Monday 05/09/2011

Outcast:

I. Deadlift 5x5

II. 4 rounds:

-10 box jumps
-10 wallballs
-25 situps

Friday 05/06/2011

Outcast:

I. Bench press 5x5
II. 3 rounds:
-Max reps bench press (135/75)
-max reps pullups

128th Academy:

Run 1 mile
100 pushups
150 situps
200 squats
Run 1 mile

(pushups/situps/squats can be combined, ex.: 10 rounds of 10 pushups/15 situps/20 squats)

Thursday 05/05/2011

128th Academy:

25 bodybuilders
100 walking lunges
50 box jumps
100 situps
25 bodybuilders

Wednesday 05/04/2011

Outcast:

I. Back squat 5x5

II. 30 reps back squat (135/95)
1/2 mile run

128th Academy:

5 rounds:

1 min jump rope
30 pushups
30 situps

Tuesday 05/03/2011

128th Academy:

Situps: one set to failure
Pushups: one set to failure
1/4 mile interval x6

Monday 05/02/2011

Outcast:

I. Floor to overhead 5-5-5-5-5

II. 3 rounds/AMRAP (1 min rest between):
-3 power cleans (135/95)
-6 pushups
-9 air squats

128th Academy (WEEK 16/Final week of online workouts)

10 rounds:

15 squats
15 situps
10 burpees

Friday 04/29/2011

Outcast:

Push press 15x1; 3x3 @80%; 3x3 @90%

B1: Close grip bench 8x4 sets
B2: K2E 15x4 sets

128th Academy:

State SPO test

Thursday 04/28/2011

128th Academy:

50-40-30-20-10 reps:

wall balls
box jumps

Wednesday 04/27/2011

Outcast:

Pause squat: 10x1; 3x3 @80%; 3x3 @90%

B1: DB step-ups 8x4 sets
B2: RDL 8x4 sets

128th Academy:

3 rounds:

2 minutes jump rope
50 situps
50 pushups

Tuesday 04/26/2011

128th Academy:

7 rounds:

7 DB presses
7 burpees
7 pullups

Monday 04/25/2011

Outcast:

Bench press 20x1; 3x3 @80%; 3x3 @90%

B1-Dips 15x4
B2-Pushup 20x4

128th Academy (WEEK 15)

1/2 mile interval x6; rest 90 seconds

Friday 04/22/2011

Outcast:

Snatch 3x3 @80%; 3x3 @90%

B1-Pullups 15x1; 3-5x5 sets
B2-Rows 15x1; 10x5 sets

128th Academy:

SPO test

Thursday 04/21/2011

128th Academy:

10 rounds:

5 pullups
10 bodybuilders

Wednesday 04/20/2011

Outcast:

A1-Push press 20x1; 3x3 @75%; 3x3 @85%
A2-Situps-15x6

B1-Close grip bench-10x4 sets
B2-K2E-12x4 sets

128th Academy:

1/4 mile interval x8; rest 30 seconds

Tuesday 04/19/2011

128th Academy:

Total rounds in 20 minutes:

05 pullups
10 pushups
15 situps

Monday 04/18/2011

Outcast:

A. 1 1/4 squat 15x1; 3x3 @75%; 3x3 @ 85%

B1. DB lunge 8 x 4 sets
B2. RDL 8 x 4 sets

128th Academy (WEEK 14)

1/2 mile interval x 4. Rest 90 seconds between

Friday 04/15/2011

Outcast:

A. Bench press: 20x1; 3x3 @75%; 3x3 @85%

B1. DB Bench 15 x 4 sets
B2. PVC pushups 15 x 4 sets

128th Academy:

3 rounds:

1/2 mile run
21 bodybuilders

Thursday 04/14/2011

128th Academy:

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

Situps
Squats
Pushups

Wednesday 04/13/2011

Outcast:

A. Hang power snatch 3x3 @75%; 3x3 @ 85%

B1. Pullups or chinups 10x1; 3-5 x 4 sets
B2. Barbell/DB rows 15x1; 8 x 4 sets

*New 8 day cycle begins today

128th Academy:

SPO Test

Tuesday 04/12/2011

128th Academy:

50 reps:

Box jumps
Pushups
Wallballs
DB presses
Situps
Lunges
Jumping pullups

Monday 04/11/11

Outcast:

A1-OHS: 5x4 sets
A2-Ring rows: 8-10 x 4 sets

B1-Bench press: 20 x 1; 5 x 4 sets
B2-DB step ups: 8 (each leg) x 4 sets

128th Academy (WEEK 13)

5 rounds:
1/4 mile run
50 situps

Friday 04/08/2011

Outcast:

A1-Hang power clean 2-3 x 5 sets
A2-Close grip bench 8 x 5 sets

B1-Good mornings-15 x 5 sets
B2-Elevated pushups- amrap x 5 sets

128th Academy:

3 rounds:

Run 1/2 mile
50 situps

Thursday 04/07/2011

128th Academy:

Total rounds in 20 minutes:

15 walking lunges
10 burpees
05 pullups

Wednesday 04/06/2011

Outcast:

A1-Squat 30x1; 2-3 x 5 sets
A2-Pullups 20x1; 8-10 x 5 sets

B1-Situps 40x1; 20 x 3-4 sets
B2-Seated press 6-8 x 3-4 sets

128th Academy:

Run 1/2 mile, rest 1.5 minutes
Run 1/2 mile, rest 2 minutes
Run 1/4 mile, rest 1 minute
Run 1/4 mile

Tuesday 04/05/2011

128th Academy:

Pushup ladder:

(1 pushup-15 situps; 2 pushups-15 situps-3 pushups-15 situps...15 pushups-15 situps)