2/6/10

5x 185 front squat X 5reps
5x 10 pullups
sprint 400 meters

7/5/10

3 rounds

12 handstand pushups

10 strict pullups

8 situps

6 Ring dips

4 box jumps 24 box

2 100 meter sprints

4/5/10

no excuses
10 X 3
front squats 83kg (185lbs)
Weighted pullups use 35lb kettlebell

3/5/10

4oo meter farmers walk holding 45lb plates in each hand, 35lb kb or 45 lb dumbbells

then

3X

15pullups

10 powercleans 135

6-8am jiu-jitsu

100pushups

75situps

50 decksquats

25 mat sprints

2/5/10

rest day

30/4/10

lets see what do we want to do?

25 10 meter sprints

10 sandbag get ups with 80lb sandbag

45lb plate from ground to overhead 50times

75 pull ups

6-8am jiu-jitsu

partner pushups X 30

partner leg press X 30

50 burpees

27/4/10

started new strength program today in preperation for the August weightlifting meet. lots of squats is basically what is without getting to indepth.

12 X 2reps

High bar back squat

start at 70% of your max and move up 5% each set of 2 reps until 2 is hard

when you get to that point stay with that weight and finish your required sets

incase you didn't know what a high bar back squat was here is the answer.

instead of leaning forward at the hips and holding the bar more across your scapulae you are going to keep your upper body more upright and hold the bar across your traps.

have fun