Thur 2-27-14: Full Body

Went to the park for a bit and then back into the gym to try a little workout my buddy Bryan over at Frontdive Fitness sent me…

Park Work & Filthy Fifty

Running
2 laps, rest 1 min between:
1/3 mile jog around park, zig-zagging around trees and other obstacles.

Alternate between:
Dragon Flags x 5
Sprint 100 yards x 2 (~45 sec rest between)

Back to gym…

Filthy Fifty (modified tester version)

10 reps of each:
Box Jump 44″
Plyometric Pullups
KB Swing 88lb
Lunges (each leg)
Hanging Curl Ups
Push Press 100lb
GHD Back Extension Leg Curl
Wall Ball 30lb
Burpees
Double Unders

I added…
GHD Sit-ups (ground to toes ROM)
Handstand Pushups (supported)

The Real Filthy Fifty:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Tues 2-25-14: Upper Body

Similar to two weeks ago…

Upper Body

Jump Power Clean
5 reps: 65,65,75,95

8 Alternating sets:
Jump Power Clean
5 reps: 115,125,145,165
3 reps: 175,185
2 reps: 195
Drop set: 205×1,175×2,145×3,95×5
Weighted Dips
5 reps: BW,35,50,65,80,90
4 reps: 100
Drop set: 110×3, BWx12

4 Alternating sets:
Weighted Pullups
5 reps: 35,55,55 (Overhand, Underhand, Neutral)
Drop set: 55×5, BWx6 (Overhand, Neutral)
DB Box Jump (18″)
5 reps: 15,20,20,20

Wed 2-19-14: Misc

An unplanned workout that ended up morphing as I went along…

Misc Full Body

Row 4 min Fish Game – 1945 points

3 circuits of:
DB Bicep Curl 10 reps: 20,25,30
Overhead Rope Extension 10 reps: 60,65,70
30 Degree Incline Treadmill Run 30 seconds: 5,7,10 mph

10 to 1 Paired Countdown:
Superman Planche Combo w/ DB
10,12,15,15,17.5,17.5,17.5,20,20,20
Cable Reverse Fly
10,12,13,14,15,16,17,18,19,20

Tues 2-18-14: Upper Body

Similar to last week…

Upper Body

Power Clean & Press/Jerk
5 reps: 45,45,65,95,115
1 rep: 135,155,165,175,185,195,205,185

10 Alternating sets of:
Hang Power Clean
3 reps: 185,185,185,175,175
Weighted Dips
5 reps: BW,35,50,65,80,85

Weighted Pullups
6 sets of 5 reps: 35,50,50,50,50,50
(Overhand, Underhand, Neutral, Overhand Plyo x 3 sets)