10-19

FRIDAY

AM) back bends 5x1min+ YOGA

LUNCH _ tabatta Squats (10)

Pushups 20

chins 2

leg raises 10

x 5 rounds+  spidermans 10 reps

PM) deadliftss 5×5 w 225

Floor press 5×5 w 95

Assisted pullups 5×5

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bike 2x 30 with tabataa 10x

burpees 30

mounatin climbers 1min

Lsit Leg raises 15

chins 5×3

10×2 pushups

x 5 rounds

Later

Burpees 30

Situps decline 12

invert chins 8

x 6 rounds

Later

Burpees 20-25

vups 50

x 6 rounds

10-17

Been taking it easy, due to staphylococci

!!

 

Burpees/CALS done about every day

WENSDAY

Burpees 30

Mountain climbers 1min

Chins 3

Pushsups 15

x 5 rounds

BIKING 2 X 30min (TABATTA)

Burpees 30

DCL situps 12 x 5 rounds

TUCK JUMP BURPEES 10

Invert ROWS x 10

x 5 rounds

STRENGTH

Squats 5×5 x 185

A1)push/mil press 5×5 X 70

A2)Leg raises 5×15

B1) ASisted DIPS 5×5

B2) vest curl/pull 5×8-10

burpees 3×20

10-03

Burpees (5×30) through day + invert rows 5×10+ pushups 5 x 20+ situps 10 x10+ leg raises 5×12

mounatin climbers 5x 1min ( all done in circuits) (biking 2x3o min with tabatta)

Sqauts 10×3

bench 5×5

BB rows 5×8

BB curls 5×10

Chins 5×2

Pushups 5×10

9-30-10/01/2012

All days not mentioned (100 burpees+FM pushups/situps/pullups) Tabatta bike etc,,,

MONDAY)

deads 5×5 w 220

bhneck press 5×5 w 65

Burpees 30

Invert chins 5

Med ball situps 10

x 5rounds

then 5×20 pushups with back bends

LUNCH- tabatta squats (10x20sec) pushups 5×20+ chins 3×2

PM) burpees 20 + invert rows 10 + medball situps 12= 8 rounds= 20min