Tuesday 02/01/2011

128th Academy:

21-18-15-12-9-6-3-1 reps:

Pushups
Situps
Box jumps

21 pushups- 21 situps-21 box jumps-18 pushups-18-situps-18 box jumps-etc...
If you don't have access to a box, use stairs. Jump up, step back down to avoid injury

Monday 01/31/2011

I. Dips-skill work
(Ring dips, bench dips, PVC dips-we will begin working on improving this skill)

II. 21-18-15-12-9-6-3(95/65) reps:
Sumo deadlifts
Push press

128th Academy (WEEK 3)

Run 1/4 mile
50 squats
Run 1/4 mile
40 squats
Run 1/4 mile
30 squats
Run 1/4 mile
20 squats

Friday 01/28/2011

I. Push press 3-3-3-1-1-1

II. Power snatch (95/65)x30

128th Academy:

100 situps
100 pushups
100 squats

Exercises are completed in the order listed before progressing to the next exercise. Strict emphasis will be placed on performing to the State-standard. Squats are full depth (crease of the hip below the knee at bottom of each squat).

Thursday 01/27/2011

128th Academy:

75 bodybuilders, for time

(Squat + legs back into pushup position + pushup + legs apart + legs together + back into squat position + stand back up)= one bodybuilder

Wednesday 01/26/2011

I. Deadlift 3-3-3-1-1-1

II. Total rounds in 10 minutes:

10 DB front squats
10 DB push press
10 situps

128th Academy:

Run 1/4 mile
75 squats
Run 1/4 mile
75 squats
Run 1/4 mile

Tuesday 01/25/2011

128th Academy:

Total rounds in 20 minutes:

5 burpees
10 lunges
15 squats

Doing all of the above = 1 round. Do as many rounds as possible in 20 minutes; least amount of rest as possible

Monday 01/24/2011

Power snatch 3-3-3-1-1-1

7 rounds:
10 pullups
10 K2E

128th Academy (Week 2)

1/4 mile run
50 situps
1/4 mile run
40 situps
1/4 mile run
30 situps
1/4 mile run
20 situps

Friday 01/21/2011

I. Push press 5-5-5-3-3-3

II. 21-15-9 reps:
Deadlift (225/135)
Clapping pushups

128th Academy:

Initial Assessment

Thursday 01/20/2011

128th Academy:

Rest, prepare for Initial Assessment on Friday

Wednesday 01/19/2011

Workout I:
Deadlift 5-5-5-3-3-3

Workout II: 3 rounds:
10 power cleans (95/65)
10 pullups
20 pushups
30 squats

128th Academy:

50 situps
Run 1 mile
50 situps
Run 1 mile

Tuesday 01/18/2011

128th Academy:

Total rounds in 20 minutes:

05 pullups
10 pushups
15 squats

Monday 01/17/2011

Power snatch 5-5-5-3-3-3

18-15-12 reps:

Thrusters (95/65)
KB swings
Box jumps

128th Academy (WEEK 1):

4 rounds:
1/4 mile run
30 situps

Friday 01/14/2011

Workout I: Bench press 3-3-3-1-1-1

Workout II: 10 min/total rounds:

12 Deadlift (135/95)
21 wallballs

Wednesday 01/12/2011

Warmup: 3 rounds
5 pullups
10 situps
15 squats

Workout I: Squats 3-3-3-1-1-1

Workout II: 3 rounds

Back squat + press x25
Lateral hops x25

Monday 01/10/2011

I. Power clean 3-3-3-1-1-1

II. 21-15-9 reps:

Thrusters (95/65)
Pullups

Friday 01/07/2011

Warmup-
5 pullups
10 situps
15 PVC passthrus

Workout I:

Bench press 5-5-5-3-3-3

Workout II:

21-15-9 reps
OHS (95/55)
Box jumps

Wednesday 01/05/2011

Warmup- 5-10-15

OHS stretch
Pushups
Lunges

Workout I: 5-5-5-3-3-3
Squats (choose back or front)

Workout II:
30 reps floor to overhead (135/85)

Monday 01/03/2011

I. Power clean 5-5-5-3-3-3

II. 5 rounds:

05 K2E
10 DB cleans
15 pushups