6/30 - 300 Workout

15 minutes of hell:

with 2 15lb dumbbells we did 30 seconds of various movements. Highlights include overhead presses, overhead tricep extensions, alternating bicep curls, squats, lateral lunges, trunk twists, lunges, and more

Partner up:

1 person does 15 meter bear crawl w/15lb dumbbells in hands while partner holds a squat with 15lb dumbbells.

Repeat until instructor says stop. I did 8 bear crawls...

Shoulder burn:

20 seconds ball slams w/10lb medicine ball
10 seconds rock hold (hold medicine ball straight out from chest

8 rounds, no rest

2 minutes rest, then repeat the 8 rounds again

1-5,5-1 ladder:

Chinups
Knees to elbows (do half pull-up, then bring knees up to the elbows. intense on the abs)

Pretty brutal overall.

6/26 - EDT

PR Zone 1:

Incline Dbell Bench 60x5,5,5,5,5,5,5,5,5,5
Bent Rows: 115x5,5,5,5,5,5,5,5,5,5

PR Zone 2:

Dbell Shoulder Press 45x5,5,5,5,5,5,5,5,5,5
Band Assisted Chinups BWx5,4,4,3,3,3,2,2,2,2

Weight was still a little on the light side. Going up again next time.

6/23 - 300 workout

Did some partner stuff today, which really keeps it intense!

Starters:

Burn 30 calories on eliptical while partner rack holds to 35lb plates, switch

5 rounds

Killer superset:

5 pull-ups
10 air squats
15 atomic sit-ups

10 rounds

Big Finish:

1-5,5-1 ladder step-ups w/two 25lb plates while partner overhead holds 80lb barbell. Switch after each step in the ladder, our box was 8 high (just below my knee)

6/21

PR Zone 1 - Split Squat w/bar:

Left Leg 5,5,5,5,5,5,5,5,5,5,5
Right Leg 5,5,5,5,5,5,5,5,5,5,5

Standing Calf Raises 60x6,5,5
>> Explode up, 3-4 second negative, hold stretch at bottom for 10 seconds

PR Zone 2 (10 min):

Straight Bar Curls 65x5,5,5,5,5,5,5,5
Standing Overhead Tricep Extensions 60x5,5,5,5,5,5,5,5

Once again, too light. Will be going up next workout

6/18 - The return of EDT

PR Zone 1:

Incline Dbell Bench 55x5,5,5,5,5,5,5,5,5,5,5,5
Bent Rows: 95x5,5,5,5,5,5,5,5,5,5,5,5

PR Zone 2:

Dbell Shoulder Press 40x5,5,5,5,5,5,5,5,5,5,5
Band Assisted Chinups BWx5,4,3,2,2,2,2,2,2,2,2

Weight was light, I'll be moving up next time.

Finished off with:

50 one legged v-ups w/10lb medicine ball
then
30 seconds seated trunk rotations w/6lb medicine ball (twice)

6/16 - 300 workout

Warmup w/60lb barbell:

Squat Clean x 1
Overhead Squat x 1
Snatch x 1

every 30 seconds for 10 minutes, total of 20 rounds

10-1 ladder:

Pullups
Power Cleans w/60lb barbell
Overhead carry x 60meters (always 60 meters)

Finish:

one legged v-ups x 50 w/10lb medicine ball

6/9 - 300 workout

Warmup:

30 meter sprint
6 box jumps
10 pushups

6 rounds

20/15/10/5:

20 deck squats
60 meter bear crawl
20 pullups

15 deck squats
60 meter bear crawl
15 pullups

10 deck squats
60 meter bear crawl
10 pullups

5 deck squats
60 meter bear crawl
5 pullups

Finish w/60lb barbell:

20 seconds front squat to push presss
10 seconds overhead hold

15 rounds

6/5

Superset:

Bench Press 135x10,145x8,155x6,165x10,175x8,185x6
Pushups 10,8,6,10,8,6

Superset:

Bent Rows 55x10,65x8,75x6,85x10,95x8,105x6
Pullups 10,8,6,10,8,6

Sprint Finish:

Ball Slams w/12lb medicine ball x 20
Squat Toss w/12lb medicine ball x20

--no rest

Ball Slams w/12lb medicine ball x 10
Squat Toss w/12lb medicine ball x 10

6/2 - 300 workout

Pullups:

100 in as many sets as it takes. Took me 16 sets

Superset:

45 seconds back squats w/80lb barbell
20 box jumps (height 8)

5 rounds

Superset:

10 burpees
30 seconds hop-ups* (box height: 4)

3 rounds

Finish:

100 one legged v-ups (50 per leg) w/10lb plate in hands

*hop-ups - hop on and off box as quick as you can