October 24, 2008

-Jumping Lunges, 20 reps;
-Barbell Bent-Over Row, 7 reps (Medium Weight);
-Abs Rollouts, 10 reps;
-Tuck Jumps, 20 reps;
-Kettlebell Snatch, 16 reps (8 reps each side);
-Back Extensions, 15 reps;
-Pistols, 10 reps (5 reps each side);
-One Hand Plank Holds, 1 minute each side.

Rest 3 minutes, repeat.

October 15, 2008

Making Men:

-50 Dumbbell Man Makers for time;
-Rest until your heart is stabilized;
-Jumping Lunges for max reps.

October 9, 2008

-5 Bodyweight Pull-Ups;
-1 Deadlift at 95% 1RM;
-1 Weighted Pull-Up;
-1 Deadlift without the weight you used on the Pull-Up;
.....
-1 Weighted Pull-Up with max weight;
- 5 Deadlifts without the weight used on the Pull-Up.


The idea of this workout is to alternate Deadlifts with Pull-Ups (all the pull-ups are dead hang), working up to a max weight on the pull-up, and at the same time taking plates off of the deadlift bar. Use increments of 5 pounds or 10 pounds, depending on how good you are on weighted pull-ups.
This is a max strength effort, so go slow and take enough rest between drills.

October 6, 2008

Sprint 200 meters;
Deadlift 100% of your bodyweight for 5 reps;
Sprint 200 meters;
Military Press 50% of your bodyweight;
Sprint 200 meters;
Bench Press 75% of your bodyweight.

Repeat one more time and call it a day.

September 24, 2008

The old school Super Squat program for one day:

Back Squat, 20 reps with heavy weight.

Breathe between reps.

September 20, 2008

For time:

- 50 Kipping Pull-Ups,
- 50 Walking Lunges,
- 50 Push-Ups,
- 50 Burpees,
- 50 Lying Leg Raises.

September 15, 2008

5 Rounds of:

-Dumbbell See-Saw Press - 10 reps;
-Dumbbell Front Squat - 10 reps;
-Dumbbell Renegade Row - 10 reps;
-Dumbbell Turkish Get-Up - 2 reps.

Rest 1 minute between rounds, go fast except on the TGU, where slow and steady is the key to do it one strong and injury-proof exercise.

September 10, 2008

Just go run up and down some stairs.
:)

September 6, 2008

Jump Rope 5 Minute;
50 Push-Ups;
Jump Rope 5 Minutes;
45 Push-Ups;
Jump Rope 5 Minutes;
40 Push-Ups;
Jump Rope 5 Minutes;
35 Push-Ups;
Jump Rope 5 Minutes;
30 Push-Ups;
Jump Rope 5 Minutes;
25 Push-Ups.

Enjoy.

September 3, 2008

Dumbbell 1-arm Snatch (Medium Weight) - 20 reps (per arm) / 15 reps / 10 reps / 5 reps.
Hanging leg raises - 5 reps / 5 reps / 5 reps / 5 reps.

Perform the snatches and the leg raises in alternated style (40 snatches, 5 leg raises, 30 snatches, 5 leg raises, etc).

August 29, 2008

5 Rounds of:

- Back Squat, 5 reps - Heavy Weight;
- Pull-Up, 5 reps - Add Weight If Necessary.

August 18, 2008

Bodyweight circuit, 3 Rounds of:

Chin-ups,
Prisoner Squats,
Dips,
Jumping Lunges,
Hanging Leg Raises.

In a circuit, you move from exercise to exercise without any rest. For each one do about 75% of your max reps. So, if you could do 40 chin-ups, you would be doing about 30.

August 13, 2008

Escalated Weight Snatches:
- Do a snatch with the empty bar;
- Add 5 pounds, do another snatch;
- Add 5 pounds, and continue until you cannot add any more weight.

If by then you are wasted, call it a day. If you still have some juice left, take 5 pounds off the bar, and keep doing snatches, until your bar is empty again.

July 30, 2008

Endurance cardio.
Choose running, cycling, swimming, whatever, and just do low-intensity long-duration training.
I know much is said about the disadvantages of such training, but once in a while won't do you any harm, and it is part of an all-around functional body.

July 28, 2008

100 Power Snatches- Light Weight;
15 Front Squats - Medium Weight;
100 Power Snatches- Light Weight.