5th week of the cycle

Tuesday 01/06/09

One-arm push-ups: 3x5 (assisted, hand on weight)
One-arm rows: 3x5 (assisted)

Tuck planche holds: 10x6 seconds
Front tuck lever PU's: 6x3
Hanging leg raises: 4x6

Ring L-sits: 10x6 seconds
Back lever holds: 10x6 seconds

Wednesday 01/07/09

Full ROM HSPU's: 3x3 (on bricks and parallettes)
L-sit PU's with 45lb. weighted vest: 3x3 (various hand grips)

PPPU's: 6x5
Front tuck lever holds: 10x6 seconds
45lb. weighted back extensions: 4x6

Straddle L-sits: 10x6 seconds
Back lever holds: 10x6 seconds

Thursday 01/08/09

Rest day. GO GATORS!

Friday 01/09/09

RTO dips: 3x3
OAC/OAP: 3X3 (each arm)

Tuck planche holds: 10x6 seconds
Tuck front lever PU's: 6x3
V-ups and supermans: 4x15 of each

I missed the back levers and l-sits today.

Saturday 01/10/09

Pseduo planche ring push-ups: 3x5
Inverted pull-ups: 3x5

PPPU's: 6x5
Tuck lever holds: 10x6 seconds
Standing wheel rollouts: 4x6

V-sits: 10x6 seconds
Back lever holds: 10x6 seconds

Kettlebell presses: 1x3 at 35lbs. 2x5 at 53lbs. 1x3 at 58lbs. 1x3 at 63lbs.
Deadlifts: 1x5 at 135lbs. 1x5 at 185lbs. 1x3 at 225lbs. 1x3 at 245lbs. 1x3 at 265lbs. 1x3 at 285lbs. 1x3 at 305lbs. All overhand grip.

Boxed 12 - 3 minute rounds, core work between rounds.

Sunday 01/11/09

Rest day, OT at the fire station.

Finished the 5th week of the 8 week cycle. Good strong workouts this week. I plan on next week being solid as well.