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.

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.