Wednesday 08/01/2012

I. Squat 3x5, @90%

II. One round:

-30 back squats, @50-60% 1RM
-30 bar (or pvc) pushups
-30 K2E's
-30 mountain climbers (2ct)
Run 800m

Monday 07/30/2012

I. Deadlift 3x5x@90%

II. Run 800
30 floor to overheads (135/95)
Run 400

Friday 07/27/2012

I. Bench 5x5

II. 10 min :30 on/:30 off

Max bar pushups
Max dips
Followed by 400m run

Wednesday 07/25/2012

I. Squat 5x5

II. 3 rounds:

21 kb swings
12 pull ups
20 sit-ups
Run 400

Monday 07/23/2012

I. Deadlift 5x5

II. Amrap 12 min

10 wallballs
15 weighted sit-ups
Run 200

We are back from our birthday vacation, one week of a constant orgy of food and drink and laying out at the beach. This is what life is all about, enjoy its pleasures. Its not about working out till you puke and following some stoopid paleo type diet because you think that the cavemen knew better than us. Their brains were the size of walnuts. BTW, they are all dead, unless you believe in bigfoot. The only reason the cavemen ate nuts and grass and meat was because they were too dumb to develop alcohol and hamburgers and carry out pizza joints. Now get back to working out so you can enjoy life even more.

Friday 07/13/2012

I. Bench press 5x5 @80%

II. Run 800
30 wallballs
Run 400
30 box jumps
Run 200
30 vertical lifts

Wednesday 07/11/2012

I. Squat 5x5x80%

II. 5 rounds:
7 thrusters 95/55
7 burpees
run 200

Monday 07/09/2012

I. Deadlift 5x5

II. 5 rounds

05 Florida overheads
10 pull ups
Run 200

Friday 07/06/2012

I. Bench press 5x5

II. As fast as God lets you:

Run 400
25 burpees
50 kb swings
75 sit-ups
Run 400

Monday 07/02/2012

I. Floor to overhead 5x5

II. 30-25-20-15-10 reps front squat with plate (45/25) + 200m runs after each round

New cycle, feel free to substitute power exercise if you wish to focus on something specific