Fri 8-30-13: Run

Went for a run today…

1/4 mile walk
1 mile run
1/3 mile walk
2 rounds of:
1/10 mile fast run
1/10 mile walk
5 rounds of:
150 yard sprint
150 yard walk
1/4 mile walk
1/4 mile run
1/4 mile walk

93 degrees made this one tough.

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Thur 8-29-13: B5F BW: Upper

Simple quick workout today…

Body Work: Upper & Core

5 Supersets of:
Body Rows 25
Deficit Crunches 20

7 Alt-Sets of:
Handstand ~20-30 sec TIA (Time In Air)
Bicep Exercise (alternating between)
DB Hammer Curl 25×12, 30×10,10,10
TRX Bicep Curl 3 sets of 10 reps

Tues 8-27-13: B5F BW: Lower

Continuing a week of bodyweight training with some outdoor activity…

Body Work: Lower Body

Warmup
Power Plate 3 min
Walk 3 min
Jog 3 min
Tuck Jumps 10

100 yard Sprints
2 @ 60%
2 @ 75%
5 @ 90%

3 Alt-Sets of 10 reps:
One Leg Bench Squat (10 each side)
Bench Jumps 30″

Bounding (aka Long Strides)
4 sets of 20 (10 each leg)

Mon 8-26-13: B5F BW: Upper

For the sake of continuity as my exercise partner is out of town and doing mostly bodyweight work, I’ll do the same this week…

Body Work: Upper Body

Warmup
Power Plate 2 min
Walk 5 min
Alternate DB Hammer Curl Press 2 min @ 10lb
Keiser Row 3 min @ 30lb
Cuban Rotation 15 reps @ 15lb

5 Supersets of:
Wide Pullups 10 reps
Handstand ~ 30 sec

5 Alt-sets of:
Chin-ups 10,10,8,7,8
Handstand Pushups 10,10,8,7,8

3 Supersets of:
TRX Body Row 10
TRX Decline Push-up 10

3 Supersets of:
Dip Bar Hanging Shrugs 15,12,12
Dips 8

Slingshots 1 set of 10 reps

Fri 8-23-13: B5F 6

Bare 5 Fit Protocol

Workout 6: Strength

5 Alternating sets of 10 reps each:
Deadlift 45,95,205,245,265
Front Squat 45,95,135,145,165

Overhead Press
10 reps: 45,75,95
5 reps: 110,130,130,130 (4)

One Arm Cable Pull
10 reps: 45,60,65,65

One Arm Cable Push
10 reps: 40,50,55,60

Wed 8-21-13: B5F 5

Bare 5 Fit Protocol

PHASE 2

Workout 5: Bodyweight

5 consecutive rounds, 30 seconds each:
Row with Keiser bar and Ab Dolly, 35lb equivalent
Treadmill Run 5 degree incline
6,9,10,11,12 mph

4 Supersets of:
Box Jumps 24″, 10 reps
Handstand 25
seconds free and/or against wall

Hamstring Drop to Plyometric Pushups
3 sets of 10

Muscle Up 4 sets of 5
BW, +10 next 3 sets

Alternating sets of:
Ab Dolly Rollout 4 sets of 10 reps (different hand position each set)
Incline Treadmill Sprint 3 sets at 19.5 Incline, 12 mph speed
10, 10, 20 seconds

Mon 8-19-13: B5F 4

Week 2 of Phase 2…

Bare 5 Fit Protocol

Workout 4: Power

Alternating One Arm DB Snatch 10 reps total
25,40,50,65,70

Deep Step Up 10 reps each leg
20,30,45

One Leg Deadlift One Arm Row (OLD OARs) Contralateral, 12 reps each side with Kettlebell
16k, 20k, 24k

Ball Slams 6 reps, on the minute
10, 20, 20, 20, 10

70 Degree Incline DB Hammer Curl & Press 12 reps
25, 30, 35 (10), 35 x 11 curls, 22 presses (separated movements)