Monday 08/31/09

Arms and Legs

Arms

• Power Rack Ups (3 reps per barset)
• [rest 3 min]
• Power Rack Ups (2 reps per barset)
• [rest 3 min]
• Power Rack Ups(1 rep per barset)

Power Rack Ups: Letters A thru D signify each barset

Legs

• Squats (450x8x3)
• Leg Extensions (20x8x3)

Friday 082809

Chest and Bicep

Chest Press (135x8x3)
Preacher (85x8x3)
Cable Flys (15x8x3)
Decline Sit-ups (16x3)

Thursday 082709

WiiFit

Perform one of each:

Yoga: Deep Breathing Half-Moon Dance Cobra Bridge Spinal Twist Shoulder Stand Warrior Sun Salutation Tree Downward Facing Dog Standing Knee Palm Tree Chair Triangle

Strenth training: Single Leg Extension Sideways Leg Lift Arm and Leg Lift Single-Arm Stand Torso Twists Rowing Squat Single Leg Twist Lunge Push-Up and Side Plank Jackknife Plank Tricep Extension

60 wii minutes.

Wednesday 082609

Back to Crossfit

20 minutes of:

• 65 pound Thruster, 5 reps
• 65 pound Hang Powercleans, 7 reps
• 65 pound Sumo Deadlift High-pull, 10 reps

Total 8 rounds.

Monday 062409

It's off my Chest!

Inclined Barbell Press (135x8, 135x5, 135x5)
Dumbell Flys (25x8, 25x8, 25x8)
Declined Dumbell Press (60x4, 60x4, 60x4)
Skull Crushers (70x8, 70x6, 70x4)
Strict Cable Flys (15x10, 15x10, 15x10)
Left-Right-Front Medicine Ball Abs on Bosu (6x12)

Friday 082109

Lunge and Plunge

Walking lunge 50 ft. (12 lunges)
10 Pull-ups
20 Sit-ups
Walking lunge 50 ft.
9 Pull-ups
18 Sit-ups
Walking lunge 50 ft.
7 Pull-ups
14 Sit-ups
Walking lunge 50 ft.
6 Pull-ups
12 Sit-ups
Walking lunge 50 ft.
5 Pull-ups
10 Sit-ups
Walking Lunge 50 ft.
3 Pull-ups
6 Sit-ups

24 min.

Tuesday 081809

Tri-Harder Bill

Inclined Bench (115x8,165x1,155x8,115x8)
Cables (15x8,22x8,15x8)
Tricep Rope Pulldown (22x8,27x8,35x8)

Wednesday 081209

5 mi. Coyote Run

50 min.

Sunday 080909

Kayaking

30 min

Tuesday 080409

Park Fun!

Five rounds of each:

400 meter run
5 Strict Pull-ups
20 Box Jumps 18"
15 Sit-ups
15 Push-ups