
08-15-2011
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Owner | Administrator
Points: 12,360,232, Level: 100 |
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Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 718
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3rd July 2011
"Bootcamp"
Prologue: twisted ankle 30 mins before while offloading tractor tires (which we flip at bootcamp) off truck. Can barely put weight on it
Bear crawl: 3 rounds
400 sit-ups
Walking lunges 2 rounds
Partner assisted towel row: 75 reps
Push-ups: 75 reps
Assorted other shit
Stretching: 5 mins
Sit-ups for month of July: 1200
4th July 2011
"Delts/Core"
Floor sit-ups: 100 reps
Decline sit-ups: 80 reps
Arnold press:
Set 1: 35lb dumbbells x 15 reps
Set 2: 35lb dumbbells x 12 reps
Set 3: 35lb dumbbells x 12 reps
Set 4: 65lb dumbbells x 5 reps
Set 5: 65lb dumbbells x 4 reps
Set 6: 65lb dumbbells x 3 reps
**No back support. Flat bench.
Hang clean & press:
135lbs x 6 reps
135lbs x 6 reps
135lbs x 6 reps
135lbs x 4 reps
135lbs x 4 reps
GHD sit-ups
80 reps
Swiss ball sit-ups:
40 reps
Total sit-ups: 300 reps
Handstand push-ups
Set 1: 6 reps
Set 2: 5 reps
Set 3: 4 reps
Sit-ups for July: 1500 reps
5th July 2011 - pm
"Back/core/conditioning"
Warm-up:
Full barbell snatch: from floor to overhead
115 lbs x 2 reps
115 lbs x 3 reps
115 lbs x 3 reps
Lactic Acid work: circuit 1
30 air squats (ass-to-heels)
15 reverse lunges (on each leg)
25 air squats (ass-to-heels)
10 reverse lunges (on each leg)
20 air squats (ass-to-heels)
10 reverse lunges (on each leg)
Core:
Floor sit-ups: 100 reps
Lactic acid work: circuit 2
Box jumps: 25 reps
Decline sit-up: 30 reps
Plyo step-ups: 30 reps ea leg
Decline sit-ups: 30 reps
Air squat: 50 reps
Decline sit-up: 30 reps
Lactic acid work: circuit 3
Swiss ball GHD sit-ups: 10 reps
Horizontal pull-up: 10 reps
Swiss ball GHD sit-ups: 15 reps
Horizontal pull-up: 12 reps
Swiss ball GHD sit-ups: 15 reps
Horizontal pull-up: 14 reps
Swiss ball GHD sit-ups: 25 reps
Horizontal pull-up: 12 reps
Decline sit-ups: 35 reps
Lactic acid work: circuit 4 (Back conditioning)
Wide Low pulley row: 10 plates: 15 reps
V-bar pulldown: 10 plates: 10 reps
Wide Low pulley row: 10 plates: 10 reps
V-bar pulldown: 10 plates: 10 reps
Wide Low pulley row: 10 plates: 12 reps
V-bar pulldown: 10 plates: 10 reps
Lactic acid work: circuit 5 (Back conditioning)
V-bar Low pulley row: 10 plates: 10 reps
Hyperextension: 10 reps
V-bar Low pulley row: 10 plates: 10 reps
Hyperextension: 10 reps
V-bar Low pulley row: 10 plates: 10 reps
Hyperextension: 10 reps
Core:
Decline sit-up: 225 reps
Total sit-ups: 515 reps
Sit-ups for month of July: 2025 reps
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