1/20/17

"Prison Friday"

Complete in any order:

1. Ring dips or fixed dips 5 x failure.

2. Barbell curls 5 x failure (10+).

3. DB bent over rows 5 x failure (10+).

4. Strict pull-ups or strict ring rows with feet on a bench x 50 reps (Stamford).

5. Rope climbs x 10 (BPT).

6. Barbell skull crushers 5 x failure

7. DB lateral raises 5 x 10.

8. DB front raises 5 x 10.

12/21/16

Extended warm up.

Mobility: Shoulders, hips and hamstrings.

 

"Prison Wednesday"

 

Superset Push/Pulls

Bench Press 5 x 5 AHAP.

DB Bent Over Row 5 x 10 (each hand) AHAP.

 

Dips (rings, yoke, or bench) 5 x Failure (10+).

Standing strict DB curls 5 x Failure (10+).

 

Standing DB lateral raises 5 x 10.

Standing DB front raises 5 x 10.

 

Accumulate 100 Hollow Rocks during the workout.

12/2/16

Prison Friday--in any order:

1. DB bench press 5 x max reps (10 or more).

2. DB bent over row 5 x max reps per hand (10 or more).

3. Dips 5 x max reps (rings, fixed, or bench dips).

4. Barbell curls 5 x max reps (10 or more).

Each set should be taken to the point of failure and should be between 10-20 reps. Adjust weights accordingly.

BONUS: BPT 10 rope climbs. Stamford 50 strict pullups/ring ro

9/23/16

Each of these is done as a couplet NOT for time:

 

Diamond pushups x 12

DB Bent Over Rows x 8 per hand

4 rounds

 

Then —

Alternating DB Curls x 8 per hand

Standing DB (or barbell) strict press x 8

4 rounds

 

Then —

Lateral DB raises x 8

Front DB raises x 8

4 rounds

 

Stamford — at some point during the couplets, span the monkey bars x 1 length and then do an AMRAP of pull-ups x 3 rounds.

Bridgeport — during the couplets accumulate 10 legless rope climbs (scale as needed).

9/8/16

BPT Jess Rope Climb.JPG

PART 1: 800m time trial run.

PART 2: 5 rounds per couplet. Alternate between push/pull.

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Standing DB push press AHAP X 10.

Single arm DB bent over row heavy AF X 10 each arm.

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AMRAP DB bicep curls (10+ reps).

AMRAP dips (rings, fixed, or from a tire).

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Accumulate during your workout:

100 v-ups.

Rope climbs X 10 (BPT).

Strict pullups/ring rows X 40 (Stamford).