Tues 5-27-14: Full Body

Row Machine 4 min

6 Supersets:
Alternating One Arm DB Snatch
10 total reps: 30, 40, 50, 60, 65(8), 70(6)
Band Assisted Pull-up x 15 reps

6 supersets:
BB Bent Row (differing grips each set)
10 reps: 95,115,125,135,135,135
Rack Pull
5 reps: same weight and grip as above

Incline Bar Cuban Press
3 sets of 10 reps @ 8lb bar

BB Snatch Grip Full Front Raise
2 sets of 12 reps @ 30lb bar

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Wed 5-21-14: Full Body

Mostly legs and biceps but some shoulders, core and function thrown in…

Full Body

4 rounds:
Cable Squat X Raise – 15 reps: 6.5, 7.5, 8,5, 9.5
Walking Lunge & DB Curl – 16 reps total: BW, 15, 20, 20

6 rounds:
Step Up 17.5″ x 8, 21″ x 7, 24.5″ x 6, 28″ x 5, 38″ x 5, 41″ x 4, 44″ x 4
Dead Bug 45 sec

BB Bicep Curl
10 reps: 45, 65, 75, 75, 75

4 rounds:
Sled Push (KB on Sandbag) 90 lb total x 100′
DB Preacher Curl 20lb x 12 reps, different curl style each set

Mon 5-19-14: Back & Shoulders

Basic Upper Body Vertical Push Pull Workout…

4 rounds:
Jumprope 30 sec
Med Ball Plank 30 sec

5 rounds:
Pull-up/Knee Raise Combo – 6 reps each
BB Press – 12 reps @ 45lb

5 rounds:
Dual Cable Wide Pulldown
12 reps: 75,90,105,112,127
DB One Arm Seated Press
25×12, 35×11, 40×10, 45×9, 50×7

3 rounds:
Dual Cable Seated Row
12 reps: 80,90,100
DB Lateral Raise
12 reps: 15,17.5,20

4 rounds:
Lying DB Pullover
12 reps: 40,45,50,40
BB Snatch Grip Front Raise
10 reps: 30lb

Mon 5-12-14: Shoulders

Mostly shoulders today (from a few different angles), primary work being cleans…

Hang Power Clean & Press
4 sets of 45×5
65×5, 75×5, 95×5
5 sets of 135 x 1
Power Clean & Press
5 sets of 135 x 1
5 sets of 155 x 1

Hang High Pull
2 sets of 135 x 5

Upright Row
3 sets of 75 x 10

5 Supersets of 10 reps each:
BB Shrug – 135
Seated One Arm DB Press – 25, 35, 40, 40, 40

4 Supersets of 12 reps:
DB Iso Planche Leg Raise – 17.5, 20, 25 x 6 reps, 25 x 8 reps
Horizontal Hanging Shrug – legs on bench

Fri 5-9-14: Run & Pullups

Simple workout at the basketball court at the nearby park…

Run & Pullup

5 min light warmup and muscle activation

Pull-up/Run Combo
10 Behind Neck Pullups
Jog 2 laps length of basketball court
10 Chinups
Run 2 laps length of basketball court
8 Behind Neck Pullups
Run 2 laps length of basketball court
8 Chinups
Run 1 Liner
7 Behind Neck Pullups
Run 1 Liner
7 Chinups
Run 1 lap Zig Zag Across Court
7 Behind Neck Pullups
Run 1 lap Zig Zag Across Court
7 Chinups
Run 1 lap with jump over half court
6 Behind Neck Pullups
Run 1 lap with jump over half court
6 Chinups
Sprint 1 length, rest 10 sec, sprint back
7 Behind Neck Pullups
Sprint 1 length, rest 10 sec, sprint back
7 Chinups

90 Pullups total