Tuesday 01/13/09

Workout

One-arm push-ups: 3x5
One-arm rows: 3x5

Tuck planche holds: 10x6 seconds
Tuck lever PU's: 6x3
Kneeling one-arm rollouts: 4x3 each arm

L-sits on floor: 10x6 seconds
Back lever holds: 10x6 seconds

Pistols: 1x5 at BW, 1x5 at 17lbs., 1x3 at 35lbs., 1x3 at 53lbs., 2x2 at 72lbs. (holding kettlebells)
Clean and jerk: 1x5 at 95lbs, 1x5 at 115lbs, 1x3 at 135lbs, 1x3 at 155lbs, 1x3 at 175lbs, 1x2 at 185lbs.

Wednesday 01/14/09

Workout

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

Tuck lever holds: 10x6 seconds
PPPU's: 6x5
Backwards wall walk: 4x10

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

01/15/09

Rest day, at work.