Thur 6-30-16: Full Body (K2 – 2)

The second in the K2 series of full body workouts…

K2 – 2

Warmup
AirDyne
Ring Footwork
Squat and Raise

4 rounds
Cable Push Pull x 10
Cossack Squat (BB) x 12

3 rounds
One arm snatch x 3
Hanging Leg Raise/Skin The Cat x 10

3 rounds
Standing Triple Jump x 2
One Arm Single Leg Row x 10

3 rounds
Back Bridge x 30 seconds
Dips with DB Hamstring x 10

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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

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

Mon 5-5-14: Upper Body

Today was simple but keeping with the trend of the last few Mondays…

Upper Body

10 Supersets of:
Behind Neck Push Press
45×20, 65×12, 85×8, 105×6, 125×5, 145×4, 155×3, 165×2, 175×1, Drop set: 175×1/155×1/125×1
Seated Dual Cable Row
50×20, 70×12, 90×8, 110×6, 130×5, 150×4, 160×3, 170×2, 180×1, Drop set: 180×1/160×1/130×1

5 Trisets of:
BB Shrug
125×10, 175×8, 225×6, 275×4, 175x
Weighted Dip
BWx10, 35×8, 50×6, 35x
DB Iso Planche Leg Raise
17.5×12, 20×10, 20×8, 17.5x