3/31 - Strength & 300

Deadlifts 285x6x4
Hang Clean 135x6x4
Barbell Bench 210x6x4
Assisted Pullups 70x2x4, 60x3x4, 50x1x4

Getting stronger in pullups!

300 class
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Warmup:

20 air squats
20 tuck jumps
10 push-ups

3 rounds

Brutality:

20 burpees
20 push press w/60lb barbell

15 burpees
15 push press w/60lb barbell

20 burpees
20 push press w/60lb barbell

15 burpees
15 push press w/60lb barbell

Please kill me:

60m overhead carry w/40 lb barbell
10 floor wipers
5 pullups

10 rounds, decreasing floor wipers by one each time

3/29 - Fat Loss Circuit

Cardio was jumping rope for 40 seconds between each set.

 

Dumbbell Bench Press 70x10,10,7
Seated Rows 160x10,10,8
Dumbell Split Squat 30x10,10,10 (each leg)
Dumbell Shoulder Presses 45x10,10
Seated Leg Curls 130x7,7
Dumbbell Curls 35x10,10
Pushdowns 210x6,6
Standing Calf Raises 100x12,8

3/27 - 300 workout

Warmup:

60 meter bear crawl
10 pull-ups
15 v-ups

4 rounds

10-1 ladder:

Power push-up
bent rows w/80lb barbell
step up jumps
ab rollers
plank-ups (each side)

I got to 5 and had to leave for my son's first flag football game. It was pretty intense however.

 

3/24 - Strength & 300

Deadlifts 280x6x4
Hang Clean 135x6x4
Barbell Bench 205x6x4
Assisted Pullups 80x6x4


300 class
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50 pull-ups, do as many as you can the first set(6), then do as many sets as it takes to get to 50

50 push-ups
50 v-ups
50 air squats


Combo Set:
Piston Presses on ball w/30lb dumbbells for 30 seconds
Box jumps (8 height) for 30 seconds
v-ups for 30 seconds
plank rows w/30lb dumbbells for 30 seconds
burpees for 30 seconds
1 minute rest

4 rounds

Finish:
Overhead hold w/60lb barbell - 1:40
Overhead hold w/40lb barbell - 1:40
Overhead hold w/40lb barbell - 1:40
Overhead hold w/40lb barbell - 1:40
Hold bottom of squat position w/no weight - 1:40
Overhead hold w/40lb barbell - 1:40

 

 

3/22 - Fat Loss Circuit Training

I was in Orlando all week for training, so I was only able to do bodyweight stuff.  Felt good to get back to the program today.

 

Cardio was jumping rope for 40 seconds between each set.

 

Dumbbell Bench Press 70x10,10,7
Seated Rows 160x10,10,9
Dumbell Split Squat 25x10,10,10 (each leg)
Dumbell Shoulder Presses 45x10,9
Seated Leg Curls 125x7,7
Dumbbell Curls 35x10,8
Pushdowns 190x10,10
Standing Calf Raises 90x12,12

 

Went up on reps in some lifts, so strength is coming along as I shed some fat.

3/15 - Fat Loss Circuit Training

Cardio was jumping rope for 40 seconds between each set.

Dumbbell Bench Press 70x10,8,7
Seated Rows 160x10,10,8
Dumbell Split Squat 25x10,10,10 (each leg)
Dumbell Shoulder Presses 45x10,8
Seated Leg Curls 120x7,7
Dumbbell Curls 35x10,9
Pushdowns 190x10,8
Standing Calf Raises 90x12,10

 

This was nasty.  Followed this up with 2 hours of basketball.

