Monday 03/02/09

Warm-up with hollow rock and hollow arches: 3x15 of each. GHD sit-ups and GHD back extensions: 3x15 of each, some pull-ups, handstands and overs and unders

(Push strength) Shoulder press: 1x3 at 135lbs., 1x3 at 145lbs., 1x2 at 155lbs., 1x2 at 165lbs., 1x1 at 170lbs. (failed twice) 170 is my 1RM for the shoulder press
(Push plyometric)20lb. medicine ball chest throw at heavy bag: 5x5

(Pull strength) Deadlift: 1x3 at 315lbs., 2x3 at 335lbs., 2x2 at 355lbs. 370 is my 1RM for the deadlift
(Jump plyometrics) Depth box jumps: 5x5

5 minutes rest between all exercises

Various tuck planche holds: 8x8 seconds
Hanging leg raises: 3x10 BW, 3x5 with 10lbs. (total on ankles)

Handstands

Tuesday 03/03/09

Tuck front lever holds: 8x8 seconds

PPPU's with feet on wall: 6x3

One-arm push-ups: 3x5

Tuck front lever PU's: 6x5

Back squats: 1x3 at 225lbs., 1x3 at 245lbs., 1x2 at 265lbs., 1x2 at 275lbs., 1x1 at 285lbs. 285lbs. is my 1RM for the back squat
Standing, two leg vertical jumps: 5x5

V-sits: 8x8 seconds
Tuck back levers: 8x8 seconds

Handstands