Workout of the Day

Warm Up- I stole my warm up from the book Core Performance. He calls it movement prep and it's great. 3 goals of warming up 1.break sweat. Muscles are much more elastic when warm. 2.Get small muscles firing to increase body efficencey. 3.Develop the mind body connection before competing or whatever atheletic endevor your undertaking... On to buisness.

Workout today is 2 sets of exercises. Go through set 1 3 times then move to set two for 3 rotations. Don't forget to make sure you leave some money in the bank, that is finsh able to do 2 reps.

Set A

Overhead Squat 12 reps

Pull-ups (normal grip) max. (quit with two left)

Inverted Row (explanation after workout.) 10-15

Set B

Walking Lunges Head up, big chest. Weighted if 15 is easy.

Pull ups (parrell grip) Use grip perpendicular to your body, about shoulder width apart...

Reverse grip curls.

HOW TO DO INVERTED ROWS. stolen from strongmanlifts.com

How to Do Inverted Rows. Lie back on the floor inside your Squat Rack with the bar at arms length. Pull yourself up until your chest touches the bar.
Pronated Grip. Same grip as for Pull-ups: palms facing away from your body. Grip the bar slightly narrower than on the Bench Press.
Elbows Tucked. Not parallel to your torso. Keep your elbows close to your body, about 45° angle at your armpits.
Lead with Your Chest. Not with your stomach or head. Keep your chin tucked, chest forward and shoulder-blades back & down.
Touch Your Lower Chest. Same place the bar touches your chest on the Bench Press: your xyphoid process.
Squeeze Your Shoulder-blades. Lead with your chest, keep your shoulder-blades back & down, tighten your upper-back at the top.
Stay Tight. Straight line from shoulders to ankles. Keep your lower back & abs tight from start to finish.

Workout of the Day

Clean and Press 10 sets of 5
-an excellent time to work hard at your technique. Consider training practice, instead of "work".

Workout of the Day

Steady Cardio day with some strength
Squats 5 sets of 5
1-arm side press 5 sets of 5
Medium intensity, High tension
steady cardio 45 minutes heart-rate around 130

Workout of the Day

10 400meter sprints with 45 sec rest each sprint.
50 Push ups
50 Jump squats

Workout of the Day

50 box jumps
50 sprawls
25 75lb push press
25 bodyweight deadlift

Workout of the Day

Squats!

1 burpee - 14 squats
2 burpees - 13 squats
3 burpees - 12 squats
.
.
.
15 burpees - no squats
14 burpees - 1 squats
13 burpees - 2 squats

Workout of the Day

400 meter sprint x10
50 second rest between each

Workout of the Day

Squats 10x5
Standing Military Press 10x5

Workout of the Day

3 rounds of:

1 min push-ups
1 min knee-ups
1 min burpees
1 min handstand locked out elbows
1 minute slalom jumps. (Find something a foot high and jump over back and forth like your skiing)
1 minute rest

Workout of the Day

Deadlifts 10x3
1 arm barbell press 5x5
Pull ups 3x5
Incline Bench(floor press if you don't have a bench) 3x5

Workout of the Day

Deadlifts 5-5-5-5-5-5-5-5-5-5

Workout of the Day

Intense cardio 5 minutes
1 minute off
Intense cardio 5 minutes
1 minute off
Intense cardio 5 minutes
1 minute off
Intense cardio 5 minutes

Workout of the Day

1 arm side press 4x5
Snatches 4x5
Push Press 4x5

Workout of the Day

Bent over row 5x5
Weighted pull-ups 5x5
Squats 5x5

Workout of the Day

5 Rounds of:

Clean and Jerk x10
Sprawls x25
Handstand Push-ups x5
Box Jumps x35
(1 minute rest)

Workout of the Day

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang Power Clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Workout of the Day

Deadlifts 5-5-4-4-3-3-2-2-1-1

Flat Bench Press 7-7-5-5-4-4-1-1-1

50 reps of 24inch box jumps with sprawl at bottom, for time.

Workout of the Day

Clean and Jerk 5-5-5-5-5-5-5-5-5-5
Max pull-ups in 10 minutes

Workout of the Day

Four rounds for time of:
Run 400 meters
50 Squats
45 sec rest

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Workout of the Day

Push Press 5-5-5-5-5

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