4/29 - 300 workout

7 way complex w/70lb barbell:

Bent over rows x6
Hang cleans x6
Squats x6
Push press x6
Good mornings x6
Deadlifts x6
Push-ups x6

4 rounds

Combo:

Place barbell 3 feet from box (height 7). Jump over barbell, then jump onto box, then jump off box, jump and turn around, jump onto box, jump off of box, jump over bar. That's one. Do 10.

Power cleans, instead of catching in a squat catch in a lunge. 5 each leg.

Repeat 5 times or until you die, whichever comes first.

Almost Done:

Walk in a circle, carrying barbell. Instructor calls out where to hold it. Holds varied from overhead, front squat position, at the waist, on the shoulders, and in one hand. We walked 4 minutes in each direction.

Really, we're not done yet?:

In a circle, push-up then walk (in push-up position) one step to the left. Repeat. We went to our left once around, then to the right. Ended up being about 40 push-ups total.

4/28 - 300 workout

Warmup:

10 deck squats w/25lb plate
20 ball slams w/10lb medicine ball
30 atomic situps

10 deck squats w/25lb plate
20 ball slams w/10lb medicine ball
30 v-ups

10 deck squats w/25lb plate
20 ball slams w/10lb medicine ball
30 flutter kicks

Main:

75 meters right lunge, left lunge burpee broad jump
25 push press w/70lb barbell

5 rounds, decrease 15 meters and 5 push press each round

Finish:

30 seconds v-ups, 10 seconds rest
30 seconds front plank, 10 seconds rest
30 seconds atomic sit-ups, 10 seconds rest
30 seconds right plank, 10 seconds rest
30 seconds sit-ups, 10 seconds rest
30 seconds left plank, 10 seconds rest
30 seconds flutter kicks, 10 seconds rest

4/26

Alternating Dbell Bench Press 70x9,8,8,8
Unstable Bar Chin-ups BWx4,3,3,2
Face Away Stretch Cable Curls 50x12,12,10,10
Bodyweight Triceps Extensions BWx9,10,10,7
Hack Machine Shrugs 90x20,20,17,15
Bulgarian Split Squats Barx10,10,10,10

Got more reps on every exercise.

Core:
One leg hip extension w/cross knee drive - 10 per side
Seated bicycles - 15 seconds each direction
45 degree v-up with reach - 8
Ab rollout w/bar - 8
Vacuum hold - 40 seconds

2 rounds this week. Abs were burning big time.

4/22 - 300 Workout

Warmup:

Sott Press* w/25lb plate 10 per arm
Deck Squat w/25lb plate x10
Snatch w/25lb plate 10 per arm
RTW** w/25lb plate 10 each direction
Goblet Squat w/25lb plate x10
2 hand plate swing x10
1/2 Turkish Get-up w/25lb plate 10 per side
Turkish Get-up w/25lb plate 5 per side
Bear Crawl 30 meters

3 rounds

Complex:

Deadlift w/80lb barbell x10
Box Jump (6 height) x 10
60 meter overhead carry w/35lb plate (switch arms every 15 meters)

5 rounds

This workout was pretty brutal. My shoulders were dead at the end.

* Sott Press - Assume the bottom squat position and hold. Press the plate with one arm for the prescribed reps. Switch arms and repeat.

**RTW (Round the Waist) - Hold plate in front of you. Swing it around your waist and switch hands behind you. Swing it around and switch hands again in front. Keep it going for the prescribed number of reps.

4/21 - 300 workout

Warmup:

jogging in a circle, dropping burpees on command for about 5 minutes

Partner #1:

15 push press w/70lb barbell
15 ball slams w/12lb medicine ball

partner is holding a plank with feet on box (6 height). switch it up, that's 1 round. We did 5 rounds.

Partner #2:

12 ball toss w/12lb medicine ball
12 box jumps (8 height)

partner holds 70lb barbell overhead. switch it up, that's 1 round. we did 4 rounds.

30/30:

30 seconds frog jump
30 seconds rest

4 rounds

30/30:

30 seconds burpees
30 seconds rest

4 rounds

4/19

Alternating Dbell Bench Press 70x8,6,7,7
Unstable Bar Chin-ups BWx3,3,3,2
Face Away Stretch Cable Curls 50x10,10,10,10
Bodyweight Triceps Extensions BWx4,9,10,8
Hack Machine Shrugs 90x15,15,15,15
Bulgarian Split Squats Barx6,8,8,8

If you've read Nick's book, "The Best Exercises You've Never Heard Of", then you'll recognize these. I was going for 4 sets, reps are unimportant. I want to add at least 1 rep each week.

Core:
One leg hip extension w/cross knee drive - 10 per side
Seated bicycles - 15 seconds each direction
45 degree v-up with reach - 8
Ab rollout w/bar - 8
Vacuum hold - 40 seconds

I did one time through. I'm going to add a set each week. Goal is to get 6 eventually...

