September 2011
20 posts
Day 10 of 10
power clean x 8,8,6,6,4
jerk press x 8,8,6,6,4
power snatch x 8,8,6,6,4
Hex Bar dead lifts x 8,8,6,6,4
50 start stop push ups
50 squats to med ball
50 sit ups
2 mile cardio
Day 9 of 10
4 round of
x20 db narrow press on incline bencj
x20 back fly on incline bench
x20 military fly
x20 open curl
1’ kettle bell sit up
20 minutes cardio
Day 8 of 10
5 rounds
x8 power clean and 10 start stop push ups
x8 jerk press and 10 Med ball cleans
x8 power snatch and 10 thrusters
x20 double unders
cardio
2 miles
Day 7 of 10
1 mile run
5 rounds
x10 kettle bell squat and high pull
x10 single arm Kettle bell swing
x10 kettle bell squat
x10 single armkettle bell clean
x10 total kettle bell split squat
x10 single arm kettle bell snatch
1 mile run
Day 6 of 10
Dumbell Chest Press 1’ Max Reps sit ups 1’:
Dumbell Chest Press 45” Max Reps Sit ups 45”
Dumbell Chest Press 30” Max Reps Sit ups 30”
EZ Bar Curl 1’ Max Reps Hang Abs 1’
EZ Bar Curl 45” Max Reps Hang Abs 45”
EZ Bar Curl 30” Max Reps Hang Abs 30”
Dumbbell Military Press 1’ Max Reps Reverse Crunch 1’
...
Day 5 of 10
10 rounds for Time:
.10 run @10% incline
x10 med slam
x10 med clean
x10 jumping push ups
Day 4 of 10
5 rounds of:
X8 Power Cleans
X8 Split Jerks
X10 Dead Lift Hex Bar
X15 KB Double High Swing
Rest 1’ after round and repeat
30 minute cardio
Day 3 of 10
4 Rounds of:
X20 Dumbbell Chest Fly
X20 Dumbbell Back Fly
X20 EZ bar Curl
X20 EZ bar Tri Press
1’ sit ups
Cardio:
3 miles
Day 2 of 10
10 minutes Max Rounds
X15 Wall Ball Push Ups M#25W#15
X15 Back Squat Jump
X20 Med Ball Power Slam
X20 total KB snatch M#35W#20
1 mile: Rest 2 minutes x 3
Day 1 of 10 Power
5 rounds of (very light weight to medium)
Bar power Cleans (floor) x 10,9,8,7,6
Bar Power Jerk x 10,9,8,7,6
Bar power snatch (floor) x 10,9,8,7,6
Double Unders x 20
3 miles today
Day 9 of 10
2 mile cooper test (40 miles)
75 pull ups and 75 burpees (total 300 pull ups and total 300 burpees)
Day 8 of 10
3 miles today (38 miles total)
100 pull ups and 100 burpees (total 225 pull ups and total 225 burpees)
Day 7 of 10
5 miles today
75 pull ups and 75 burpees (total 125 pull ups and total 125 burpees)
Day 6 of 10
Morning session 1 mile intervals x 4 with 2’ rest
Afternoon or evening 3 miles today (30 miles total)
50 pull ups and 50 burpees
Day 5 of 10
5 miles today (23 miles total)
300 start stop push ups and 300 sit ups today (total start stops 1000 / total sit ups 1000)
Day 4 of 10
2 miles time trial
200 start stop push ups and 200 sit ups today (total start stops 700 / total sit ups 700)
Day 3 of 10
7 Miles Today
200 start stop push ups and 200 sit ups today (total start stops 500 / total sit ups 500)
Day 2 of 10
1 mile x 4 with 2 minute recovery after each effort.
150 start stop push ups and 150 sit ups.
Day 1 of 5 (1000 Start Stop Push Ups and 1000 sit...
150 start stop push ups and 150 sit ups today
(total start stops 150 / total sit ups 150)
Day 1 of 10 (10 Miles in 50 Days)
5 miles today!
Total of 5 miles out of 50 miles