3/13 - 300 workout

Warmup:

10 burpees
10 push press w/60lb barbell

3 rounds

Combo Set w/60lb barbell:

10 back squats
10 lunges (5 each leg)
15 barbell bench on Swiss ball

10 back squats
10 lunges (5 each leg)
10 back squats
10 lunges (5 each leg)
15 barbell bench on Swiss ball

10 back squats
10 lunges (5 each leg)
10 back squats
10 lunges (5 each leg)
10 back squats
10 lunges (5 each leg)
15 barbell bench on Swiss ball

10 back squats
10 lunges (5 each leg)
10 back squats
10 lunges (5 each leg)
15 barbell bench on Swiss ball

10 back squats
10 lunges (5 each leg)
15 barbell bench on Swiss ball

Show me your dinner:

30 modified manmakers*
do one modified manmaker w/25lb dumbbells while partner holds 15lb dumbbells overhead. switch, repeat until both have done 30

Finish:

100 v-ups (do as many per set as you can until you reach 100)

* Modified manmakers go like this:
Start standing up with dumbbells at side
put dumbbells on floor, kick legs back
do a push up
row the right dumbbell
do a push up
row the left dumbbell
do a push up
kick legs in and stand up
clean and jerk the dumbbells

3/10 - Strength & 300 Workout

Deadlifts 275x6x4
Hang Clean 125x6x4
Barbell Bench 205x6x4
Assisted Pullups 80x6x4


300 Class

Warmup:

25 pullups
25 pushups
25 v-ups
25 air squats

Super:

High Pulls w/60lb barbell x 15
Front Squat w/60lb barbell x 15
box jumps (7 height) for 2 minutes

3 rounds w/2 minutes rest between each

Super:

Power Cleans w/60lb barbell x 12
Push Press w/60lb barbell x 12
Lateral step overs (5 height) for 2 minutes

3 rounds w/ 2 minutes rest between each but the last

Finish:

Burpees 30 seconds work, 30 seconds rest

4 rounds

3/8 - Fat Loss Circuit Training

Cardio was jumping rope for 40 seconds between each set. I was sucking wind bigtime by the end.

Dumbbell Bench Press 70x10,7,6
Seated Rows 140x10,10,10
Dumbell Split Squat 20x10,10,10 (each leg)
Dumbell Shoulder Presses 40x10,10
Seated Leg Curls 115x7,7
Dumbbell Curls 35x10,6
Pushdowns 190x10,10
Standing Calf Raises 90x12,10

 

 

3/7 - 300 class

Complex w/60lb barbell:

Clean & Jerk x1
Overhead Squat x1
Squat Clean x1

We went every 30 seconds for 10 minutes

Superset w/60lb barbell:

Floor press to failure
Bent Row to failure
Atomic Situps (w/o weight) to failure

5 rounds, I stopped just short of failure each time. I prefer not to work to failure.

Ladder (10-1):

Box Jumps
Ball slams w/10lb medicine ball

Finish:

Push Press w/40lb barbell, 30 seconds work 30 seconds hold

Managed 78 reps in 4 rounds

 

3/3 - Strength & 300

Deadlifts 275x6x4
Hang Clean 115x6x4
Barbell Bench 205x6x4
Assisted Pullups 80x6x4


300 Class

Warmup:

20 air squats
20 tuck jumps
10 pushups

2 rounds

Two way ladder (10-1, 1-10):

clean & jerk w/2 25lb plates
v-ups
piston presses w/2 25lb plates
box jumps (height 7)
25lb plate swings

Finish:

10 plate snatch w/25lb plate (5 each arm)
5 frog jumps

do as many rounds as you can in 5 minutes. I did 5

 

3/1 - Fat Loss Circuit Training

This was tough. 40 seconds of cardio as hard as you can go in between each set. I chose the stationary bike at lvl 11 since this is my first time through.

Dumbbell Bench Press 65x10,10,10
Seated Rows 140x10,10,10
Dumbell Split Squat 15x10,10,10 (each leg)
Dumbell Shoulder Presses 40x10,10
Seated Leg Curls 110x7,7
Dumbbell Curls 35x10,10
Pushdowns 190x9,7
Standing Calf Raises 90x12,12

Took ~50 minutes to complete the workout.