KB Clean & Press

31 Aug 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

MetCon
12-10-8 KB Clean & Press per hand, 35# KB

Time: 5 minutes

Starr Week 10 Day 2

27 Aug 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 45, 105, 130, 155, 180; 3 x 210; 8 x 155
Neck 5x12x25#

Time: 33 minutes

Starr Week 10 Day 1

24 Aug 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 45, 105, 130, 155, 180, 205
Neck 5x12x25#

Time: 28 minutes

MMA

22 Aug 2012

MMA

Starr Week 9 Day 2

21 Aug 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 (cut down to 2 days per week; better recovery)
Squat 5x 45, 102, 127, 152, 177; 3 x 205; 8 x 152
Neck 5x12x25#

Time: 36 minutes

Metcon
15-12-9 rep rounds of:
KB Swings (50#)
Barbell Thrusters (45#)
Burpees

Time: 13 minutes

MMA

20 Aug 2012

MMA

Starr Week 9 Day 1

17 Aug 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 45, 102, 127, 152, 177, 200
Neck 5x12x25#

Time: 31 minutes

Metcon
AMRAP 10 minutes:
5 x Dips
10 x Overhead Squat (pvc)
15 x Hollow Rocks

Time: 10 minutes

Starr Week 8 Day 3

14 Aug 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 100, 125, 147, 172; 3 x 200; 8 x 147
P Clean 5x 67, 85, 102, 120; 3 x 135; 8 x 102
Neck 4x12x25#

Time: 57 minutes

MMA

13 Aug 2012

MMA

Starr Week 8 Day 2

12 Aug 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 65, 77, 95, 107, 122
Deadlift 5x 135, 185, 235, 250
Neck 4x12x25#

Time: 35 minutes

Metcon
AMRAP 8 minutes:
5 x Barbell Hang Power Clean (45#)
7 x Box Jumps
9 x Sit Ups

Rounds: 5
Time: 8 minutes

Starr Week 8 Day 1

10 Aug 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 97, 125, 145, 175, 195
P Clean 5x 70, 85, 102, 120, 135
Neck 4x12x25#

Time: 50 minutes

Metcon
5 rounds for time:
7 Med Ball Thrusters
7 Chin Ups
7 Push Ups

Time: 11 minutes

Starr Week 7 Day 3

7 Aug 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, 120, 145, 167; 3 x 195; 8 x 145
P Clean 5x 65, 85, 100, 117; 3 x 135; 8 x 100
Neck 4x12x25#

Time: 44 minutes

Starr Week 7 Day 2

5 Aug 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, 75, 90, 105, 120
Deadlift 5x 135, 185, 225, 245
Neck 4x12x25#

Time: 31 minutes

Metcon
3 rounds:
1 minute Bike
10 x Knees to Elbows
5 x Handstand Push Up

Time: 9 minutes

Starr Week 7 Day 1

3 Aug 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 97, 120, 145, 167, 190
P Clean 5x 67, 82, 100, 115, 130
Neck 4x12x25#

Time: 49 minutes

Metcon
4 rounds, 10 minute cap
100 m run
7 x Chin Ups
25 x Squats

3 rounds + 100 m run + 7 Chin Ups

Time: 10 minutes