2/27 - 300 class

Warmup:

push press w/60lb barbell
air squats

ladder style 10-1

Complex:

farmer lunge w/2 25lb plates for 60 meters
overhead carry w/2 2lb plates for 60 meters
20 air squats
20 pushups

5 rounds

Complex:

box jump x5
plate swing w/2 25lb plates x 5
ab roll-outs with barbell x 5

repeat for 15 minutes as many times as you can, I got 15 rounds in

Finish:

Deadlift w/60lb barbell - 20 seconds work, 10 seconds rest (barbell at thighs)

8 rounds

 

2/24 - 300 class

Warmup:

20 Air Squats
20 Tuck Jumps
20 pushups

3 rounds

1st:

Push press w/20lb dumbbell - 30 seconds work, 30 seconds rest (hold overhead)

4 rounds

2nd:

Bench Press on box w/60lb barbell x 15
Step ups w/2 15lb dumbbells x 5 (each leg)
30 second left plank
30 second right plank
high pull w/40lb barbell x 15

5 rounds

Finish:

30 seconds pushups, 30 seconds rest
30 seconds frog hops, 30 seconds rest
30 seconds split jumps, 30 seconds rest
30 seconds burpess, 30 seconds rest

 

MOMMY!

 

 

2/22 - Complexes

Warmup:

8 minutes at lvl 3 on the eliptical

Complex w/95lb barbell:

Deadlift x 8
High Pull x 8
Snatch x 8
Back Squat x 8
Good Mornings x 8
Bent Rows x 8

Did this complex 3 times

Finish:

Weighted Crunch w/30 lb barbell x 10
Reverse Crunch w/30lb barbell extended from chest x 10
Pushups x 10

3 times through

 

2/20 - 300 class

Warmup:

50 air squats
50 v-ups
50 pushups
50 bent rows w/60lb barbell

Workout (10-1,1-10 ladder):

burpees
push press w/60lb barbell
flutter kicks
ab rolls w/barbell
hang cleans w/60lb barbell

I went down to 1, then back up to 4 and stopped. I have a golf tournament tomorrow and don't want to be too sore. Still, I'm starting to like burpees... just a little

2/17 - 300 class

Warmup: Squat toss with 10lb medicine ball Ball slams with 10lb medicine ball 40,30,20,10 rep scheme Timed Set: Air Squat 30 seconds work, 30 seconds rest (in the squat position) 4 rounds Timed Set: Air Squat 30 seconds work, 30 seconds rest (in the squat position) 4 rounds Timed Set: Dumbbell Push Press w/20lb dumbbells 30 seconds work, 30 seconds rest (dbells in overhead position) 4 rounds Timed Set: Split Jump 30 seconds work, 30 seconds rest (shake it out, sit, whatever) 8 rounds Finish it off: Burpees 60 seconds work, 60 seconds rest 50 seconds work, 50 seconds rest 40 seconds work, 40 seconds rest 30 seconds work, 30 seconds rest 20 seconds work, 20 seconds rest 10 seconds work, 10 seconds rest 60 seconds work, 60 seconds rest 50 seconds work, 50 seconds rest 40 seconds work, 40 seconds rest 30 seconds work, 30 seconds rest 20 seconds work, 20 seconds rest 10 seconds work, 10 seconds rest BRUTAL!!!!

2/14 - new concept, complexes

Got this concept from this article:

 

http://tinyurl.com/coslkb

 

These were hard, but awesome.

 

 

Complex w/95lb barbell:

Bent Rows x 8
Power Clean x 8
Front Squat x 8
Military Press x 8
Back Squat x 8
Good Mornings x 8

Did the complex 3 times. This is a very good cardio/resistance workout. I was sucking wind by military press every time through. I rested 3 minutes before starting again.

Supplemental:

Hammer Curls 40x8
Tricep Pushdowns 170x8, 190x8

2/13 - 300 class

Complex w/60lb barbell:

Power cleans x 6
Push Press x 6
Overhead Squat x 6
Good mornings x 6
Back Squat x 6
Bent rows x 6
Pushups x 6

3 rounds

Superset w/40lb barbell:

Hang cleans x 15
Deadlifts x 15

10 rounds

Partner Sets:
60 meter overhead carry w/40lb barbell while partner holds pushup position
switch places = 1 round

3 rounds

______

30 meter bear crawl while partner does overhead hold w/40lb barbell
switch places = 1 round

3 rounds

______

30 meter burpee broad jump while partner does 90 degree wall sit
switch places = 1 round

3 rounds

Ouch, this was seriously tough

 

2/11

Instead of sitting on the couch while watching tv, tonight I did 30 pushups every commercial break during the 1 hour I watched. Got in 150 pushups total

2/10 - 300 class

Warmup was on our own stretching, etc for a few minutes.

Let me see your snatch:

Snatch w/40lb barbell, 3 second hold at the top x 50

Combo:

25 air squats
5 burpees

10 rounds

Combo:

25 deadlifts w/60lb barbell
25 box jumps (height of 7 steps)

3 rounds

Finishing:

hold bottom of squat against wall w/legs at 90 degree angle 20 seconds, 10 seconds standing

9 rounds

10th round was a hold for 1 minute. My knees were shaking all over the place after about 35 seconds.

2/08

Power Clean & Jerk 95x6,6,6,6 After each set, I held the last jerk overhead for 30 seconds

Deadlift 225x6,6,6,6

Incline Dbell Bench Press 55x8 65x6,6,6

2/6 - 300 class

Warmup:

15 meter forward lunge
15 meter backward lunge

4 rounds

Partner up 1:

One person overhead barbell hold w/60lb barbell
Other person bear crawls 30 meters
switch & repeat = 1 round

5 rounds

Partner up 2:

One person overhead carry 30 meters w/60lb barbell
Other person hops on box (just the platform)
switch & repeat = 1 round

5 rounds

Partner up 3:

One person back squat with 60lb barbell
Other person push-up walk for 15 meters & jog back 15 meters
switch & repeat = 1 round

3 rounds

Finish:

Frog Jumps 30 seconds work, 30 seconds rest

4 rounds

 

2/3 - 300 Class

Warmup:

Medicine Ball Slams w/10lb ball
Squat toss-ups w/10lb ball

50,40,30,20,10 reps

1st:

Manmakers w/15lb dumbells *

30 reps

 

Combo Set:

Power Cleans w/40lb barbell x 10
Overhead hold w/40lb barbell x 1 minute

3 rounds, 1 minute rest, 3 rounds

 

* Manmakers - Start with dumbbells overhead. Bring them down to the floor and do a pushup while gripping them. Then, one arm row from a pushup position with the right, then the left. Do another pushup. Bring your feet up under you and clean and jerk the dumbbells. That's 1 rep.