Yesterday:  Hang Clean supersetted with Standing Broad Jumps - 145×4x4×4x4, BWx4×4x4×4

Front Squat: 225×3x3×3x3×3; Standing BB Press: 145×3x3×3x3×3; Standing 1-Arm Row: 12×3x3×3x3×3

DB Bench Press supersetted with Incline Flys - 80’sx6×6x6×6, 45’sx6×6x6×6

Evening: Cardio - 30 meter Sled Push - +45 6 rounds

Stepper - Level 8 - 21:00

2:30 3 burpees/3 pullups AMAP; Tabata Rows x5; 2:30 5 pushups/3 V-ups AMAP

Leland

Today’s Workout: 1-Arm DB Snatches 70×4,75×4,80×4,85×4; Knee Jumps BWx4, 5×4, 10×4, 15×4

1-Leg DB DL 70’sx4, 75’sx4×4x4×4

Incline DB Press 80’sx4×4x4×4x4; Pullups BW+35×4x4×4x4×4

Pushups (with resistance) 60#x6, 120×6x6×6; Cable Crossover “4″x6, “5″x6×6x6

PM Cardio - Stepper Intervals 19:00 of 30 seconds level 3 and 30 seconds level 10

Leland

Took yesterday off, Tom and I had an awesome, yet tough workout this morning: (more…)

Yesterday I had an excellent workout with my bud Tom - here is what we did: (more…)

Today

Good Mornings 65×15

Incline Press (45degree) 60’sx15

Twisting Knee Ups BWx15

Reverse Lunge 20’sx15 (weights held overhead)

Neutral Grip Pulldowns 80×15

Complete 4 rounds with approx 60 seconds between exercises

Leland

Yesterday’s Workout:

Standing Shoulder Press (neutral grip) 55’sx8

Standing Cable Row 80×8

DB Romanian Deadlift 70’s x8

Front Squat 185 x 8

Four rounds with 45 seconds off between each set

Cardio: Stairstepper Level 7 30:00 178 floors

Today’s Workout:

Sled Sprint (+70) 40 meters supersetted with Overhand Sled Rows (+70) 20 meters - 3 rounds

Bike Level 6 20:00 >14mph pace

Tire Flipping - 1:00 work/1:00 rest - 10 flips each round - 5 rounds

Leland

Cardio Interval Day:

Sled Push with 25 pounds for 40 meters (with 80 meter walk active recovery) 6 rounds

Row on Concept 2 for 20:00 at 2:35 pace - 3857 meters

Heavy Bag Punching 1:00on/1:00off for 5 rounds

Leland

Here is what Jon and I did yesterday: (more…)

Here is what Jon and I did today (after a nice, refreshing two days off - yes recovery is that important!)

Bench Press 1×6 90’s

Pullups 1×9 35#’s around waist

Shoulder Press 1×9 65’s

1-arm DB Row 1×10 95’s (more…)

Here is what Jon and I did for our Friday workout:

1. Metabolic Conditioning Phase: Barbell Complex - Deadlift, Romanian deadlift, Bent-over row, Upright row, Power clean, Front squat, Push press, and Back squat. Completed one rep of each exercise back to back without letting go of the bar. Completed 30 rounds in 15:00 with 85 pounds. 1:00 off and then: (more…)