5/29

rest/pause incline dbell bench w/50lb:

5,5,5,5,5

Chinups:

3x8, with a static hold on the last rep of the last set for as long as possible

6 way complex w/80lb barbell:

deadlifts x 6
bent over rows x 6
hang cleans x 6
back squats x 6
floor presses x 6
floor wipers x 6

4 rounds

5/26 - 300 Workout

Warmup:

30 meter bear crawls
15 push-ups
15 pull-ups
25 atomic sit-ups

4 rounds

Partner Turkish Get-ups w/25lb plate:

10,8,6,4,2

While partner does one get-up, perform one hand plate jerks. Alternate until you've done the reps. Rest a few seconds, and go on.

5/24 - Ladder

Band Assisted Pull-ups 3x5

7 way complex: 10-1,1-10 ladder w/ 60lb barbell

Deadlifts
Hang Cleans
Push Press
Back Squat
Good Mornings
Atomic Situps
Push-ups

Time: 39:59. Didn't meet my goal, but I did beat my time.

Rest/Pause straight bar curls 55x5,5,5,5

5/20 - 300 workout

Warmup:

5 windmills each side w/25lb plate
10 tuck jumps
15 plate swiings w/45lb plate

10 rounds

Main:

30 lunges (15 each leg)
30 turkish get-ups w/25lb plate (15 each arm)
15 meter bear crawl

28 lunges (14 each leg)
28 turkish get-ups w/25lb plate (14 each arm)
15 meter bear crawl

26 lunges (13 each leg)
26 turkish get-ups w/25lb plate (13 each arm)
15 meter bear crawl

24 lunges (12 each leg)
24 turkish get-ups w/25lb plate (12 each arm)
15 meter bear crawl

We were supposed to go down to 2, but there just wasn't enough time. This was brutal, it would've taken another hour to get to 2.

5/19 - 300 Workout

Warmup:

25 ball tosses w/10lb medicine ball
25 ball slams w/10lb medicine ball

Complex w/70lb barbell:

Deadlifts x 6
Bent Rows x 6
Hang Cleans x 6
Front Squats x 6
Back Squats x 6
Push Press x 6

3 rounds

Superset:

Floor press w/70lb barbell
Pushup

10,8,6,4,2

Superset:

Chinup
Bent Row w/70lb barbell

10,8,6,4,2

Finish:

100 air squats
100 v-ups
100 deadlifts w/80lb barbell

5/17 - Ladder

7 way complex: 10-1,1-10 ladder w/ 60lb barbell

Deadlifts
Hang Cleans
Push Press
Back Squat
Good Mornings
Atomic Situps
Push-ups

Goal was to break 49 minutes. I did this in 40:01, blowing away my last time. I was coming off being sick last Sunday, so I'm sure that had something to do with it. However, still proud of that.

Goal next week is to break 39:30.

5/13 - 300 workout

30/30 w/50lb barbell:

30 seconds push press
30 seconds overhead hold

4 rounds, I got 128 reps

30/30 w/20lb dumbbells:

30 seconds floor rows
30 seconds front plank

4 rounds

30/30 w/20lb dumbbells:

30 seconds clean
30 seconds hold at shoulder level (rack position)

4 rounds

30/30:

30 seconds Pushups
30 seconds Front plank

4 rounds

Superset w/40lb barbell:

Overhead squat w/5 second descent
10 sott presses (military press from squat position)

4 rounds

1-5 ladder:

Manmakers w/20lb dumbbell
Chinups

5/12 - 300 workout

Warmup:

6 way complex w/60lb barbell
Deadlifts x 6
Bent Rows x 6
Hang Clean x 6
Front Squat x 6
High Pulls x 6
Push Press x 6
Push-ups x 6

3 rounds

Main:

Prisoner Burpees 15-1 ladder
--Prisoner burpees is lunging for 15 each leg in a circle, then stopping and doing 15 burpees. We did these ladder style, so reps went 15,14,13,12, etc down to 1

Finish:

100 Flutter Kick
50 ab rollouts

100 atomic situps
50 floor wipers

5/10 - Ladder

7 way complex: 10-1,1-10 ladder w/ 60lb barbell

Deadlifts
Hang Cleans
Push Press
Back Squat
Good Mornings
Atomic Situps
Push-ups

Time: 49:11

Goal is to break 49 minutes next Sunday.

5/3

Just a blah day today. Had to move my workout since we were out of town
until this afternoon, and I'm starting to feel a cold (swine flu? ) coming
on. So, got some done, but I just didn't have the energy to do everything.

Alternating Dbell Bench Press 70x10,9,8,8
Face Away Stretch Cable Curls 60x8,8,6
Bodyweight Triceps Extensions BWx10,7,8

Did sets of 2 pullups between each regular set.

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

Only had energy to muster 1 round this week.