2-1-10 Workout:

January 31st, 2010

Dynamic Warm Up Three Rounds 5x DB Clean & 5x DB Jerk 2:00 minute Run 2:00 Recovery Three Rounds 10x Heavy Goblet Squats 2:00 minute Bike(15sec Hard/15sec Less Hard) 2:00 Recovery 3 Rounds: 8x Pull-up 8x Push-up 8x KB Swing @ 55# 8x Sit-up 60sec OH Hold  Slosh Pipe 1:00 Recovery

1-29-10 Workout:

January 28th, 2010

*Active Recovery* Dynamic Warm Up Turkish Get-Ups 3×8 @ Barbell 5 Rounds: 5x 25# Weighted Pull Ups 30 yds. Walking Lunges holding 30# DB’s

1-28-10 Workout:

January 27th, 2010

*Active Recovery* Dynamic Warm Up Six Way Barbell Complex 6x 65#/ 65#/65# 5 Rounds: 10x 185-225#  BB Deadlift 15x Ring Dips

1-26-10 Workout:

January 25th, 2010

*Active Recovery* Dynamic Warm Up Med Ball Throws 4×8 @ 40# BB Bench Press 5×5 Pull Up Ladder 1-6-1

1-25-10 Workout:

January 24th, 2010

Dynamic Warm Up 3×20 Bodyweight Squats 3×10 BB OH Squats BB Front Squats 4×8 @ BW 3:00 FLR Holds

1-22-10 Workout:

January 21st, 2010

Dynamic Warm Up Six Way BB Complex 4x @ 65#/75#/95#/115# BB OH Press 5×3 3 Rounds 10x 135# Clean and Jerk 20x GHD Sit Ups

1-21-10 Workout:

January 20th, 2010

Dynamic Warm Up 3×20 Bodyweight Squats 3×10 Squat Jumps 3×10 Tuck Jumps Work up to Heavy Deadlift 6×3 Deadlift Walking Lunges/Box Jumps 2x 8/8 @ 40# 2x 6/6 @ 50# 2x 3/3 @ >55#

1-18-10 Workout:

January 17th, 2010

Dynamic Warm Up Work Up to Heavy Squat Clean 5×3 Squat Clean 10-9-8-7-6-5-4-3-2-1 Reps of: 165-185# BB Bench Press 80# Goblet Squat Pull Ups Box Jumps 45s. Treadmill Sprint

1-15-10 Workout:

January 14th, 2010

Dynamic Warm Up Six Way Barbell Complex 6x @ 65#/ 75#/85#/95# 5 Rounds: Max Reps Bodyweight Bench Press 3 Rounds: 400m  Run Max Pull Ups 4:00 FLR Holds

1-14-10 Workout:

Dynamic Warm Up 3x 20yds Walking Lunges 2x 20yds OH Walking Lunges @ Bar 1x 20yds OH Walking Lunges @ 75# 1x 20yds OH Walking Lunges @ 95# BB Deadlift/Box Jumps 2x 8/8 @ 185# 2x 6/6 @ 225# 3x 3/3 @ >275# Pull Up Ladder — 1-6-1 Treadmill Conditioning 2x 10/20 @ 25% Incline [...]