Fri 3-30-12

Volume work. Rest only while partner is working.

Lower Body

Squat 5 sets of 25
45-95-95-95-95

Step Up from Deep Lunge (working leg on 12″ platform, other knee on ground, weight on shoulder) 4 sets of 15-15-12-10 reps
Bodyweight-10lb-30lb sandbag-30lb

Side Lunge with Sandbag (on lunging side shoulder) 3 sets of 10
30 lb sandbag all sets

KB Single Leg Stiffleg Deadlift 2 sets of 10
50lb- first set contralateral weight (held in opposite hand of working leg), second set ipsilateral (same side arm).

Exercise Ball Triple Threat 1 set of 15 reps each exercise consecutively
(Lying on ground, supine position, feet on ball)
Hip Raise
Leg Curl
Hip Raise with Knees Flexed

Calf Raise 1 set of 100
Bodyweight on edge of a step

Legs might be a little sore…

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Thur 3-29-12

Today was dumbbell oriented unilateral push exercises…

Upper Body Push

Single Arm DB Bench 5 sets of 10
30-40-50-60-70
Slide half body off bench 3 sets of 10
40-45-50

Single Arm DB Incline Press 3 sets of 10
50-55-55

Superset of… (4 sets of 10 reps)
Single Arm Seated DB Shoulder Press 25-30-35-40
Single Arm Cable Fly (Free Motion)
17.5 lbs-20-20-20

Superset of… (3 sets of 12)
Single Arm DB Lateral Raise 17.5-20-20
Single Arm DB Lying Tricep Extension 25-30-30

Tues 3-27-12

Back to a little basic workout with a client today…

Upper Body Pull

Weighted Pullups 5-5-5-3-3-3-1-1-1-1-1-1
20-25-30-35-40-45-50-55-60-65-70-80: Total 615
Finished with unweighted pullups x 15

Body Row From bar: Underhand-Overhand-Alternate-Alternate Grips
10-10-10-10

Superset of
Ab Wheel Rollouts 10-10-10
DB Bicep Curl (25lb) 10-10-10

Superset of
High Rope Rear Delt Pull (35lb) 20-20-20
Supine Plank on Bosu 30sec-30-30

Reverse BB Curl (45lb)
10-12

Mon 3-26-12

Still needed some recovery from Friday’s heavy push workout so I decided to forego the Power Clean day and do some lower body work. Didn’t plan anything, just made it up as I went. Turned out to be just what I needed.

Lower Body

Countdown 10 to 1
Swings (70 lb)
Back Lunge (alternating, 10 each, etc.)
Went straight through, but not necessarily for “best” time (Total time: 5:05)

KB Windmills 10-10-10
12k-16k-20k
Video

Movement and Footwork
10 minutes of ladder and movement drills. No structure or repeats, just one set of a bunch of different fast footwork and general moving around drills (feet in/out, side in/out, hopping, bounding, run/backpedal, side shuffle, karaoke, bear crawl, etc.).

Fri 3-23-12

Kept it simple today- an old fashioned upper body push workout with a little arms added at the end.

Upper Body Push

Bench Press 3-3-3-1-1-1
195-205-215-225-245-255: Total 1340

Incline Bench Press 5-5-5-5
135-155-165-165: Total 620

Superset of…
Overhead Press (95 lbs) 10-10-10-8
“Un”Cheat BB Bicep Curl (45 lbs) 10-10-10-10

Uncheat Curl: slow reps, lean slightly back on eccentric portion, lean slightly forward on concentric movement.

Wed 3-21-12

Was planning on a heavy Front Squat and MetCon workout but ended up having to modify the plan a bit for lighter weight and a different order.

Lower Body Workout

Goblet Squat 3 sets of 10 (50, 60, 80lb DB)

Single Leg Stand Up Jumps from Bench 5-5-3-3-1-1
– using one leg from a seated position, stand up right into a jump, landing on same leg
– I did a set jumping up onto another bench and the next 5 sets I jumped over a bench

Front Squat 5-5-5-5-5
155 all sets. Cleaned weight to catch position, then performed front squats

MetCon #9
4 rounds for time
10 Decline pushups (feet elevated 18″)
10 Body Rows (feet elevated 18″)
15 second incline treadmill run (12 mph, 15 degree incline)
Time: 4:45