Tuesday, October 25, 2011

Deadlift
225x5
260 x3
290 x15

a1 Dimmel Deadlifts 5x6
a2 Sternum Chin-ups 5x6

b1 weighted lunges 4 x8-10
b2 Ring Dips 4 x8-10

c1 GHR 3 x 6-8
c2 Press to Handstand
c3 Weighted Anterior reaches.

Sunday, October 23, 2011

Press
115 x3
130 x3
145 x10

Press 4x8 @125
False Grip Pull-ups 4x8

GHD 4 x8
Wallwalk 4x 6-8

Sunday, October 16, 2011

Deadlift
211
245
255x20 (this should have been 275)

a1. Clean DL on 25# Bumper 5 x6
a2. Sternum Chin-ups 5x6

b1. German Hangs 4x 3
b2. Ring Dips 4 x8

c1. GHR 3x 8
c2. Dumbbell Press Thick Grip 3x 6-8
c3. Frankenstein Kick 3x 8

Sunday, October 09, 2011

OHS - Deload

Squat
5 - 5 - 5

Complete
5 Dumbbell Swings
5 Sit-ups

Then perform 6 swings and 6 sit-up, then 7 and 7.
Continue on in this fashion until 15 minutes has passed.

Post rounds completed to comments. 

rest 10 minutes

Then 6 rounds for time
10 Pull-ups
10 Ring dips