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.