Afternoon:
30x thrusters, 95#
30x pull-ups
30x KTE
30x push-ups
30x push-press, 95#
30x dips
50x 44# KB swings
30x floor wipers
30x burpees
30x bodyweight bench press
HSPU work
My little corner of the web where a few friends and I post our PT regimen. I freely admit that most of my stuff is unoriginal - I stand on the shoulders of giants who have come before me. Some of the influences and ideas have come from Crossfit, Paleo Steve, Gym Jones, Military Athlete and Brass Ring Fitness.
Saturday, November 28, 2009
Friday, November 27, 2009
Afternoon:
8 rounds of:
Max reps body weight bench press
Max reps pull-ups
1 minute rest
3 rounds of:
15 floor wipers
4 rounds of:
10 windshield wipers
8 rounds of:
Max reps body weight bench press
Max reps pull-ups
1 minute rest
3 rounds of:
15 floor wipers
4 rounds of:
10 windshield wipers
Tuesday, November 24, 2009
Morning:
Work up to 3 RM deadlift
rest 2 minutes
Max rounds in 10 minutes of:
7 pull-ups
14 hang squat clean 35# dumb bells
21 jumping lunges
Afternoon:
21-15-9
95# thrusters
pull-ups
Work up to 3 RM deadlift
rest 2 minutes
Max rounds in 10 minutes of:
7 pull-ups
14 hang squat clean 35# dumb bells
21 jumping lunges
Afternoon:
21-15-9
95# thrusters
pull-ups
Friday, November 20, 2009
MQoD:
Burn the heretic. Purge the unclean.
Morning:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Burn the heretic. Purge the unclean.
Morning:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Thursday, November 19, 2009
Wednesday, November 18, 2009
Morning:
For time;
100 pull-ups
100 push-ups
100 sit-ups
100 dips
100 squats
Afternoon:
Biceps/triceps - heavy
For time;
100 pull-ups
100 push-ups
100 sit-ups
100 dips
100 squats
Afternoon:
Biceps/triceps - heavy
Tuesday, November 17, 2009
Morning:
Operator Ugly fitness assessment from militaryathlete.com
Synopsis:
(1) Max reps 185# bench press
(2) Max reps 185# front squat
(3) Max reps in 1 minute, dead stop, 225# deadlift
(4) 4 Rounds for total Reps, each full length counts as 1 rep
60 second 25m sprint
60 second rest
(5) Max reps dead hang pull-ups
(6) 10 minute 80# sand bag get-up, max reps
Afternoon:
3 rounds of;
Row 500m
30x bodyweight bench press
Operator Ugly fitness assessment from militaryathlete.com
Synopsis:
(1) Max reps 185# bench press
(2) Max reps 185# front squat
(3) Max reps in 1 minute, dead stop, 225# deadlift
(4) 4 Rounds for total Reps, each full length counts as 1 rep
60 second 25m sprint
60 second rest
(5) Max reps dead hang pull-ups
(6) 10 minute 80# sand bag get-up, max reps
Afternoon:
3 rounds of;
Row 500m
30x bodyweight bench press
Monday, November 16, 2009
MQoD:Zeal is its own excuse
Morning:
6 rounds of;
Run 800 meters
15 burpees
Morning:
6 rounds of;
Run 800 meters
15 burpees
Fridays Workout
Morning:
(1)Work up to 1 RM front squat
(2)5 rounds
Back squat, heavy, ~5 reps/set
(3)For time:
Hang power clean 7,500#, partition as needed
Push-press/overhead press 5,000#, partition as needed
(1)Work up to 1 RM front squat
(2)5 rounds
Back squat, heavy, ~5 reps/set
(3)For time:
Hang power clean 7,500#, partition as needed
Push-press/overhead press 5,000#, partition as needed
Thursday, November 12, 2009
Morning:
50 bodyweight deadlifts
5 man-makers, 35# dumb bells
5 thrusters, 95#
50 piston press, 35# dumb bells
5 man-makers
5 thrusters
50 squats
5 man-makers
5 thrusters
50 floor wipers, 135#
5 man-makers
5 thrusters
Afternoon:
(1)Work up to 1 RM bench press
(2)4 rounds,
2x 85% 1 RM bench press
5x Y&L
(3)3 rounds
Heavy dumb bell press
15 dips
50 bodyweight deadlifts
5 man-makers, 35# dumb bells
5 thrusters, 95#
50 piston press, 35# dumb bells
5 man-makers
5 thrusters
50 squats
5 man-makers
5 thrusters
50 floor wipers, 135#
5 man-makers
5 thrusters
Afternoon:
(1)Work up to 1 RM bench press
(2)4 rounds,
2x 85% 1 RM bench press
5x Y&L
(3)3 rounds
Heavy dumb bell press
15 dips
Tuesday, November 10, 2009
Morning:
6 rounds
10 muscle-ups
10 sumo deadlift hi pull, 95#
150m farmers carry, 2x 45# KB
300m sprint
Afternoon:
Do 1 pull-up the first minute, 2 the second, 3 the third... until you can no longer continue.
6 rounds
10 muscle-ups
10 sumo deadlift hi pull, 95#
150m farmers carry, 2x 45# KB
300m sprint
Afternoon:
Do 1 pull-up the first minute, 2 the second, 3 the third... until you can no longer continue.
Monday, November 9, 2009
Thursday, November 5, 2009
Wednesday, November 4, 2009
Morning:
Biceps/triceps - "generic" lifting
Afternoon:
(1)Work up to 1 rep max deadlift
(2)5 rounds
2x 80% of 1RM deadlift
hip mobility stretches
(3)4 rounds
20x pull-ups
50x push-ups
(4)5 rounds
10x dips
5x Big Bens (see Fatal Fitness for a description)
Biceps/triceps - "generic" lifting
Afternoon:
(1)Work up to 1 rep max deadlift
(2)5 rounds
2x 80% of 1RM deadlift
hip mobility stretches
(3)4 rounds
20x pull-ups
50x push-ups
(4)5 rounds
10x dips
5x Big Bens (see Fatal Fitness for a description)
Tuesday, November 3, 2009
Morning:
5 rounds of;
10x alternate dumbbell curls
10x bent row
10x upright row
10x shoulder press
10x (each side) renegade rows
All exercises use 35# dumbbells.
Afternoon:
"GENE VANCE" from militaryathlete.com
5 rounds of;
10x alternate dumbbell curls
10x bent row
10x upright row
10x shoulder press
10x (each side) renegade rows
All exercises use 35# dumbbells.
Afternoon:
"GENE VANCE" from militaryathlete.com
Monday, November 2, 2009
Morning:
50 push-ups
10 man-makers, 30# dumbbells
50 squats
75 push-ups
15 man-makers, 30# dumbbells
75 squats
100 push-ups
20 man-makers, 30# dumbbells
100 squats
50 push-ups
10 man-makers, 30# dumbbells
50 squats
75 push-ups
15 man-makers, 30# dumbbells
75 squats
100 push-ups
20 man-makers, 30# dumbbells
100 squats
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