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).