4-30-2010 Workout:
April 29th, 2010
Dynamic Warm Up 3×20 Bodyweight Squats 3×10 Squat Jumps 3×10 Tuck Jumps BB SL Squats/Box Jumps 2x 8/8 @ 75# 2x 5/5 @ 95# 3x 3/3 @ >135# Tire Flip Relays x 4
4-29-2010:
Dynamic Warm Up Six Way BB Complex 3×6 @ 65# Weighted Pull Ups 5×3 BB Clean/Front Squat/Push Jerk 1 rep every 30sec for 10:00 90# Farmer Carry Sled Push Sled Pull 30x OH Walking Lunges 30x Sledge Hammers 30x KB Swings @ 70#
4-27-2010 Workout:
April 26th, 2010
Dynamic Warm Up 3×20 Bodyweight Squats 3×10 Squat Jumps BB Deadlift work up to Heavy 3 Rep 5 Rounds: 5x 225#/275# Deadlift 10x Burpees 3:00 FLR Ring Holds
4-26-2010 Workout:
April 25th, 2010
Dynamic Warm Up DB Complex 3×8 @ 35# 5 Rounds Max Reps of: BW Bench Press Pull Ups 3 rounds: 12x Burpee-Ball Slam @ 40# Ring Support Whip Smash
4-23-2010 Workout:
April 22nd, 2010
Dynamic Warm Up Snatch Work BB Power Snatch 5×3 10-9-8-7-6-5-4-3-2-1 Reps of: 165# Bench Press 70# Goblet Squat Pull Up Box Jump BW Front Squat
4-22-2010 Workout:
April 21st, 2010
Dynamic Warm Up 3x 15x Squats 10x Chest-to-Bar Pull Ups 15x GHD Sit Ups 5×1 OH Press 5×3 Push Press 5×5 Push Jerks Tire Flip Relays
4-13-10 Workout:
April 12th, 2010
Dynamic Warm Up BB Clean Warm Up 3x @ Barbell BB Power Clean 5×3 10:00 10x 75# Push Press 10x Box Jumps 100yd Sprints
4-12-10 Workout:
April 11th, 2010
Dynamic Warm Up Six Way BB Complex 6x @ 45#/75#/95# 4 Rounds: 400m Run 15x 95# OH Squats Pull Up/Ring Push Up Ladder 1-8-1/2-20-2
4-9-10 Workout:
April 8th, 2010
Dynamic Warm Up 3×20 BW Squats 3×10 Jump Squats BB Front Squats 8x@ 135# 3×5 60yds 90# Farmer Carries Sled Push Sled Rop Pull 15x Med Ball Lifts @ 100# 20yds OH Lunge @ 45# 20x Sledge Hammers
4-8-10 Workout
April 7th, 2010
Dynamic Warm Up DB Complex 3×8 @ 35# 5 Rounds: 5x Bench Press 5x Weighted Pull Ups 5x 200m sprints 1:30 Recovery b/w rounds
