Morning, at The Ludus:
Five rounds for time of:
Body weight Deadlift, 15reps
1.5 Pood Kettlebell Swings, 15reps
Pullups, 15reps
24″ Box Jumps, 15reps
Afternoon:
Deadlift, 3-3-3-3-3-3
Then:
6 sets, 10x pull-ups
Row, 3k
Evening:
BJJ @ USAJJ
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.
Thursday, September 30, 2010
Tuesday, September 28, 2010
Morning, at The Ludus:
1st
Shoulder Press 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%
2nd
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1
Afternoon:
Mountain bike, 10 miles
1st
Shoulder Press 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%
2nd
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1
Afternoon:
Mountain bike, 10 miles
Monday, September 27, 2010
Morning, at The Ludus:
“Murph”
For Time:
Run 1mile
100 Pullups
200 Pushups
300 Squats
Run 1mile
Afternoon:
3 rounds:
Row 500m
30x Bench press 205# @ BW of 170#
Then:
7 rounds, heavy bag
“Murph”
For Time:
Run 1mile
100 Pullups
200 Pushups
300 Squats
Run 1mile
Afternoon:
3 rounds:
Row 500m
30x Bench press 205# @ BW of 170#
Then:
7 rounds, heavy bag
Sunday, September 26, 2010
Friday, September 24, 2010
Morning, at The Ludus:
The Filthy Fifty
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
The Filthy Fifty
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, September 23, 2010
Morning, at The Ludus:
Run, 5 miles
Afternoon:
Run, 2.5 miles
Then:
6 sets, 10x hand-stand push-ups
3-3-3-3-3-3 Overhead press
Biceps, 8 sets
Evening:
BJJ @ USAJJ
Run, 5 miles
Afternoon:
Run, 2.5 miles
Then:
6 sets, 10x hand-stand push-ups
3-3-3-3-3-3 Overhead press
Biceps, 8 sets
Evening:
BJJ @ USAJJ
Wednesday, September 22, 2010
Morning, at The Ludus:
9 rope ascents
10x windshield wipers
6 rope ascents
10x windshield wipers
3 rope ascents
10x windshield wipers
Afternoon:
Mountain bike ~10 miles
9 rope ascents
10x windshield wipers
6 rope ascents
10x windshield wipers
3 rope ascents
10x windshield wipers
Afternoon:
Mountain bike ~10 miles
Tuesday, September 21, 2010
Morning:
Bench, 5-5-5
Then;
10 minute KB snatch test, 1.5 pood
Afternoon:
3 rounds;
Row 500m
30x bodyweight bench press
Then:
8 sets;
Triceps/supersets
Bench, 5-5-5
Then;
10 minute KB snatch test, 1.5 pood
Afternoon:
3 rounds;
Row 500m
30x bodyweight bench press
Then:
8 sets;
Triceps/supersets
Monday, September 20, 2010
Morning, at The Ludus:
"Fran"
21-15-9
95# thrusters
Pull-ups
Then;
50x feet-to-bar
Run 1 mile
50x feet-to-bar
Run 1 mile
Afternoon:
Row 3K
4 sets;
10x Barbell bent row, 135#
10x Pull-ups
Rest ~60 seconds
4 sets;
10-13x Shrugs, 225#
10x Pull-ups
Rest ~60 seconds
10 minutes heavy bag
Evening:
Run, 3.5 Miles
"Fran"
21-15-9
95# thrusters
Pull-ups
Then;
50x feet-to-bar
Run 1 mile
50x feet-to-bar
Run 1 mile
Afternoon:
Row 3K
4 sets;
10x Barbell bent row, 135#
10x Pull-ups
Rest ~60 seconds
4 sets;
10-13x Shrugs, 225#
10x Pull-ups
Rest ~60 seconds
10 minutes heavy bag
Evening:
Run, 3.5 Miles
Friday, September 17, 2010
Thursday, September 16, 2010
Afternoon:
Row, 2K
Heavy bag, 10 minutes
Some other crap I can't remember....
Evening:
BJJ @ USAJJ
Row, 2K
Heavy bag, 10 minutes
Some other crap I can't remember....
Evening:
BJJ @ USAJJ
Wednesday, September 15, 2010
Tuesday, September 14, 2010
Morning:
5 rounds;
21x pull-ups
21x ring dips
50x squats
Then:
10x windshield wipers, 4 sets
Biceps, 4 sets
Afternoon:
Do 1 pull-up the first minute, 2 the second, continue until unable.
