9/25/08

Warm-up:
10-9-8-7-6-5-4-3-2-1
Squat Jumps
Push-ups

Workout:
6 Rounds
30 sec each.
Burpees
Ball Slams
Jumping Jacks
Burpees
High Knee DB Press
Jumping Jacks
Rest 1 min. between rounds

Core:
Rollouts x10
Band Hyper x12
Side Crunch 10ea
Chinnies

9/24/08

Warm-up:
4x Barbell Complex (95#, 105#, 115#, 125#)
6x each
Deadlift
Bent Row
Hang Clean
Front Squat
Push Press
Push-ups

Workout:
(1) 1 Clean + 3 Front squats every 40 seconds x10 @ 135#

(2) 5 Rounds
8x Deadlift @ 250#
10x Jumping Lunge
5ea One arm DB sit-up @ 20#

(3) 3 Rounds
10x Elevated Push-up
5x Chin-ups
8x DB Press @ 2x35#

(4) 3 Rounds
60/30 DB swings @ 35#

9/23/08

Warm-up:
Jog 10 min.

Workout:
8x200M sprints
10x 50M sprints

Core:
Rollouts x10
Half Moon Snatch x6 @ 50#
Band Hyperextension (Green) x10
High Rep Chinnies
3 Rounds

My inner tube sandbag is perfect for the Half Moon Snatch. I've been playing around with this movement for a bit. I've gotten it smooth enough now to effectively work it into my core work.

9/22/08

Warm-up:
15ea Getups @ 20#

Workout:
"Vomit Comet" (Courtesy of Gym Jones)
3 Rounds
20x Sandbag Thruster @ 70#
15x DB Swing @ 60#
12x Pull-ups
8x Burpees
For Time

This one is harder than it looks and it looks pretty hard. I finished in just over 20 minutes. The name is fitting.

9/14/08-9/20/08

I'm getting caught up again. Kids activities and my class schedule are making my schedule weird. I'm getting my workouts in, I figure that's more important than writing it all down. Here's last week.

9/14

Warm-up:
15ea Get-ups @ 20#

Workout:
5 Pull-ups
10 Ball Slams @ 12#
10 Burpees
20 Jumping Jacks

Max rounds, 20 Minutes - 7

Any Rosstraining fans will know this one. I destroys me. But I've gotten better.

9/16

Warm-up:
5x Burpee Pull-ups
5x Push Press @ 2x35# DB
3 Rounds

Workout:
6x400M Run
5x50M Sprint

Core:
Rollouts x10
Band Rotations (Blue) x10ea
Supermans x12
6" Crunch x15
3 Rounds

9/18

Warm-up:
10-7-5
Burpees
Pull-ups

Workout:
(1) 4 Rounds
4x DB Bench Press @ 2x90#
10ea Bulgarian Split Squat

(2) 5 Rounds
3x Curtis P's @ 120#
10x Weighted Sit-ups @ 50#

(3) 3 Rounds
5ea DB Snatch @ 80#
20x Wall Ball @ 20#

Curtis P's = Hang Squat Clean + Lunge each leg + Push Press (Full credit to Rob Shaul at mtnathlete.com.)

9/20

Workout:
Burpees
Jumping Jacks
Burpees
Jumping Jacks
Squats or Mountain Climbers
30 sec. each
6 Rounds with 30 sec. rest per round.

Core:
Rollouts x10
Band Hyper (green) x15
3 Rounds.

In a hurry. This was a good, fast GPP effort.

9/12/08

Warm-up:
Pull-up Static Hold (top)- max
Push-up Plank - max
3x

Workout:
Burpees 30 sec.
Swings (left) 30 sec. @ 35#
Burpees 30 sec.
Swings (right) 30 sec. @ 35#
Jumping Jacks 30 sec.
Rest 30 sec.
Repeat 5x

Core:
Rollouts x10
Band Hyper x10
Side Crunch x10
High Rep Chinnies
Repeat 3x

9/11/08

Warm-up:
5x
1 Clean Complex (3x Jump Shrug, 3x High Elbows, 3x Hang Power Clean, 3x Squat Clean)
8x Push-ups

Workout:
(1) 5x
3x Squat Clean
5x Knees-to-elbows

(2)5x
3ea Sandbag Shoulder & Press
10M Sled Drag forward
10M Sled Drag backward

(3)5x
10M Walking Lunge @ 2x45#
10M Farmer Carry @ 2x45#
5x Pull-ups