Monday 11/22/2010

Warmup x3-4

(5 good mornings + 8 DB lunges + 10 DB presses)

Workout: Total rounds in 20 minutes:

08 SDHP (95/65)
11 pushups
14 OHS w/PVC

Friday 11/19/2010

Warmup:
1000 pushups
1000 situps (except Mar)
1000 squats
Run 3 miles

Workout: "Lil Steve"

1:00min on/:20 sec off x2 rounds:

DB step-ups (30/20)
Pullups
Row (cal)
SDHP (75/55)
KB swing (55/35)
K2E

Thanks to Steve for finding my previously unreleased workout video from @1990; this workout is in your honor, my NASA friend

Wednesday 11/17/2010

Warmup: 25 of each

Good mornings
Situps
PVC pass-thrus
OHS

Workout: Total rounds/20 minutes

05 deadlifts (245/135)
13 pushups
09 box jumps

Monday 11-15-2010

90 seconds to complete 3 reps of the following:

Power clean + front squat + push press + back squat + press (95/65)

10 rounds; rest is the remainder of the 90 seconds left in each round after your three reps

Friday 11/12/2010

Warm-up x1-2

10 pullups
20 pushups
30 squats

Workout

Bench press 30-1-20-1-10-1
25 Situps between each round

Rest legs; workout not for time.

Wednesday 11/10/2010

Warmup x3:

05 good mornings
10 pushups
15 OHS

Workout: 5 rounds

06 front squat(105/65)
09 push press (105/65)
12 power cleans (105/65)
15 back squats (105/65)

Happy birthday USMC, 235 years old. Formed by patriots in 1775, Tonne Tavern, Philadelphia, PA.

Monday 11/08/2010

Warmup x3:

05 good mornings
10 lunges
15 sec bar hangs

Workout 50-40-30-20-10 reps:

KB swings (55/35)
K2E's
Pushups