Starr Week 6 Day 3

31 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 95, 117, 140, 165; 3 x 190; 8 x 145
P Clean 5x 65, 82, 97, 115; 3 x 130; 8 x 97
Neck 4x10x25#

Time: 46 minutes

Metcon
3 rounds
1 minute Bike
10 x Thrusters (45#)
10 x Sit Up

Time: 7 minutes

Starr Week 6 Day 2

29 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Press 5x 45, 72, 87, 102, 117
Deadlift 5x 135, 185, 225, 240
Neck 4x11x25#

Time: 30 minutes

Metcon
AMRAP 7 minutes:
15 second Bike
7 x Deadlift (45#)
7 x Press (45#)

7 rounds

Starr Week 6 Day 1

27 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 95, 117, 140, 165, 185
P Clean 5x 65, 82, 97, 115, 127
Neck 4x10x25#

Time: 38 minutes

Metcon
200 m run
15-12-9 reps of Squat/Push Up/Sit Up
200 m run

Time: 7 minutes 35 Seconds

Starr Week 5 Day 3

24 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 95, 115, 137, 160; 3 x 185; 8 x 137
P Clean 5x 62, 85, 95, 112; 3 x 127; 8 x 95
Neck 4x10x25#

Time: 45 minutes

MMA

23 July 2012

MMA

Starr Week 5 Day 2

22 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 90, 115, 137, 137
Press 5x 45, 70, 85, 100, 115
Deadlift 5x 135, 185, 205, 235
Neck 4x10x25#

Time: 46 minutes

Starr Week 5 Day 1

20 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 95, 115, 137, 160, 180
P Clean 5x 62, 80, 95, 112, 125
Neck 4x10x25#

Time: 41 minutes

Swim

18 July 2012

Swim 500 yds, 18 minutes

Starr Week 4 Day 3

17 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 95, 110, 132, 155; 3 x 180; 8 x 132
P Clean 5x 62, 77, 95, 107; 3 x 125; 8 x 95
Neck 4x10x25#

Time: 44 minutes

Swim & MMA

16 July 2012

Swim 500 yds, 19 minutes

MMA

Starr Week 4 Day 2

14 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 90, 112, 132, 132

Press 5x 45, 70, 85, 97, 110
Deadlift 5x 135, 185, 205, 230

Time: 38 minutes

Starr Week 4 Day 1

12 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 90, 110, 132, 155, 175
P Clean 5x 60, 75, 90, 107, 122

Time: 36 minutes

Starr Week 3 Day 3

10 July 2012

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up

Starr
Squat 5x 87, 107, 130, 152; 3 x 175; 8 x 130
P Clean 5x 60, 75, 90, 105; 3 x 122; 8 x 95

Time: 38 minutes

MMA

9 July 2012

MMA

Starr Week 3 Day 2

7 July 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 87, 107, 130, 130

Press 5x 67, 80, 90, 107
Deadlift 5x 135, 185, 205; 3 x 230

Time: 35 minutes

Starr Week 3 Day 1

5 July 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 87, 107, 130, 152, 172
P Clean 5x 60, 75, 90, 105, 120

Time: 50 minutes