The Cadre's Blog – January 2012 Archive (16)

5x:

2 squat clean into press

Warmup: 2x20 sec squat stretch, samson stretch. 150 abs, 150 flutterkicks.

Then:
5 Intervals:
Bike 7 minutes INTENSE pace.
50 Pushups

Cooldown with 200 more abs of choice.

Today, your choice:

Workout A:

5 Rounds:

10 HSPU

10 Pullups

Workout B:

7 Rounds:

10 Dumbell Press

10 Chinups

*Choose the HSPU if you are strong enough.

TEST:

Bench press @ bodyweight for reps

Chinups for reps

Front Squat @ bodyweight for reps

5 Rounds:

1 Minute Bench

1 Minute Chinup

1 Minute Front Squat

1 Minute Plank

Bench/Squat:

The bench/squat should only be at about 60-65% of your 1RM.  Don't beef the numbers up to feel better about yourself.  BS'ing will just make you have to lower your weights to keep going.

30 Minute Trail Run OR 

1500m Freestyle with Fin Swim

5 Rounds:

1 Minute Bench

1 Minute Chinup

1 Minute Front Squat

1 Minute Plank

Bench/Squat:

The bench/squat should only be at about 60-65% of your 1RM.  Don't beef the numbers up to feel better about yourself.  BS'ing will just make you have to lower your weights to keep going.

REST

4 Rounds:

1 Minute Bench

1 Minute Chinup

1 Minute Front Squat

1 Minute Plank

Bench/Squat:

The bench/squat should only be at about 60-65% of your 1RM.  Don't beef the numbers up to feel better about yourself.  BS'ing will just make you have to lower your weights to keep going.

3 Rounds:

1 Minute Bench

1 Minute Chinup

1 Minute Front Squat

1 Minute Plank

3 Rounds:

1 Minute Bench

1 Minute Chinup

1 Minute Front Squat

1 Minute Plank