Wed 2-19-14: Misc

An unplanned workout that ended up morphing as I went along…

Misc Full Body

Row 4 min Fish Game – 1945 points

3 circuits of:
DB Bicep Curl 10 reps: 20,25,30
Overhead Rope Extension 10 reps: 60,65,70
30 Degree Incline Treadmill Run 30 seconds: 5,7,10 mph

10 to 1 Paired Countdown:
Superman Planche Combo w/ DB
10,12,15,15,17.5,17.5,17.5,20,20,20
Cable Reverse Fly
10,12,13,14,15,16,17,18,19,20

Mon 1-6-14: Full Body

Our training facility got some new equipment so I fooled around with a little bit of it today…

Full Body Variety

3 rounds of:
Rowing Machine (500 meter in 1:51, 2 sets of 250m in 0:50 )
Shoulder Press (10 reps @ 30lb BB, one arm medball press @ 20lb, 40lb)
Hanging Body Row (10 reps)
Reverse Hyper Machine (15 reps, +20lbs x 10,10)

2 rounds of:
Med Ball Clean and Press Throw (10 reps @ 30lb, 40lb)
SkiErg (200 meters in :50, 100m in 0:20)

2 rounds of:
Elevated Decline Push-up (15 reps)
Reverse Hyper Leg Curl (20lbs x 10 reps)

2 rounds of:
BB Bicep Curl w/ Bands (10 reps)
Bodyweight Prone Incline Tricep Extension (15 reps)

AirDyne 1:30, speed ~ 20.0

Mon 10-14-13: B5F 100 rep

After an expected chance to take my boys to school this morning, my workout window ended up about 12 minutes so I went to the tool kit for the best 10 minute strategy I know: 100 reps. Today was scheduled to be B5F 8 (Knee Dominant Lower Body) so I decided to do a front squat/back squat combo…

100 reps: Squat

5 min warmup:
4 min on bike, ascending tension
1 minute Power Plate

115 lbs, 30 seconds rest between each set:
22 Front Squats
23 Back Squat
13 Front Squats
12 Back Squat
13 Front Squat
12 Back Squat
5 Front Squat

~ 7 min

Fri 10-4-13: B5F 8

Workout 8: Knee Focused Lower Body

Box Squat (14″)
10 reps: BW,45,95,135, 4 sets @ 165

Rear Foot Elevated Split Squat (16″)
10 reps: 45,75,75,75

4 supersets of:
Front Loaded Lunge 25lb plate
12,16,12,16 reps (walking lunge 2nd & 4th set)
Leg Raise Hip Thrust 25,15,25,15 reps
Iso Crunch Leg Raise 2nd & 4th sets)

Squat Jumps
5 sets of 8 on the minute
(Switch Split Jumps 2nd & 4th sets)

Wed 9-25-13: B5F 8

2nd workout of phase 3, lower body with a quad/knee joint focus…

Bare 5 Fit Protocol

PHASE 3

Workout 8: Knee Focused Lower Body</strong

Box Squat (14″)
10 reps: 85,105,125,135, 3 sets @ 155

Rear Foot Elevated Split Squat (14″)
10 reps: BW, 65,65,65

4 supersets of:
Front Loaded Lunge (10 each side) 10lb,20,20,20 (16 steps each walking lunge last set)
Leg Raise Hip Thrust (20 reps)

Squat Jumps
5 sets of 7 on the minute

Wed 9-18-13: B5F BW

Over to the UCI track for some sprints and Pullups…

Bare 5 Fit Protocol

Run & Pull

1/2 mile walk
1/4 mile jog
10 Pull-ups
8 Chin-ups
100 meter sprints: 50%, 60%

8 Wide Pull-ups
8 Chin-ups
Sprints: 70%, 80%
8 Step Up Pull-ups
Sprint: 90%
8 Neutral Grip Pull-ups
15 Elevated Tricep Pushups
Sprint: 90%
8 Neutral Grip Pull-ups
15 Elevated Tricep Pushups
Sprint: 80%
10 Plyometric Pull-ups
15 Elevated Tricep Pushups
Sprint: 70%
10 Alternating Pull-up/Chin-up
15 Elevated Tricep Pushups
Jog 1/4 mile
Walk 1/2 mile

Wed 9-4-13: B5F 5

Bare 5 Fit Protocol

Workout 5: Bodyweight

5 consecutive rounds, 30 seconds each:
Row with Keiser bar and Ab Dolly, 40lb equivalent
Treadmill Run 5 degree incline
7.5,10,11,12,12 mph

4 Supersets of:
Box Jumps 29″, 10 reps
Handstand 30 seconds against wall

Hamstring Drop to Plyometric Pushups
3 sets of 12, 8 (hamstring focus), 12

Muscle Up BW, 3 sets of 6 & one set of 4

Alternating sets of:
Elevated Ab Dolly Rollout 3 sets of 12 reps
Incline Treadmill Sprint 3 sets at 19.5 Incline, 12 mph speed
15, 15, 21 seconds