1/30/13

Hurricane Day

a1) Treader 30 secs 6.4 @ 7 % x1
chinups on gravitron x10
pushups x10

b1)arc trainer 30 secs on resistance 30 x2
barbell press x10 45 lbs 65 lbs x2
barbell row x10 45 65 x2

b2)arc trainer 35-45 secs on resistance 30 x3
barbell curl 45x10x3
upright row 45x10x3

1/29/13

Hang Snatch
barx2
65x2
95x2
115x2
120x2
135x2

circuit x4
pull throughs x10 62.5 62.5 75 75
BW rows x10
1 arm dbell standing military x10 30 lbs
Leg Press x10 250 270 270 270
Gravitron Hip Extension x10 100lbs
Battle Ropes 30 secs

1/25/13

Pullups Neutral Grip
5x2

Circuit 4 rounds
Seated Row x10 135
Kbell swings x10 35lbs
single arm dbell bench x10 60lbs
ankle mob x10
face pulls x10 60
split squats x10 BW
30secs sprint uphill on treader 6

1/23/13

Hang Clean
135x2
155x2
165x2
175x2
185x2

Circuit A x3
BW Squats x10
Pushupsx10
Band Pull Aparts x12

Circuit B x3
Prone Glute Bridge x10
Suitcase Walk w 45lbs/20 yards each hand
med ball slams x10 10lb med ball

1/19/13

A1)Hang Snatch
barx2
65x2
85x2
95x2

b1)deadlift
135x5
225x5
315x5
365x5
415x5

b2)ankle mobs
4x8 each side

c1)reverse lunge front foot elevated on smith machine
95x6
115x6
135x6
155x6
c2)quadruped chin tucks
4x5

d1) side wall slides
3x10

d2)back extensions
3x6 35lbs

stretching

1/18/13

Hurricane
Treader
6% incline 5.5 mph 15 secs sprint x2
med ball slams 2x10
BW Squats 2x10

7%inclin 6.0mph 15 secs x2
dbell curls 2x10 22.5lbs
crunches 2x10

8% incline 6.5 mph 15secsx2
Fat man Pullups 2x10
med ball wood choppers 2x10 each side

1/16/13

a1) pullups on gravitron
5x5
last 2 sets did 3 reps on gravitron and 2 BW pullups

a2)single arm dbell bench
3x5 each side 50 60 60

b1)overhand seated row
3x10 135 135 150

b2)pushups
3x10 last set with feet elevated

c1)dbell hammer curls
3x8 25 25 30

c2)pec deck reverse fly
3x10 85 100 100

d)swiss ball ab rollout
3x5

d2)quadruped thoracic reach
3x5 each side