Category Archives: Uncategorized

Hack it

Squats (free weights, barbell) 3 sets 6 reps (fast-twitch white muscle fibers)
Leg press (machine) 2 sets 10 reps (intermediate muscle fibers)
Hack squats (machine) 1 set 20 reps (slow-twitch muscle fibers)

Day 2 point 0

Warm-up – Half Mile Run

Finish as many rounds as you can in 20 Minutes:

10x TRX Push Ups or 
25x Box jumps (30 or 24 inch)
40 seconds rope machine (pulling up) or Battle Ropes
25x Wall ball (20#)
20 Coffin Sit Ups
Run .25 mile

OR

3 SETS
10x Pushups to planks
20x Coffin Situps
12x 6 counter and clockwise guard swings
12x Kettle Ball swings
12x Side Plank Twists (each side) (opposite elbow touches inside knee)
.33 mile run

Chest

Bench press (free weights, barbell) 3 sets 6 reps (fast-twitch white muscle fibers)
Incline press (free weights, barbell) 2 sets 10 reps (intermediate muscle fibers)
Vertical bench press (machine) 1 set 20 reps (slow-twitch red muscle fibers)
Barbell curls (shoulder wide grip) 3 sets 6 reps (fast-twitch white muscle fibers)
Dumbbell curls (seated) 2 sets 10 reps (intermediate muscle fibers)
EZ-barbell curls (narrow grip) 1 set 20 reps (slow-twitch red muscle fibers)

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buffed-chicken2

3 rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jumps, 24 inch box
20 Wallball shots, 20 pound ball
10 Gorilla Pull-Ups

Should Tri

Behind the neck press (free weights, barbell) 3 sets 6 reps (fast-twitch white muscle fibers)
Standing upright rows (free weights, EZ-barbell) 2 sets 10 reps (intermediate muscle fibers)
Front overhead press (machine) 1 set 20 reps (slow-twitch red muscle fibers)
Lying triceps press (free weights, EZ-barbell) 3 sets 6 reps (fast-twitch white muscle fibers)
Overhead triceps press (free weights, EZ-barbell) 2 sets 10 reps (intermediate muscle fibers)
Triceps pushdown (machine, cable) 1 set 20 reps (slow-twitch red muscle fibers)

Regs

Squats (free weights, barbell) 3 sets 6 reps (fast-twitch white muscle fibers) Fast
Leg press (machine) 2 sets 10 reps (intermediate muscle fibers) Medium
Hack squats (machine) 1 set 20 reps (slow-twitch muscle fibers) Slow