Dec 31

Back:
Wide grip pull ups – 3 x 8
Undergrip pull ups – 3 x 8
T-Bar Rows – Drop set starting with 3-25 lb plates.

Biceps:
Bicep straightbar ladder (rest between sets)
Unloaded – 1 x 15
Bar + 10 lbs – 1 x 10
Bar + 20 lbs – 1 x 10
Bar + 30 lbs – 1 x 10
Bar + 40 lbs – 1 x 10

Core:
3 rds
20 GHD
20 Hollowrocks
20 Back extensions

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Dec 24

Skill: Wall ball

Shoulder Press – 50 reps (buy-in is 75#)
Giant Set 3 x 8 reps
Side lateral raises w/ DB
Front plate raises
Barbell Rear Delt Rows

Giant set is performed in rotation, resting between each exercise is to be kept to a minimum (around 10 seconds is sufficient, with 1-to-2 minutes between each giant set). Recommend testing weights before starting. Each set should be achievable, but only just. Use the same weight over all sets.

Core: 1 min each
TTB
russian twist w/ ~10lb med ball
back extensions
front plank
flutterkicks (L/R = 1 rep)

Dec 22

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Dec 16

Black Lung

500m row (must be under 1:50, if not under 1:50 do an immediate penalty 500m row)
25 – 75 lb thrusters
25 – pull-ups
25 – pushups
25 – box jumps 24”
25 – Knees to elbows
25 – KB swings @ 55 lbs
25 – deadlift @ bodyweight
500m row (if the second row is equal to or less than the first the rowing time can be subtracted from your total time)

Next ~4 months

Starting after the new year I plan to start a strength cycle using the madcow 5×5 linear progression strength training routine. I’m still working the details (i.e. cycle length and lifts to perform) but before we begin we have to find our 1 RM max for each lift in order to determine each of our progression schedule. This week will concentrate on finding those 1 RM max before we break for the holiday. Spreadsheet to input your 1 RM numbers to calculate your reps.

5X5WorkoutRoutine-Madcow5x5-Spreadsheet-LANDSCAPE-Intermediate.v0.4

Also during this time be thinking about your goals for 2015. We can try and incorporate workouts on the non-strength training days to help you achieve those goals.