KB may not be set down during session.
Time: 12 minute
Thursday, June 28, 2012
Starr Week 2 Day 2
28 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-17-15 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 127, 127
Time: 38 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-17-15 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 127, 127
Press 5x 65, 80, 92, 105
Deadlift 5x 135, 185, 205, 225
Deadlift 5x 135, 185, 205, 225
Time: 38 minutes
Tuesday, June 26, 2012
Starr Week 2 Day 1
26 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 127, 150, 170
P Clean 5x 60, 75, 85, 105, 117
Time: 40 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
18-15-10 Push Up
9-7-5 Chin Up
20-15-10 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 127, 150, 170
P Clean 5x 60, 75, 85, 105, 117
Time: 40 minutes
Sunday, June 24, 2012
Tumbling and Sprint
24 June 2012
Tumbling
2 rounds of:
5 x forward roll
5 x left side forward roll
5 x right side forward roll
5 x left side backward roll
5 x right side backward roll
Time: 10 minutes
As Many Rounds As Possible in 10 minutes of:
10 x push ups
60 yd sprint
rest = walk back to start
Rounds = 7
Time: 10 minutes
Tumbling
2 rounds of:
5 x forward roll
5 x left side forward roll
5 x right side forward roll
5 x left side backward roll
5 x right side backward roll
Time: 10 minutes
As Many Rounds As Possible in 10 minutes of:
10 x push ups
60 yd sprint
rest = walk back to start
Rounds = 7
Time: 10 minutes
Saturday, June 23, 2012
Starr Week 1 Day 3
23 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
16-16-16 Push Up
8-8-8 Chin Up
20-17-17 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 125, 145; 3 x 170; 8 x 125
P Clean 5x 55, 70, 85, 100; 3 x 115; 8 x 85
Time: 50 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
16-16-16 Push Up
8-8-8 Chin Up
20-17-17 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 125, 145; 3 x 170; 8 x 125
P Clean 5x 55, 70, 85, 100; 3 x 115; 8 x 85
Time: 50 minutes
Thursday, June 21, 2012
Starr Week 1 Day 2
21 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
16-16-14 Push Up
8-8-7 Chin Up
20-17-15 Ab Mat Sit Up
Starr
Squat 5x 80, 105, 125, 125
Time: 37 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
16-16-14 Push Up
8-8-7 Chin Up
20-17-15 Ab Mat Sit Up
Starr
Squat 5x 80, 105, 125, 125
Press 5x 65, 75, 90, 105
Deadlift 5x 135, 155, 185, 205, 220
Deadlift 5x 135, 155, 185, 205, 220
Time: 37 minutes
Tuesday, June 19, 2012
Starr Week 1 Day 1
19 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
16-14-14 Push Up
8-7-7 Chin Up
20-15-15 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 125, 145, 165
P Clean 5x 55, 70, 85, 100, 112
Time: 50 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
16-14-14 Push Up
8-7-7 Chin Up
20-15-15 Ab Mat Sit Up
Starr
Squat 5x 85, 105, 125, 145, 165
P Clean 5x 55, 70, 85, 100, 112
Time: 50 minutes
Monday, June 18, 2012
Saturday, June 16, 2012
Greyskull LP Week 17 Day 3
16 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
14-14-14 Push Up
7-7-7 Chin Up
15-15-15 Ab Mat Sit Up
Greyskull
Squat 5x45, 95; 3x115; 2x135; 155 x 5,5,5
Press 5x45,55,57,57,57
Time: 43 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
14-14-14 Push Up
7-7-7 Chin Up
15-15-15 Ab Mat Sit Up
Greyskull
Squat 5x45, 95; 3x115; 2x135; 155 x 5,5,5
Press 5x45,55,57,57,57
Time: 43 minutes
Friday, June 15, 2012
Greyskull LP Week 17 Day 2
14 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
