Outcast:
A1-Deadlift 30 x 1; 2-3 x 5 sets
A2-Dips 30 x 1; 8-10 x 5 sets
B1-DB lunge 8(each leg) x 3-4 sets
B2-Standing press 8 x 3-4 sets
*attempt to increase weight from previous workout
128th Academy (WEEK 12)
1. Run 1/2 mile
2. 21-18-15-12-9-6-3 reps:
-situps
-pushups
3. Run 1/2 mile
Monday, March 28, 2011
Friday 04/01/2011
Outcast:
A1-OHS 5 x 4 sets
A2-Ring rows amrap x 4 sets
B1-Bench press 12-10-8-6 (increase weight each set)
B2-DB step ups 10 (each leg) x 4 sets
128th Academy:
Mid Term Test at Tri-C
A1-OHS 5 x 4 sets
A2-Ring rows amrap x 4 sets
B1-Bench press 12-10-8-6 (increase weight each set)
B2-DB step ups 10 (each leg) x 4 sets
128th Academy:
Mid Term Test at Tri-C
Wednesday 03/30/2011
Outcast:
A1-Hang power clean 5 x 5 sets
A2-Close grip bench press 8 x 5 sets
B1-Good mornings 15 x 5 sets
B2-Bar pushups amrap x 5 sets
128th Academy:
4 rounds:
50 box jumps
50 walking lunges
15 pullups
A1-Hang power clean 5 x 5 sets
A2-Close grip bench press 8 x 5 sets
B1-Good mornings 15 x 5 sets
B2-Bar pushups amrap x 5 sets
128th Academy:
4 rounds:
50 box jumps
50 walking lunges
15 pullups
Wednesday, March 23, 2011
Monday 03/28/2011
Outcast:
A1-Squat 30x1; 5 x 3-4 sets
A2-Pullups 20x1; 2-3 x 3-4 sets
B1-Situps 40x1; 15 x 3-4 sets
B2-Seated DB press 8-10 x 3-4 sets
128th Academy (WEEK 11)
100 squats
88 situps
77 walking lunges
66 pushups
55 box jumps
50 burpees
A1-Squat 30x1; 5 x 3-4 sets
A2-Pullups 20x1; 2-3 x 3-4 sets
B1-Situps 40x1; 15 x 3-4 sets
B2-Seated DB press 8-10 x 3-4 sets
128th Academy (WEEK 11)
100 squats
88 situps
77 walking lunges
66 pushups
55 box jumps
50 burpees
Friday 03/25/2011
Outcast:
A1-Deadlift: 30x1; 5 x 3-4 sets
A2-Dips: 30x1; 8-10 x 3-4 sets
B1-DB lunges: 10(each leg) x 3-4 sets
B2-Standing press 10 x 3-4 sets
Today we begin a new cycle, incorporating a different approach than our last cycle. We will be focusing on work volume, (as opposed to maximal strength) by incorporating supersets in our workouts.
128th Academy:
Run 1/2 mile
50 pushups
run 1/2 mile
50 situps
Run 1/2 mile
35 pushups
Run 1/2 mile
35 situps
A1-Deadlift: 30x1; 5 x 3-4 sets
A2-Dips: 30x1; 8-10 x 3-4 sets
B1-DB lunges: 10(each leg) x 3-4 sets
B2-Standing press 10 x 3-4 sets
Today we begin a new cycle, incorporating a different approach than our last cycle. We will be focusing on work volume, (as opposed to maximal strength) by incorporating supersets in our workouts.
128th Academy:
Run 1/2 mile
50 pushups
run 1/2 mile
50 situps
Run 1/2 mile
35 pushups
Run 1/2 mile
35 situps
Tuesday, March 22, 2011
Wednesday 03/23/2011
Outcast:
I. Floor to overhead x2, every minute for 10 minutes
II. 10 rounds:
-3 lateral jumps
-7 chest to floor pushups
128th Academy:
1/2 mile interval runs x5 (90 seconds rest between runs)
I. Floor to overhead x2, every minute for 10 minutes
II. 10 rounds:
-3 lateral jumps
-7 chest to floor pushups
128th Academy:
1/2 mile interval runs x5 (90 seconds rest between runs)
Monday, March 21, 2011
Sunday, March 20, 2011
Monday 03/21/2011
Outcast:
I. Bench Press 1RM
II. 5 rounds:
-(DB pushup + row + pushup + row + squat clean + thruster)x5
-5 pullups
128th Academy (WEEK 10):
3 rounds:
1/2 mile run
21 burpees w/2 pushups
I. Bench Press 1RM
II. 5 rounds:
-(DB pushup + row + pushup + row + squat clean + thruster)x5
-5 pullups
128th Academy (WEEK 10):
3 rounds:
1/2 mile run
21 burpees w/2 pushups
Wednesday, March 16, 2011
Friday 03/18/2011
Outcast:
I. Squat 1RM
II. AMRAP in 10 minutes:
10 jump overs
10 power snatch (75/55)
128th Academy:
Mid-term
I. Squat 1RM
II. AMRAP in 10 minutes:
10 jump overs
10 power snatch (75/55)
128th Academy:
Mid-term
Tuesday, March 15, 2011
Wednesday 03/16/2011
Outcast:
I. Push press: 5/75%-3@85%-1 for max
II. 50 reps:
KB swings
Box jumps
Situps
DB lunge
128th Academy:
Run 1.5 miles
