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.

July 26, 2008

10 Minutes of Deadlifts Heavy Singles;
10 Minutes of Military Presses Heavy Singles.

July 17, 2008

For time:

200 Burpees.

Pain is good.

July 16, 2008

HIIT training.
Choose whatever you want (Sprinting, Rope Jumping, Swimming) and do High Intensity Interval Training for about 20 minutes, or as long as you see fit.
HIIT consists of doing short bursts of high intensity training, followed by short resting intervals.
One example would be sprinting all out for 30 seconds, rest 1 minute, sprint again, and so on.
Decide the times according to your capacities.

July 14, 2008

20 Minutes of Deadlift Heavy Singles.

Do a deadlift, rest as long as necessary, repeat.
The weight should be about 90% of your 1RM (1 rep max).
Enjoy.

July 12, 2008

1 Set of Bench Press - Medium Weight.
1 Set of Back Squat - Medium Weight.
1 Set of Dumbbell Twists - Medium Weight.

This is an active recovery day, so do not waste yourself. Finish the workout stronger than you started.

July 10, 2008

Exercise Ladder, with Pull-Ups and Dips, up to 10 reps.

For time:
- 1 Pull-Up
- 1 Dip
- 2 Pull-Ups
- 2 Dips
- 3 Pull-Ups
- 3 Dips
.....
all the way to:
- 10 Pull-Ups
- 10 Dips

July 9, 2008

HIIT training.
Choose whatever you want (Sprinting, Rope Jumping, Swimming) and do High Intensity Interval Training for about 20 minutes, or as long as you see fit.
HIIT consists of doing short bursts of high intensity training, followed by short resting intervals.
One example would be sprinting all out for 30 seconds, rest 1 minute, sprint again, and so on.
Decide the times according to your capacities.

July 6, 2008

10 Minutes of Power Clean - Heavy Weight,
2 Sets of Barbell Side Press (1 for each side) - Heavy Weight.

During the 10 minutes of heavy power cleans, avoid fatigue. Do one clean, rest a bit, do another clean, rest some more. Try to do as many heavy power cleans as possible, but staying fresh, so you can endure the 10 minutes. If you have done more than 20 reps on the last workout, add 5 pounds. Add 5 pounds to the side press if done more than 10 reps on the last workout.

July 3, 2008

For time:
-100 Hindu Squats;
-50 Dive Bomber Push-Ups;
-100 Hindu Squats.

Bodyweight only.

July 1, 2008

15 minutes of jump rope;
Bench Press, for reps - Medium Weight;
15 minutes jump rope.

"For reps" means that you will do as many reps as you can with the given weight, stopping one rep short of failure.