Fri 12-27-13: Full Body

After a week and a half break- a little full body work the next couple workouts…

Full Body

Misc 5 min warmup

2 circuits of:
TRX Row 15 reps
T Push-up 10 reps
BB Thruster 10 reps @ 45lbs

4 rounds of:
BB Incline Press 8 reps @ 135
Dual Cable Lat Pulldown 10 reps @ 75

Walking Lunges

Deadlift 4 sets @ 135

Standing Press 4 sets @ 95

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Fri 12-13-13: Basic 5 Push

Basic 5: Heavy Push

Clean & Jerk
5: 45,65,95,115
10 sets of 1 @ 135

Deadlift
10: 3 sets @ 135

Squat
10: 3 sets @ 135

Bench
5: 135,135,185,205,225, 3 sets @ 245 (4 reps last set)

Pull-ups
10: 3 sets @ BW (different grips)

3 Supersets of:
Dips 8 reps
BB Bent Row 16 reps (45 lbs)

Thur 12-12-13: Videos

I skipped the planned workout yesterday and instead spent the last couple days adding new videos to the You Tube channel…

The Archer

Dancing Archer

Knee Tuck Switch

Push-up/DB Curl Press Ladder

DB Spider Curl/Bent Row Combo

Elevated Push-up Position One Arm Row

Elevated Push-up Position One Arm Reverse Fly

Elevated Push-up to One Arm DB Row

Elevated Push-up to One Arm DB Row and Press

Crossover Push-up to DB Row Press

Pullup Push-up Superset

Bear Crawl, Crab Walk & Tumbleweed

Squat Iso Bicep Curl Combo

Bench Dip (variations)

Back Plank/Bridge Variations

Prone Double Knee Tucks

BOSU Dead Bug Variations

Squat Thrust with Jump Turn

Burpee with 1/4 Turn

Cable Drag

From last week…

The Luge

Skeleton

Cobra

Contralateral Superman

Supermans

Supine Superman

Crossbody Ab Work

Birddog

Plank Pop Ups

From a few weeks ago…

Push-up w/ Knee & T

Core Board Push-up w/ Knee & T

Mon 12-9-13: Basic 5 Pull

Basic 5: Heavy Pull

Clean & Jerk – Technique Work
10 reps each set:
Power Shrug
45,65, 3 sets @ 95
Hang High Pull
3 sets @ 95
Push Jerk
3 sets @ 95

5 reps all sets:

Deadlift
95,135,185,235,255, 2 sets @ 305

Squat
5 sets @ 135

Chin-ups
BW,35,45, 2 sets @ 50 (pause at the bottom)

Bench
5 sets @ 135

Bent Row
5 sets @ 135

Fri 12-6-13: Basic 5

Basic 5: Heavy Clean & Jerk

Clean & Jerk
5: 45,65,95,
3: 115,135
1: 155,175,185,195,205,215,185,175,155,135

Deadlift
5 x 5 @ 175

Squat
5 x 5 @ 175

Bench
5 x 5 @ 175

Chin-ups
4 x 5 @ BW

Dips
4 x 5 @ BW

Bent Row
4 x 5 @ 125

Behind The Neck Press
3 x 5 @ 95