I. Push press: 5/75%-3@85%-1 for max
II. 50 reps:
KB swings
Box jumps
Situps
DB lunge
128th Academy:
Run 1.5 miles
Monday, March 14, 2011
Tuesday 03/15/2011
128th Class:
Total rounds in 15 minutes:
5 burpees
10 vertical jumps
15 mountain climbers
Total rounds in 15 minutes:
5 burpees
10 vertical jumps
15 mountain climbers
Friday, March 11, 2011
Monday 03/14/2011
Outcast:
I. Bench press 3x5 @80% of 1RM
II. Total rounds in 12 minutes:
05 K2E
10 lateral jumps
15 mountain climbers w/pushup
128th Academy (WEEK 9):
Take a sample state test (max situps, max pushups, 1.5 mile run)
I. Bench press 3x5 @80% of 1RM
II. Total rounds in 12 minutes:
05 K2E
10 lateral jumps
15 mountain climbers w/pushup
128th Academy (WEEK 9):
Take a sample state test (max situps, max pushups, 1.5 mile run)
Tuesday, March 8, 2011
Friday 03/11/2011
Outcast:
I. Squat 3x5 @80% of 1RM
II. Total rounds in 1o minutes:
06 box jumps
09 elevated pushups
12 situps
128th Academy:
3 rounds:
Run 1/2 mile
50 squats
I. Squat 3x5 @80% of 1RM
II. Total rounds in 1o minutes:
06 box jumps
09 elevated pushups
12 situps
128th Academy:
3 rounds:
Run 1/2 mile
50 squats
Thursday 03/10/2011
128th Academy:
Jump rope 5 minutes
30 box jumps
30 wallballs
Jump rope 3 minutes
25 box jumps
25 wallballs
Jump rope 1 minute
20 box jumps
20 wallballs
Jump rope 5 minutes
30 box jumps
30 wallballs
Jump rope 3 minutes
25 box jumps
25 wallballs
Jump rope 1 minute
20 box jumps
20 wallballs
Wednesday 03/09/2011
Outcast:
I. Push press 3x5 @80% of 1RM
II. 5 rounds (105/75)
6 deadlifts
6 rows
6 power clean
6 push press
6 pushups
128th Academy:
Run 1.5 miles
I. Push press 3x5 @80% of 1RM
II. 5 rounds (105/75)
6 deadlifts
6 rows
6 power clean
6 push press
6 pushups
128th Academy:
Run 1.5 miles
Monday, March 7, 2011
Tuesday 03/08/2011
128th Academy:
Total rounds in 20 minutes:
15 jumping jacks
15 bodybuilders
15 squats
Total rounds in 20 minutes:
15 jumping jacks
15 bodybuilders
15 squats
Friday, March 4, 2011
Monday 03/07/2011
Outcast:
I. Deadlift 5x3 @60-70% 1RM (this workout will be used as a lighter strengthening/stretching workout)
II. 10-9-8-7-6-5-4-3-2-1 reps DB thruster/pushup
11-12-13-14-15-16-17-18-19-20 reps situps
128th Academy (WEEK 8)
4 rounds:
Run 1/2 mile
25 situps
25 pushups
I. Deadlift 5x3 @60-70% 1RM (this workout will be used as a lighter strengthening/stretching workout)
II. 10-9-8-7-6-5-4-3-2-1 reps DB thruster/pushup
11-12-13-14-15-16-17-18-19-20 reps situps
128th Academy (WEEK 8)
4 rounds:
Run 1/2 mile
25 situps
25 pushups
Thursday, March 3, 2011
Friday 03/04/2011
Outcast:
I. Bench press 5x5 @70% of 1RM
II. Pullups 10-9-8-7-6-5-4-3-2-1 w/10 pushups in between each set of pullups
128th Academy:
1 minute at each station x 3 rounds:
Box jumps
Wall balls
Situps
Push press
Jump rope
With a continuously running clock, you will do AMRAP for 1 minute of the listed exercises before moving to the next station. Once you go thru all 5 stations, you will get a 1 minute break. 3 rounds total
I. Bench press 5x5 @70% of 1RM
II. Pullups 10-9-8-7-6-5-4-3-2-1 w/10 pushups in between each set of pullups
128th Academy:
1 minute at each station x 3 rounds:
Box jumps
Wall balls
Situps
Push press
Jump rope
With a continuously running clock, you will do AMRAP for 1 minute of the listed exercises before moving to the next station. Once you go thru all 5 stations, you will get a 1 minute break. 3 rounds total
Tuesday, March 1, 2011
Wednesday 03/02/2011
Outcast:
I. Squat 5x5 @70% 1RM
II. 3 rounds:
24 Weighted DB lunge
20 K2E
128th Academy:
Run 1.5 miles
Rest 3 minutes
1/4 mile interval x3 w/1 minute rest between
I. Squat 5x5 @70% 1RM
II. 3 rounds:
24 Weighted DB lunge
20 K2E
128th Academy:
Run 1.5 miles
Rest 3 minutes
1/4 mile interval x3 w/1 minute rest between
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