Then:
Row 2k meters
Rock ring work, 4 sets
Biceps, 4 giant sets
5 rounds;
21x pull-ups
21x ring dips
50x squats
Then:
10x windshield wipers, 4 sets
Biceps, 4 sets
Afternoon:
Do 1 pull-up the first minute, 2 the second, continue until unable.
Then:
Row 2k meters
Rock ring work, 4 sets
Biceps, 4 giant sets
Monday, September 13, 2010
Morning:
1st
Bench 5-5-5
Set1=65%
Set2=75%
Set3=85%
2nd
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Afternoon:
Run 3 miles
Then:
5 rounds;
5x 225# bench press
10x dips
1st
Bench 5-5-5
Set1=65%
Set2=75%
Set3=85%
2nd
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Afternoon:
Run 3 miles
Then:
5 rounds;
5x 225# bench press
10x dips
Friday, September 10, 2010
Morning:
Barbell complex, 75#, 85#, 95#, 105#
10x dead-lift, 10x bent row, 10x upright row, 10x power clean, 10x front squat, 10x shoulder press, 10x push-up
Then:
3 rounds;
10x pull-ups
10x bent-row, 95#
10x upright row, 95#
10x shoulder press, 95#
10x renegade row, 25# dumb bells
Afternoon:
5 mile trail run
Barbell complex, 75#, 85#, 95#, 105#
10x dead-lift, 10x bent row, 10x upright row, 10x power clean, 10x front squat, 10x shoulder press, 10x push-up
Then:
3 rounds;
10x pull-ups
10x bent-row, 95#
10x upright row, 95#
10x shoulder press, 95#
10x renegade row, 25# dumb bells
Afternoon:
5 mile trail run
Thursday, September 9, 2010
Wednesday, September 8, 2010
Morning:
Deadlift 5-5-5
Set1=65%
Set2=75%
Set3=85%
Five rounds for time of:
30 Double Unders
20 Deadlifts/155#
10 Power Cleans/155#
Evening:
Row 3K meters
Deadlift 5-5-5
Set1=65%
Set2=75%
Set3=85%
Five rounds for time of:
30 Double Unders
20 Deadlifts/155#
10 Power Cleans/155#
Evening:
Row 3K meters
Tuesday, September 7, 2010
Morning, at The Ludus:
Shoulder Press 5-5-5
Set1=65%
Set2=75%
Set3=85%
Then;
For Time:
21-18-15-12-9-6-3
115#/75# Shoulder Press
Box Jump 24″
Dips
Knees to Elbows
Evening:
10x 100 meter sprints, 60 second rest between each sprint
Shoulder Press 5-5-5
Set1=65%
Set2=75%
Set3=85%
Then;
For Time:
21-18-15-12-9-6-3
115#/75# Shoulder Press
Box Jump 24″
Dips
Knees to Elbows
Evening:
10x 100 meter sprints, 60 second rest between each sprint
Monday, September 6, 2010
Morning, at The Ludus:
7 rounds, 90 second rest between rounds;
Max reps, 215# bench press
Max pull-ups
Afternoon:
Rafting
7 rounds, 90 second rest between rounds;
Max reps, 215# bench press
Max pull-ups
Afternoon:
Rafting
Sunday, September 5, 2010
Friday, September 3, 2010
Morning, at The Ludus:
21x tire flips
12x 20" rope ascents
15x tire flips
9x 20" rope ascents
9x tire flips
6x 20" rope ascents
21x tire flips
12x 20" rope ascents
15x tire flips
9x 20" rope ascents
9x tire flips
6x 20" rope ascents
Thursday, September 2, 2010
Afternoon:
Max Effort Black Box (MEBB); shoulder press
3-3-3-1-1-1
Then;
Biceps; 4x triple sets, 4x giant sets
Max Effort Black Box (MEBB); shoulder press
3-3-3-1-1-1
Then;
Biceps; 4x triple sets, 4x giant sets
Wednesday, September 1, 2010
Morning, at The Ludus:
3 rounds;
21x pull-ups
21x dips
30x 135# bench press
Afternoon:
Max Effort Black Box, bench press
3-3-3-1-1-1-1
Then:
Triceps w/supersets
3 rounds;
21x pull-ups
21x dips
30x 135# bench press
Afternoon:
Max Effort Black Box, bench press
3-3-3-1-1-1-1
Then:
Triceps w/supersets
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