Got this from this t-nation article

4/15 - 300 workout

Warmup:

15 air squats
15 pushups
15 v-ups

2 rounds

Clean & Jerk w/60lb barbell on instructor count:

20 reps
15 reps
10 reps (speedy)
5 reps (speedy)

Got about 30 seconds rest between each set but the last. We got about 5 seconds rest on that one.

Snatch w/60lb barbell on instructor count:

20 reps
15 reps
10 reps (speedy)
5 reps (speedy)

Got about 30 seconds rest between each set but the last. We got about 5 seconds rest on that one.

High Pull w/40lb barbell on instructor count:

20 reps
15 reps
10 reps (speedy)
5 reps (speedy)

Got about 30 seconds rest between each set but the last. We got about 5 seconds rest on that one.

8 minutes of heaven w/80lb barbell:

6 floor presses (bench press on floor, elbow touch ground, then push up)
6 atomic sit-ups
6 deadlift

Repeat for 8 minutes, I got 9 rounds in

4/14 - Olympics & 300 workout

Decided to change the format a little. Instead of 6x4, I did 24 reps. I tried to front-load the reps to cut the time down a little.

Deadlift 290x7,5,5,4,3
Hang Clean 140x7,5,6,6
Bench Press 215x6,7,5,6
Assisted Pull-ups 50x6,6,5,5,2

tore a callus off at some point during this workout. didn't notice until I got to pull-ups.


300 Class
Warmup:

30 ball tosses
30 ball slams
30 v-ups

20 ball tosses
20 ball slams
20 v-ups

10 ball tosses
10 ball slams
10 v-ups

Core workout:

Partner manmakers x 50 w/25lb dumbbells
--do 5, rest while partner does 5. 10 rounds

Finish:

50 windmills right
50 windmills left
50 atomic sit-ups

Legless Wheelbarrow

Here's a good ab exercise:

Video Link

4/12 - Fat Loss Circuit Training

Cardio was jumping rope for 40 seconds between each set.

Dumbbell Bench Press 70x10,10,9
Seated Rows 160x10 - someone stole the machine, had to improvise by switching to bent rows
Bent Rows 115 x 10,10
Dumbell Split Squat 30x10,10,10 (each leg)
Dumbell Shoulder Presses 50x10,9
Seated Leg Curls 140x7,7
Dumbbell Curls 40x10,10
Pushdowns 210x9,8
Standing Calf Raises 110x12,10

4/8 - 300 workout

Warmup:

On your own, I did:
25 ball slams w/10lb medicine ball
25 ball toss w/10lb medicine ball

5 way complex 10-1, 1-10 ladder:

Pushups
Bent Rows w/40lb barbell
Back Squats w/40lb barbell
atomic sit-ups
Deadlifts w/40lb barbell

Finish:

1 minute plank
1 minute left plank
1 minute right plank
1 minute burpees

30 seconds rest

45 seconds plank
45 seconds left plank
45 seconds right plank
45 seconds burpees

30 seconds rest

30 seconds plank
30 seconds left plank
30 seconds right plank
30 seconds burpees

aaaaannnnddd, pass out.

4/7 - 300 workout

No Olympics today, couldn't get motivated.

Warmup:

Got in a circle and did some jogging & shuffling around. He'd yell 'Hit it' and we do a burpee. Did this for about 5 minutes

1st:

15 meter legless wheelbarrow*
60 meter lunge

30 meter legless wheelbarrow
45 meter lunge

45 meter legless wheelbarrow
30meter lunge

60 meter legless wheelbarrow (HELP!)
15 meter lunge

2nd:

30 second push press w/30lb barbell
30 second overhead hold w/30lb barbell

4 rounds, no rest. goal was 100 reps, I got 106

*Legless wheelbarrow: grab two plates (old sand-filled type) and put your feet on them. Walk on your hands the prescribed distance. This really works the core and the diagonal stress was awesome.


I requested a 10-1, 1-10 ladder with a 6 way complex for tomorrow. Should be tough.

4/5 - Fat loss cricuit training

Cardio was jumping rope for 40 seconds between each set.

Dumbbell Bench Press 70x10,10,7
Seated Rows 160x10,10,10
Dumbell Split Squat 30x10,10,10 (each leg)
Dumbell Shoulder Presses 50x10,9
Seated Leg Curls 135x7,7
Dumbbell Curls 40x9,7
Pushdowns 210x7,7
Standing Calf Raises 100x12,12

Followed this up with 2 hours of half court basketball.

4/3 - 300 workout

Core:

10 one hand overhead side bends w/25lb plate
15 half Turkish get-ups each side w/25lb plate
5 Turkish get-ups each side w/25lb plate

4 rounds

Combo:

10 pull-ups
10 push-ups
10 dips
25 ball slams

4 rounds