Thursday 062509

Coyote Run

5 mi. run

Time: 50 min.

Monday 062209

Quick Credit

15 Pull-ups
10 Chin-ups
100 Box Jumps (18")

Sunday 062109

Matt's Special

4 Pull-ups
8x Decline Chest Press (135, 185, 185 lbs)
4 Pull-ups
8x Pec Deck Machine (40 lbs x 3)
4 Pull-ups
8x Upright Row (75 lbs x 3)

Friday 090619

Quick Calisthenics

Start and end with 400 meter with 3 sets of each:

• 5 Pull-ups
• 10 Box Jumps 24"
• 10 Pushups
• 20 Squats
• 20 Sit-ups

Wednesday 061709

Back Steady

8 Deadlifts (95,145,195 lbs)
8 Lat Pulldown (120 lbs x 3)

Tuesday 061609

Lil' Toj Tri-harder

8,6,4,2 reps of the following:

• 50lb Dumbbell Chest Press
• 17.5lb Cable Standing Fly
• 50lb Assisted dip
• 50lb Skull crusher

Time: 20:10

Monday 061509

Weightless Squatrack

20 Squats
7 Pull-ups
14 Sit-ups

20 Squats
6 Pull-ups
12 Sit-ups

...

20 Squats
1 Pull-up
2 Sit-up

Time: 10:40

Wednesday 061009

Chest Press

Flat w/ Barbell :
4 @ 185 lbs.
4 @ 165 lbs.
8 @ 155 lbs.
7 @ 155 lbs.

Monday 060809

Toj's Catch-up

• Deadlifts (8 each @ 135, 175, 185 lbs.)
• Thrusters (8 each @ 45, 65, 75 lbs.)

Thursday 060409

Keep Your Chin Up!

For time:

• Run 800 meters


• 5 pull-ups


• Run 800 meters


• 5 chin-ups


• Run 800 meters


• 5 kipping pull-ups

Time: 12:36

Wednesday 060309

Rest Day

Tuesday 060209

Overhead Squat 5-5-5-5-5 reps.

lbs: 55-65-75-85-95.

Monday 090601

"Erin" (1/4 dose)

Five rounds for time of:

• 15 pound Dumbbells split clean, 10 reps
• 5 Pull-ups

Time: 14 min

Note to self: Get the workout in prior to Indian buffet. :-)