7-7-6 Chin Up
14-14-12 Push Up
Greyskull
Deadlift 5x135, 155, 175, 195, 215
Time: 21 minutes
12-10-8 KB Clean & Press per hand, 30# KB
Time: 4 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
7-7-6 Chin Up
14-14-12 Push Up
Greyskull
Deadlift 5x135, 155, 175, 195, 215
Time: 21 minutes
12-10-8 KB Clean & Press per hand, 30# KB
Time: 4 minutes
Tuesday, June 12, 2012
Sunday, June 10, 2012
Greyskull LP Week 17 Day 1
10 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
14-12-12 Push Up
7-6-6 Chin Up
15-15-15 Ab Mat Sit Up
Greyskull
Squat 5x45, 95, 115, 135, 152 x 5,5,5
Press 5x45,50,55,55,55
Time: 35 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
14-12-12 Push Up
7-6-6 Chin Up
15-15-15 Ab Mat Sit Up
Greyskull
Squat 5x45, 95, 115, 135, 152 x 5,5,5
Press 5x45,50,55,55,55
Time: 35 minutes
Saturday, June 9, 2012
Tumbling
9 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees
Tumbling Practice
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees
Tumbling Practice
Time: 10 minutes
Friday, June 8, 2012
Thursday, June 7, 2012
Greyskull LP Week 16 Day 3
7 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
12-12-12 Push Up
6-6-6 Chin Up
15-15-15 Ab Mat Sit Up
Greyskull
Squat 5x45, 95, 115, 135, 150 x 5,5,5
Time: 25 minutes
10-8-6 rep rounds of:
One Arm Clean and Press, 35# KBs
Time: 3 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
12-12-12 Push Up
6-6-6 Chin Up
15-15-15 Ab Mat Sit Up
Greyskull
Squat 5x45, 95, 115, 135, 150 x 5,5,5
Time: 25 minutes
10-8-6 rep rounds of:
One Arm Clean and Press, 35# KBs
Time: 3 minutes
Tuesday, June 5, 2012
Greyskull LP Week 16 Day 2
5 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
6-6-6-5-5 Chin Up
12-12-12-10-10 Push Up
Greyskull
Deadlift 5x135, 155, 175, 195, 210
Time: 20 minutes
12-10-8 KB Snatches per hand, 30# KB
Time: 3 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
6-6-6-5-5 Chin Up
12-12-12-10-10 Push Up
Greyskull
Deadlift 5x135, 155, 175, 195, 210
Time: 20 minutes
12-10-8 KB Snatches per hand, 30# KB
Time: 3 minutes
Sunday, June 3, 2012
Greyskull LP Week 16 Day 1
3 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
12-12-10-10-10 Push Up
6-6-5-5-5 Chin Up
Greyskull
Squat 5x45, 95, 115, 135, 149 x 5,5,5
Time: 28 minutes
12-10-8 rep rounds of:
Double Clean and Press, 30# KBs
Time: 3.5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
12-12-10-10-10 Push Up
6-6-5-5-5 Chin Up
Greyskull
Squat 5x45, 95, 115, 135, 149 x 5,5,5
Time: 28 minutes
12-10-8 rep rounds of:
Double Clean and Press, 30# KBs
Time: 3.5 minutes
Saturday, June 2, 2012
Hoffman Simplified Barbell Course 1
2 June 2012
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees
Hoffman Simplified Barbell Course 1
10 reps each, don't set the bar down, 45#:
Power Snatch
Side to Side Bend (bar on shoulders)
Curls
10 reps each, don't set the bar down, 65#:
Stiff Leg Deadlift
Press
Shrug
Bent Over Row
10 reps each, 85#:
Raise on Toes
Straddle Lift
Back Squat
Time: 8 minutes
Boxing
3 x 2 minute rounds, 30 sec rest
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees
Hoffman Simplified Barbell Course 1
10 reps each, don't set the bar down, 45#:
Power Snatch
Side to Side Bend (bar on shoulders)
Curls
10 reps each, don't set the bar down, 65#:
Stiff Leg Deadlift
Press
Shrug
Bent Over Row
10 reps each, 85#:
Raise on Toes
Straddle Lift
Back Squat
Time: 8 minutes
Boxing
3 x 2 minute rounds, 30 sec rest
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