WOD 12-30-11

Chin ups (with and without bands)
Cable rows
Straight arm pull downs
Ring rows and shrugs
Prone grip barbell curls
Foam roller work

Lateral and front raises

WOD 12-29-11

Deadlifts
Split squats with 50 lbs.
Glute bridges
Tabata KB swings, mountain climbers, and bag work
Foam roller work

Lateral and front raises (will do everyday)

How do They Do it? 80 Year Olds With 40-Year Old Muscle Mass | Wake Up World

How do They Do it? 80 Year Olds With 40-Year Old Muscle Mass | Wake Up World

WOD 12-28-11

Back at work today after going in for Christmas. Took the week off.

Ring push ups
Ball assisted chin ups.
Various GP work

WOD 12-19-11

Ring flies and push ups
Dumbbell floor presses
Band face pulls
Triceps extensions on stability ball
Run 4 rounds 1 min with 30 seconds rest
Bag work
Foam roller work with stretching

WOD 12-18-11

Stretching
Foam Roller
Active recovery
Rest

T NATION | Managing Inflammation

T NATION | Managing Inflammation:

'via Blog this'

WOD 12-17-11

Pull ups using the 30 rep method
Barbell rows 2 x 8 with 160 lbs, 3 x 5 with 180 lbs
Ring Shrugs
Ring Rows
Band shrugs
Curls

WOD 12-16-11

Military presses 2x8 with 115 lbs 3x5 125 lbs
Ring presses
Band presses
Side raises 3 sets
Front raises 1 sets
Foam roller work

WOD 12-15-11

Body weight pistols 3 sets of 3
Glute ham bridges 3 sets of 6
Heavy band squats 2 sets of 12
Bag work 8 minutes
Run 6 sets of 1 minutes x 30 second rest

WOD 12-14-11

Dumbbell floor presses

Swiss ball assisted dips and push ups
Ring push ups
Triceps presses
Face pulls between sets

Bag work
Foam roller work

WOD 12-13-11

Run 10 rounds 1 min x 30 second rest

Stairs - 3 rounds

Bag work

Foam roller and stretching

New pull up set up

WOD 12-12-11

Pull ups using the 30 rep method
Dumbbell rows
Ring Shrugs
Ring Rows
Band shrugs
Curls

Ball planks

WOD 12-11-11

Military presses 5x5 with 115 lbs
Dumbbells presses 2 sets with 40 lbs each

Ring presses
Band presses
Side raises 3 sets
Front raises 1 sets
Foam roller work

WOD 12-10-11

Deadlifts
Body weight pistols
Body weight split quats
Glute bridges
Foam roller work

WOD 12-09-11

Dumbbell floor presses
Swiss ball assisted dips
Ring push ups
Triceps presses
Band presses
Face pulls between sets
Foam roller work

WOD 12-08-11

5 minute bag work warm up
Run 10 1 minute x 30 second
3 sets Tabata kettle bell swings with 60 lbs.
Foam roller work

Max heart rate: 164 BPM

Pull up set up

WOD 12-07011

Pull ups using the 30 rep method
Dumbbell rows
Ring Shrugs
Ring Rows
Band Rows
Curls

WOD 12-06-1

Military presses 5x5 with 115 lbs

Dumbbells presses 2 sets with 40 lbs each

Band presses

Side raises 3 sets

Front raises 2 sets

Foam roller work

WOD 12-05-11

Planks

Swiss ball ab work

Foam roller

Stretching

WOD 12-04-11

Deadlifts
Body weight pistols
Weighted lunges
2 sets band squats
Foam roller work

Some poly-metric work between sets

WOD 12-03-11

Dumbbell floor presses
Swiss ball assisted Iron Crosses and dips
Ring push ups
Triceps presses
Band presses
Face pulls between sets
Foam roller work

Run 6 sets 1 min x 30 second rest

Max heart rate: 167 bpm

WOD 12-02-11

Pull ups using the 30 rep method
Dumbbell rows

Ring Shrugs

Ring Rows

Band Rows

Curls

T NATION | Muscle-Ups: The Ultimate Upper Body Exercise

I need to work on these.

T NATION | Muscle-Ups: The Ultimate Upper Body Exercise:

'via Blog this'

WOD 12-01-11

Deadlifts, 2 sets of 5 210 and 230 - 2 sets of 3 250 - 1 set 5 210

Body weight pistols

Weighted lunges

2 sets band squats

5 minutes bag work

WOD 11-30-11

Planks 2 sets 1 minute.

Ball situps

Foam roller work