10/31/09

A) Barbell Push Press- 5 x 3-5

B1) One Arm Dumbell Row- 3 x 10-15

B2) Banded Push-Up- 3 x 10-15

C1) Chin-Ups- 3 x 8-10

C2) Tate Press- 3 x 8-10

10/24/09

Warm Up: Skipping, Foam Roll, Dynamic Stretching

A) Barbell Zercher Squats- 5 x 3 + 1 x Max Reps

B1) Barbell Good Mornings- 4 x 10

B2) Barbell Overhead Press- 4 x 10

B3) Barbell Row- 4 x 10

C1) KB Rope Rows- 3 x 20meters

C2) KB Rope Drags- 3 x 20 meters

C3) Glute-Ham Raise- 3 x 20

forgot the camera so there will be no videos for some of the new exercises, sorry.

10/22/09

Warm-Up:

1) Face Pulls w/ band- 2 x 15

2) Standing Row w/band- 2 x 15

3) Chest Press w/ band- 2 x 15

A) Flat DB Bench- 4 x 4 + 2 x *Max Reps

*use around 50% of what you worked up to through the first 4 sets

B1) Mixed Grip Pull-Ups- 4 x 10

B2) Dips- 4 x 10

C) Sandbag Half Moons- 2 x 20 (can be done with a plate if you dont have sandbags)

Wanna Be Strong?

Check out this article by Zach Even-Esh, he lays it down nice and simple

--> http://zacheven-esh.com/blog/freak-strength-brute-strength-functional-strength-rugged-muscle/

10/20/09

A) Trap Bar Deadlift- 4 x 5

B1) Barbell Push Press- 4 x 5

B2) One Leg Hip Thrust- 4 x 10ea.

C) Tire Hits- 2 x 50

Upper Body Blast

A1) Barbell Bench @ 135lbs- 5 x Max Reps

A2) Inverted Row- 5 x Max Reps

B1) DB Renegade Row @ 35lbs- 5 x Max Reps

B1) MB Twist @ 8kg.- 5 x Max Reps

10/16/09

A1) Barbell Squat- 4 x 5 + *2 x Max Reps

*use around 50% of what you worked up to

A2) Pull-Ups- 4 x 5 + 2 x Max Reps

B1) One Arm KB Snatch- 3 x 10ea.

B2) Ab Wheel- 3 x 10

C1) Glute-Ham Raise- 3 x 15

C2) *3 Point MB Slam- 3 x 10

*slam to the left, then middle, then right, then middle again- thats 1 rep]