4-1-10 Workout:
March 31st, 2010
Dynamic Warm Up 3×20 BW Squats 3×10 BB OH Squats Six Way BB Complex 6x @ 75#/95#/115# 3 Rounds for Time: 400m Run 21x DB Swings @ 60# 12x Pull Ups
3-30-10 Workout:
March 29th, 2010
Dynamic Warm Up Walking OH Lunges: 2x 20yds @ 45# 2x 20yds @ 75# 1x 20yds @ 95# BB Squats 6×3 Lunges/Box Jumps 2x 8/8 2x 5/5 3x 3/3
3-29-10 Workout:
March 28th, 2010
Dynamic Warm-Up DB Complex 8x @ 35#/35#/35# BB Clean & Jerk – 6×3 4x 15x Ring Push Ups 15x GHD Sit Ups 15x Pull Ups 15x Burpee Box Jumps
3-26-10 Workout:
March 25th, 2010
Dynamic Warm Up Six Way BB Complex 6x @ 75#/95#/95#/115# Work up to Heavy 3 rep Deadlift 5 rounds for time: 10x 225# Deadlift 15x 95# Push Press 2x :45/:30 Work/Rest Wall Sit Sledge Hammers OH Slosh Pipe Hold Ring Support
3-25-10 Workout
March 24th, 2010
Dynamic Warm-Up For Time: Top of Watchung 100x Pull Ups 200x Push Ups 30x BW Squats Top of Watchung
3-23-10 Workout:
March 22nd, 2010
Dynamic Warm Up 3×20 Body Weight Squats 3×10 Squat Jumps 4 Rounds for time: 400m Run 10x BB Squat Cleans @ 135# 8x Tabata Squats (Rest in Bottom of Squat) FLR Holds 4:00
3-22-10 Workout:
March 21st, 2010
Dynamic Warm Up DB Complex (DL/Bent-Over Row/High Pull/Clean/FS/Push Jerk/Snatch/Push Up) 2×8 @ 30# 2×8 @ 35# 5 Rounds: Max Reps Body Weight Bench Press Max Pull Ups 3x 12x GHD Sit Ups 12x Bar Dips 12x KTE’s 12x SA Clean OH Press @ 40# (6ea. side) 12x BB Russian Twists @ 25# (12ea. side)
3-19-10 Workout:
March 18th, 2010
Dynamic Warm Up Six Way Barbell Complex: 6x @ 75#/95#/115# BB Back Squats 5×5 Power Snatch/OH Squats/Hang Snatch Complex: For 10:00 – 1 rep every 30 sec. @ 95# 3x 30yds Prowler Sprints @ 270# 15x Sledge Hammers :30 Ring Support(at top of ring dip position)
3-15-10 Workout:
March 14th, 2010
Dynamic Warm up 3×20 Body Weight Squats 3×10 Squats Jumps 3×10 Tuck Jumps BB Deadlift/Box Jumps 2x 8/8 @ 185# 2x 6/6 @ >225# 3x 3/3 @ >275# 2x 30yds Prowler Push @ 270# 30yds Sled Reverse Pulls @270# 20x Sledge Hammers 30yds OH Lunges @ 45# 20x KB Swings @ 70#
3-12-10 Workout:
March 11th, 2010
Dynamic Warm-Up DB Complex (deadlift/bent-over row/high pull/clean/front squat/fspp/snatch/push jerk/push ups) 6x @ 30#/30#/35#/35# BB Bench Press 5×3 30-20-10 BB OH Squat @ 95# Pull Ups 400m Run
