Morning, at The Ludus:
4 rounds;
10x tire flip w/jump
20x (10 ea leg) w/35# plate overhead
100m sprint
50x, 95# thrusters
4 rounds;
100m sled w/35#
Afternoon:
7 rounds;
Max reps, 185# bench press
Max reps, pull-ups
Then;
6 sets, 10x dips
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.
Friday, April 30, 2010
Thursday, April 29, 2010
Morning, at The Ludus:
5 rounds;
20x 24" box jumps
15x pull-ups
10x (each arm) rope whips
4 rounds;
Run 1/4 mile
15x 44# KB swings
Afternoon:
Run 5 miles
5 rounds;
20x 24" box jumps
15x pull-ups
10x (each arm) rope whips
4 rounds;
Run 1/4 mile
15x 44# KB swings
Afternoon:
Run 5 miles
Friday, April 23, 2010
Morning:
Back squats
135#x10/2 sets
185#x10/2 sets
225#x3/2 sets
185#x10/2 sets
135#x10/2 sets
OHS (OverHead Squat) work
Back squats
135#x10/2 sets
185#x10/2 sets
225#x3/2 sets
185#x10/2 sets
135#x10/2 sets
OHS (OverHead Squat) work
Thursday, April 22, 2010
Morning:
44# KB
10 KB swings - 1 burpee
10 KB swings -2 burpees...continue to 10 KB swings - 10 burpees
Afternoon:
Biceps/Triceps
Windshield wipers, 3 sets
Floor wipers, 3 sets
44# KB
10 KB swings - 1 burpee
10 KB swings -2 burpees...continue to 10 KB swings - 10 burpees
Afternoon:
Biceps/Triceps
Windshield wipers, 3 sets
Floor wipers, 3 sets
Wednesday, April 21, 2010
Morning:
Run 3 miles
Afternoon:
Row 500m
135# bench press, 30x
Row 500m
115# bench press, 30x
Row 500m
115# bench press, 30x
Then;
With a continuously running clock do 1 pull-up the first minute, 2 the second, continue until you are unable to continue.
Run 3 miles
Afternoon:
Row 500m
135# bench press, 30x
Row 500m
115# bench press, 30x
Row 500m
115# bench press, 30x
Then;
With a continuously running clock do 1 pull-up the first minute, 2 the second, continue until you are unable to continue.
Tuesday, April 20, 2010
Morning:
5 rounds
Run 250m
20# medicine ball cleans, 20x
75# push-press, 20x
5 rounds
Run 250m
20# medicine ball cleans, 20x
75# push-press, 20x
Monday, April 19, 2010
Morning:
21-15-9
95# (65#) Thrusters
Pull-ups
50x 65# Thrusters
Afternoon:
Row 1K, warm-up
Work up to 1 RM 1 arm barbell snatch
Then;
20x 1 arm barbell snatch, 85#
Core work on stability ball
21-15-9
95# (65#) Thrusters
Pull-ups
50x 65# Thrusters
Afternoon:
Row 1K, warm-up
Work up to 1 RM 1 arm barbell snatch
Then;
20x 1 arm barbell snatch, 85#
Core work on stability ball
Friday, April 16, 2010
Morning:
9 rounds;
10 pull-ups, various grips
Then;
5 rounds;
95# 1 arm barbell bent row, 10x
75# 1 arm SDHP, 10x
65# 1 arm barbell push press
Then;
5 rounds;
95# 1 arm barbell bent row, 10x
pull-ups
Afternoon:
5 rounds;
Row 500m
Rest 3 minutes
Various curls, 10 rounds
5 rounds;
heavy bag
9 rounds;
10 pull-ups, various grips
Then;
5 rounds;
95# 1 arm barbell bent row, 10x
75# 1 arm SDHP, 10x
65# 1 arm barbell push press
Then;
5 rounds;
95# 1 arm barbell bent row, 10x
pull-ups
Afternoon:
5 rounds;
Row 500m
Rest 3 minutes
Various curls, 10 rounds
5 rounds;
heavy bag
Thursday, April 15, 2010
Morning:
6 rounds;
Run 1/4 mile
15x 44# 1 arm kettlebell swings
Then;
10 minutes
suitcase carry, 44# kettlebell, bleachers
6 rounds;
Run 1/4 mile
15x 44# 1 arm kettlebell swings
Then;
10 minutes
suitcase carry, 44# kettlebell, bleachers
