Friday 25-Nov-11

Deadlift up to 315

low bar prowler 3 x 50 yrds.

OH squat 3 x 10 (95)

Thursday 24-Nov-11, turkey trot

10k Turkey Trot run

Wednesday 23-Nov-11, LSRF

4 rounds of:

run death loop (800m)
15 x over box jumps
15 x weighted incl. situps
15 x burpees
15 x GHD's
static stretch

Tuesday 22-Nov-11, LSRF

Bench press x 1rm

A1.Neutral grip pull up 3 x 12

A2.D.B. curl & press 3 x 10

B1.B.B. upright row 3 x 15

B2.Neutral grip D.B. bench 3 x 20

C1.Tricep work 3 x 20

C2.Ab work 3 x 20

Monday 21-Nov-11, LSRF

3 rounds of:

K.B. swings x 20

Sprint x 100m

5 rounds of:

Prisoner lunge x .60

M.C. x .60

Row x .60

Squat thrust x .60

Bike x .60

Rest x .60

Saturday 19-Nov-11, Huntsville st. park

13mi. trail run

Friday 18-Nov-11, LSRF

OH Squat max (165)

3 x 10 DL

2 x 20 elev. handing KB squats

Thursday 17-Nov-11, LSRF

1. B.B.O.H. press 3 x 15

   A1.Chin up 3 x 15

   A2.Weighted dips 3 x 10

   Tabata x 8min. of:

   K.B.S.D.L.H.P.

   Push up

   Rest 2 min.

   Tabata x 8min of:

   Double unders

   Burpees

Wednesday 16-Nov-11, LSRF

3 rounds:

run 800m
50 burpees

Tuesday 15-Nov-11, LSRF

1 rep. max wide grip press (120)

DB row

Chin-ups

Monday 14-Nov-11, LSRF

Band box squats

40 x manmakers (40 db)

Saturday 12-Nov-11, LSRF

Front squat 3 x 5 (135)

Seated press w/chains 5 x 3

butterfly kip pull-ups 3 x 10

push press (95) 3 x 10

Friday 11-Nov-11, Hosuton race track

11k Energizer race

Thursday 10-Nov-11, LSRF

3 sets of:

Close grip bench x 10

Normal grip bench x 10

Wide grip bench x 10

A1. Inverted row 3 x 15

A2. Alt. med ball push up 3 x 20

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4 rounds for time of:

K.B. press right arm x 10

K.B. press left arm x 10

K.B. high pull snatch x 20

K.B. sprint x 50m

Wednesday 9-Nov-11, LSRF

5 rounds:

50yrd. bear crawl
lateral jumps x 50
row 300m
leg raises x 20
burpees x 20

Tuesday 8-Nov-11, LSRF

Rev. band bench press x 1rm

A1. Inc. D.B. bench 3 x 8

A2. B.B. bent row 3 x 5

B1. Alt. D.B. flat bench press 3 x 20

B2. Behind the neck pull up 3 x 10

C1.Tricep work 3 x 20

C2. Ab work 3 x 20

Monday 7-Nov-11, LSRF

100m sprints 10 x 1

A1. K.B. band swings 3 x 15

A2. Pistols 3 x 8 each leg

AMRAP in 10 min.

Deadlift x 5

Burpee box jump x 6

Goblet squat x 7

Saturday 5-Nov-11, Hunstville, LSRF

6.5 mile trail run

--------------------

3 rounds 'Fight gone bad'
KB (70) S.D.L.H.P, Row, KB (70) swings, DU's, bar push press

Friday 4-Nov-11, Texas Rock Gym

Rock Climbing

Thursday 3-Nov-11, LSRF

3 rounds of:

Max pull ups

Rest 1 min.

Max K.B. push press

Rest 1 min.

A1. Close grip bench 3 x 15

A2.D.B. curl & press 3 x 10

For time:

Burpee x 10,9,8,7,6,5,4,3,2,1

Chin up x 1,2,3,4,5,6,7,8,9,10

*do 10 burpees and then 1 chin up and so on*

Wednesday 2-Nov-11, LSRF

4 rounds of:

Burpee ball slam x 10

Run x 400m

Band jumps x 25

Row x 300m

GHD situps x 20

Tuesday 1-Nov-11, LSRF

Seated press x 1rm

A1. C2B pull up 3 x 20

A2. D.B. neutral grip bench 3 x 10

B1. B.B. upright row 3 x 20

B2. K.B. push press 3 x 15

C1. Tricep work 3 x 20

C2. Ab work 3 x 20