Rotator Cuff
Bench
1x10_135
1x5_225
1x3_275
1x2_315
5x2_355
Cross FATWOD
1. Up Right Row x6_95
2. Over Head Press x6_110
3. Laterals x6_10s
4. Push-ups x6
5. Mt Climbers x20
3 rounds in 5:50 -- pulse 152
Saturday, September 28, 2013
Thursday, September 26, 2013
9/26/2013
Jump Rope
200x
Plyometrics
Front Squat
1x2_154
1x2_220
1x2_264
1x2_308
1x1_352
DeadLift
1x2_264
1x2_274
5x2_418
Cross FATWOD
1. Axle DeadLift x2_174
2. Axle Shrugs x10_174
3. Curls x5
4. Hor. Pull-ups x5
5. Jump Rope x50
2 rounds in 4:01 -- pulse 150
200x
Plyometrics
Front Squat
1x2_154
1x2_220
1x2_264
1x2_308
1x1_352
DeadLift
1x2_264
1x2_274
5x2_418
Cross FATWOD
1. Axle DeadLift x2_174
2. Axle Shrugs x10_174
3. Curls x5
4. Hor. Pull-ups x5
5. Jump Rope x50
2 rounds in 4:01 -- pulse 150
Tuesday, September 24, 2013
9/24/2013
Jump Rope
200x
Rotator Cuff
Over Head Squats
1x2_110
1x1_154
2x1_198
Log Clean & Press
1x10_90
1x5_156
1x3_200
2x2_266 Clean each rep
2x2_266 Clean once
1x6_244
Incline
1x5_225
2x3_315
1x10_275
Cross FATWOD
1. Dips x6
2. Lat Pull x6
3. Flys x6
4. Seated Row x6
5 rounds in 8:15 -- pulse 146
200x
Rotator Cuff
Over Head Squats
1x2_110
1x1_154
2x1_198
Log Clean & Press
1x10_90
1x5_156
1x3_200
2x2_266 Clean each rep
2x2_266 Clean once
1x6_244
Incline
1x5_225
2x3_315
1x10_275
Cross FATWOD
1. Dips x6
2. Lat Pull x6
3. Flys x6
4. Seated Row x6
5 rounds in 8:15 -- pulse 146
Monday, September 23, 2013
Friday, September 20, 2013
9/20/2013
Rotator Cuff
Bench
1x10_135
1x5_225
1x3_275
1x2_315
5x2_350
Cross FATWOD
1. Up Right Row x6_88
2. Over Head Press x6_110
3. Laterals x6_10s
4. Push-ups x6
5. Mt Climbers x20
4 rounds 9:08 -- pulse 156
Bench
1x10_135
1x5_225
1x3_275
1x2_315
5x2_350
Cross FATWOD
1. Up Right Row x6_88
2. Over Head Press x6_110
3. Laterals x6_10s
4. Push-ups x6
5. Mt Climbers x20
4 rounds 9:08 -- pulse 156
Thursday, September 19, 2013
9/19/2013
Jump Rope
200x
Plyometrics
Front Squat
1x2_154
1x2_220
1x2_264
1x2_308
1x2_330
DeadLift
1x2_352
5x2_396
Cross FATWOD
1. Axle Clean x1_218
2. Axle Shrugs x10_218
3. Pull-ups x2
4. Curls x5_85
5. Jump Rope x50
4 rounds in 9:17 -- pulse 146
200x
Plyometrics
Front Squat
1x2_154
1x2_220
1x2_264
1x2_308
1x2_330
DeadLift
1x2_352
5x2_396
Cross FATWOD
1. Axle Clean x1_218
2. Axle Shrugs x10_218
3. Pull-ups x2
4. Curls x5_85
5. Jump Rope x50
4 rounds in 9:17 -- pulse 146
Tuesday, September 17, 2013
9/17/2013
Jump Rope
300x
Box Jumps
30in box
Over Head Squat
1x2_154
1x1_174
2x1_198
Rotator Cuff
Log Clean & Press
1x10_90
1x5_156
1x2_200
4x2_254 -Clean each rep
1x6_254 -Clean once
Incline
1x5_225
1x5_275
1x4_315
Cross FATWOD
1. Dips x10 & x6
2. Lat Pull x10 & x6
3. Flys x10 & x6
4. Seated Rope x10 & x6
5. Push-ups x10 & x6
6. Horizontal Pull-ups x6 & x6
2 rounds in 5:40, did 10 reps on the first round and 6 the second except on horizontal pull-ups. That was 6 on both rounds -- pulse 154
300x
Box Jumps
30in box
Over Head Squat
1x2_154
1x1_174
2x1_198
Rotator Cuff
Log Clean & Press
1x10_90
1x5_156
1x2_200
4x2_254 -Clean each rep
1x6_254 -Clean once
Incline
1x5_225
1x5_275
1x4_315
Cross FATWOD
1. Dips x10 & x6
2. Lat Pull x10 & x6
3. Flys x10 & x6
4. Seated Rope x10 & x6
5. Push-ups x10 & x6
6. Horizontal Pull-ups x6 & x6
2 rounds in 5:40, did 10 reps on the first round and 6 the second except on horizontal pull-ups. That was 6 on both rounds -- pulse 154
Monday, September 16, 2013
9/16/2013
Jump Rope
200x
Speed Squat
1x5_154
1x2_220
8x2_264
Clean
1x2_198
1x2_242
3x1_269
Cross FATWOD
1. Jump Rope x50
2. Box Jumps x5
3. Jumping Jacks x20
4. KettleBell Swings x5
4 rounds in 8:19 -- pulse 153
200x
Speed Squat
1x5_154
1x2_220
8x2_264
Clean
1x2_198
1x2_242
3x1_269
Cross FATWOD
1. Jump Rope x50
2. Box Jumps x5
3. Jumping Jacks x20
4. KettleBell Swings x5
4 rounds in 8:19 -- pulse 153
Friday, September 13, 2013
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