Tues 3-4-14: Upper Body

Similar to two weeks ago…

Upper Body

Power Clean & Press/Jerk
5 reps: 45,65,85,105,125
1 rep: 145,165,185,195

4 Alternating sets of:
Hang Power Clean
3 reps: 195,195,195,135
Weighted Dips
5 reps: BW,40,60,70

Rope Pullups
4 sets of 4

Tues 2-25-14: Upper Body

Similar to two weeks ago…

Upper Body

Jump Power Clean
5 reps: 65,65,75,95

8 Alternating sets:
Jump Power Clean
5 reps: 115,125,145,165
3 reps: 175,185
2 reps: 195
Drop set: 205×1,175×2,145×3,95×5
Weighted Dips
5 reps: BW,35,50,65,80,90
4 reps: 100
Drop set: 110×3, BWx12

4 Alternating sets:
Weighted Pullups
5 reps: 35,55,55 (Overhand, Underhand, Neutral)
Drop set: 55×5, BWx6 (Overhand, Neutral)
DB Box Jump (18″)
5 reps: 15,20,20,20

Tues 2-18-14: Upper Body

Similar to last week…

Upper Body

Power Clean & Press/Jerk
5 reps: 45,45,65,95,115
1 rep: 135,155,165,175,185,195,205,185

10 Alternating sets of:
Hang Power Clean
3 reps: 185,185,185,175,175
Weighted Dips
5 reps: BW,35,50,65,80,85

Weighted Pullups
6 sets of 5 reps: 35,50,50,50,50,50
(Overhand, Underhand, Neutral, Overhand Plyo x 3 sets)

Tues 2-11-14: Upper Body

Back to some regular work after a week of variety and filming…

Upper Body

10 Alternating sets of:
Power Clean
5 reps: 75,95,115
3 reps: 145,165
1 rep: 185,215,215,215,165
Weighted Dips
5 reps: BW, 25,35,45,55,65,80,90,90

Muscle Up
1 set of 5

Weighted Pullups
4 sets of 5 reps, different grips: BW,35,35,35

Superman Planks
3 sets of 15 seconds

Handstand Practice
5 min

Misc Hanging Practice
5 min

Misc Climbing and Jumping Practice
10 min

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

Tues 11-12-13: Basic 5 Moderate

Slightly modified due to the workout yesterday, omitting what got worked yesterday and adding a little bit extra on the clean and at the end of the workout…

Basic 5: Moderate

Hang Power Clean
3: 5,65,95,135,155,185
Power Clean
3: 185,185,205

Bench
6: 135,155,185, 3 sets @ 205,210(5),215

Deadlift
6: 185,205, 3 sets @ 275

Weighted Pull-ups
6: +20, 3 sets @ +25 (wide grip, pause at the bottom, 1st & 2nd sets with Dual Handled, 3rd & 4th sets with bar)

4 Supersets of 6 reps each:
Weighted Dip +50lb
BB Bicep Curl 85lb

Fri 10-11-13: B5F 7

Round three of phase 3…

Workout 7: Vertical Push-Pull

Hang Power Clean
10 reps: 45,85,115,135,155,165
2 sets of Power Shrugs 205 x 17, 19 reps

One Arm DB Shoulder Press
10 reps: 30,40,50,55,60 (5-5 left, 7-3 right)

Weighted Chin-up
5 reps: BW,40,50,50 (4)

Weighted Dip
8 reps: 30,45,55,60 (7)

4 Supersets of:
BB Bicep Curl (Thigh to Chin) 65 lbs x 13,13,13,13
DB Lateral Raise 25s x 12,12,10,10

Mon 7-22-13: B5F 1 (Part 1)

Week 4: due to a few restraints, starting week 4 with the basics and splitting it up a bit, doing a few exercises today and a few tomorrow…

B5 Fit Protocol

Workout 1 (Part 1 of 2)

Hang Clean & Press
5 reps: 45, 95
3 reps: 135, 155, 185 (2 1/2), 185

Muscle Ups
BW: 11
10 lb vest: 5, 4
BW: 7

4 Alternating sets of:
Lat Pulldown – 120lbs x 12
Overhead Press – 95lbs x 10,10,8,7

3 Supersets of:
Spread Row (Clark Kent Row) – 45 lbs x 15
DB Lateral Raise – 15lbs x 15

Overhead Press – 23 (burnout press for max reps)
** Part 2 tomorrow…

Tues 7-16-13: B5F 1

Week 3…

B5 Fit Protocol

Workout 1

Clean & Press
10 reps: 45, 85
Hang Clean & Press
5 reps: 115, 150, 170 (4), 160, 135 (8)

Muscle Ups
8, 7, 7, 7

RDL (alternating grip)
10 reps: 185, 225, 245, 185 (12)

3 Supersets of:
Elevated Ball Rollout 15, 12 with extra press, 6 with 2 presses
BB Bicep Curl, 21 Style
55, 55, 55×12 (regular with Tricep squeeze at bottom)

** Fasted, also a bit sore from Sunday workout. Decided to do this workout today just to see how body performed. Not bad all around.