23 November 09
Monday
I normally don't post everything I do because it's just to damn tedious and I tend wing things once I hit the gym. But over the next 5 weeks I'll post everything from warm-ups to stretching. If you have questions about something, just drop me a line in the comments for that day.
Warm-up
3 rounds
15 overhead squats with PVC pipe
10 pull-ups
25 push-ups
25 sit-ups
10 back extensions
I take my time and work on technique for these movements.

Strength Work
Back squat
3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set. Recommend you start with a weight you are confident that you can get for 5 reps and add five pounds next week.

WOD 1
As many rounds as possible in 10 minutes:
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Use a 20 pound vest for the entire workout.

Rest 3 minutes
Practice L-sit holds

WOD 2
If possible do this WOD 2 to 3 hours after WOD 1 or at the end of the day.
Warm-up
800 meter jog
3 x 100 stride outs

6 x 200 meter run (rest 45 seconds between each run)

Finish with 1o minutes of stretching.