Thursday 26-April-12, LSRF

3 x 15 close grip swiss bar bench (135, 115, 95)

3 x 15 push-ups (right after bench)

3 x 15 curl and press

AMRAP 4 min:
single DB (50) push press x 10
chin-ups x 5

AMRAP 4min:
burpess x 5
KB (70) SDLHP x 10

Wednesday 25-April-12, LSRF

5 rounds of:
Squat x 40
Toes 2 bar x 15
Run x 400m
Burpee box jump x 15

Tuesday 24-April-12, LSRF

Press 5 x 3 (135)

A1.Kipping pull up 3 x 15
A2.Neut. grip D.B. Bench (45) 3 x 15

B1.D.B. upright row 3 x 15 (25)

B2.B.B. push press 3 x 10 (135)

Monday 23-April-12, LSRF

Deadlift 3 x 20 (225)

Front squat 3 x 15 (95)

On the min every min for 12 min.
Alt pistol x 6 K.B.
 squat clean x 6 M=70/W=53

Sunday 22-April-12, Hunstville st. park

6.5 mi. trail run

Saturday 21-April-12, LSRF

Hang clean OLY training

conditioning partner workout
80 x pull-ups
70 x box jumps
60 x push-ups
70 x squats
80 x lunges

100 med ball GHD situps

Friday 20-April-12, LSRF

1 rep max low box squat (275)

3 x 10 sumo DL (275)

3 x 6 pistols ea. leg
3 x 10 GHR

Thursday 19-Apr-12, LSRF

Hang clean & press 5 x 5 5,5, 5x5 (115)

Shoulder complex 2 x 10

Upright row Front raise

Lateral raise Rear delt raise

Curl & press =1 rep

On the min. every min or 10 min of:

C2B pull up x 5

HR push up x 10

Elev leg raise x 15sec.

Wednesday 18-Apr-12, LSRF

6 rounds of:

Low Prowler push x 50

Run x 200m

GHD sit up x 20

Row x 400m

DU's x 50

Tuesday 17-Apr-12, LSRF

Bench press 5 x 3 (185)

10,8,5,3, 5 x 3

A1.1 arm D.B. press 3x10

A2.Standing B.B. Bent row 3 x 10

B1.Fall through Push up 3 x 20

B2.Dbl. K.B. row 3 x 20

Tuesday 3-April-12, LSRF

Bench press 1 rep max (230)

BB bent row (135) 3 x 10
KB (44) alt. press 10 ea. arm x 3

incline bench ext. row, palms out DB (8) 3 x 15
Ring push ups 3 x 25

misc. abs

Monday 2-April-12, LSRF

Static squat jumps for concentric (95) 12 x 2

3 x 8 Good Mornings

for time / 100 snatch test (53)
4:30

sprint 4 x 200m

Saturday 31-Mar-12, Huntsville st. park

6.5 mi. trail run