Tuesday, April 13, 2010
Morning:
Work up to 1 RM 1 arm cable pull down; 1-1-1-1-1-1
Then 6 rounds, max reps;
1 arm dumb bell bench press
1 arm cable pull down
Afternoon:
3 rounds;
Row 500m
50# 1 arm dumb bell bench press, 30x
Work up to 1 RM 1 arm cable pull down; 1-1-1-1-1-1
Then 6 rounds, max reps;
1 arm dumb bell bench press
1 arm cable pull down
Afternoon:
3 rounds;
Row 500m
50# 1 arm dumb bell bench press, 30x
Monday, April 12, 2010
Morning:
Quadzilla, 5 rounds;
5 burpees
10 24" box jumps
15(total) walking lunges
20 thrusters
25 squats
Afternoon:
Work up to 1 RM 1 arm barbell snatch
Skill work; snatch (w/ PVC), knee snatch (start by kneeling on the floor, jump from your knees into the deep squat/catch, perform OHS to stand), OHS (w/ PVC)
Row 2K
5 rounds, heavy bag
Quadzilla, 5 rounds;
5 burpees
10 24" box jumps
15(total) walking lunges
20 thrusters
25 squats
Afternoon:
Work up to 1 RM 1 arm barbell snatch
Skill work; snatch (w/ PVC), knee snatch (start by kneeling on the floor, jump from your knees into the deep squat/catch, perform OHS to stand), OHS (w/ PVC)
Row 2K
5 rounds, heavy bag
Friday, April 9, 2010
Morning:
50 push-ups
10 man-makers
50 squats
75 push-ups
15 man-makers
75 squats
100 push-ups
20 man-makers
100 squats
Then, balance work
50 push-ups
10 man-makers
50 squats
75 push-ups
15 man-makers
75 squats
100 push-ups
20 man-makers
100 squats
Then, balance work
Thursday, April 8, 2010
Morning:
5 rounds;
155# 1 arm deadlift, 12x
75# 1 arm hang power clean, 9x
50# 1 arm dumb bell push-press, 6x
Then, work up to 1 RM 1 arm power clean
Afternoon:
Work up to 1 RM 1 arm deadlift
Then, work up to 1 Rm 1 arm clean and jerk
Then, knee snatch skill work
5 rounds;
155# 1 arm deadlift, 12x
75# 1 arm hang power clean, 9x
50# 1 arm dumb bell push-press, 6x
Then, work up to 1 RM 1 arm power clean
Afternoon:
Work up to 1 RM 1 arm deadlift
Then, work up to 1 Rm 1 arm clean and jerk
Then, knee snatch skill work
Wednesday, April 7, 2010
Morning:
Work up to 1 RM 1 arm pull-down
Then, various 1 arm rows and 1 arm dumb bell bench press
Work up to 1 RM 1 arm pull-down
Then, various 1 arm rows and 1 arm dumb bell bench press
Tuesday, April 6, 2010
Morning:
5 rounds;
15x 44# KB swing
Run 1/4 mile
Then,
4 rounds;
Carry KB 100m
Run 1/4 mile
Afternoon:
Work on pistol (1 legged squat)
Then, 300 squats, for time
5 rounds;
15x 44# KB swing
Run 1/4 mile
Then,
4 rounds;
Carry KB 100m
Run 1/4 mile
Afternoon:
Work on pistol (1 legged squat)
Then, 300 squats, for time
Monday, April 5, 2010
Morning:
5 rounds
85# 1 arm barbell row, 10x
75# 1 arm sumo deadlift hi-pull, 10x
50# 1 arm dumb bell press, 10x
Then, work up to 1 RM 1 arm barbell snatch
Then, 150 seconds seated 20# press
Afternoon:
Work up to 1 RM 1 arm sumo deadlift hi-pull
Then, 120 seconds seated press
Then, heavy bag, 5 rounds
5 rounds
85# 1 arm barbell row, 10x
75# 1 arm sumo deadlift hi-pull, 10x
50# 1 arm dumb bell press, 10x
Then, work up to 1 RM 1 arm barbell snatch
Then, 150 seconds seated 20# press
Afternoon:
Work up to 1 RM 1 arm sumo deadlift hi-pull
Then, 120 seconds seated press
Then, heavy bag, 5 rounds
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