| 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) |
Category Archives: Uncategorized
Shadow Box
5 minutes of Shadow Boxing
5 minutes on blue ball for jiujitsu
Armor
As many rounds as you can in 15mins.
- 9 Deadlifts (155# / 100#)
- 12 Push-ups
- 15 Box Jumps (24\” / 20\”)
Sprintz
2 sets
Run .33 (incline 4.0 speed 6)
Row 500 meters
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) |
Cardzio
Row – 1000 meters
Run 1 – Mile
Stairmaster – 5 minutes
blah
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 |