Wednesday 09/22/2010

Warmup: (DB lunge x8/low back stretch/OHS stretch/pushups x8)x3-4

Workout I:

Pause back squat 5-5-3-3-3-1-1-1

Workout II:

21-15-9 reps

Thrusters (95/65)
Pullups

Monday 09/20/2010

Warmup x3-4:

Pullups x5
Pushups x 10
PVC OHS x15

Workout:

Part I:

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

Part II:

Floor to overhead (135/95)x30,, for time

Friday 09/17/2010

Warmup: (DB lunge x8 + WB x8 + OHS x8)x3

Workout: Tabata's

Deadlift (135/95)
Hang power snatch
Back squat
Push press

Wednesday 09/15/2010

Warmup: 1-6 reps:

OHS
DB press
Lunge stretch x10 seconds

Workout: 7 rounds

7 pull ups
7 K2E
7 pushups
7 DB thrusters
7 KB swings
7 push press (95/65)
7 SDHP (95/65)

Monday 09/13/2010

Warmup: Run 5 miles

Workout: 20 minutes/total rounds:

05 pullups
10 pushups
15 squats

High total for Outcast is 26 rounds (Dave H.)

Friday 09/10/10

Warmup

Run 400 x1
(10 squats + 10 db press + 10 sec lunge stretch)x3

Workout

50-40-30-20-10 reps

DB box step ups
Situps
Pushups

Wednesday 09/07/2010

Warmup x4:

Lunge stretch x10 sec each leg
PVC squat pass-thrus x10
Pushups x10

Workout: 5 rounds:

Run 200m
Push press x10, 115/85
K2E x15
Wallballs x20