November

Alright, based on feedback from you, we will continue in the direction we have taken for October. The focus is going to change from work capacity to strength. Don't worry, there will be plenty of heavy breathing sessions to keep you cardio-respitory fit in November as well, but you will be stronger under the bar. This cycle will take us up to around Christmas. As always consistancy will be key.

One big change is Saturday workouts will be at 9 am instead of 10 am. This will allow David to move the grappling class to 10 am and also allow both of us to spend some Saturday time with our families.

Rest, eat and sleep on Sunday, you'll need it for Monday.

Happy Halloween Workout 2009

Warmup:
3 Rounds
100x Rope Jumps
25x Flutter Kicks (count left leg only)
25x Mountain Climbers (count left leg only)

Training:
1) 4 Rounds
800 M
25x Pullup
50x Pushup
75x Squat

Terrifying isn't it?

October Thirty 2009

Warm up: 5 Rounds
10x Wall Balls @ 20#
10x Swings
Frog Stretch

Training:
(1) 5 Rounds for Time
10x Thrusters @ 95#
5x Pull ups (Strict. No kipping, no jerking, chin above the bar. No bullshit.
Do negatives if neccessary)

******* Rest 5 Minutes ********

(2) 10 Rounds, in
30 Seconds Jingle Jangles
30 Seconds rest

(3) 5 Rounds
10x KTE
10x Stiff Legged deadlift @ 45#
5x plate half moons @ 45#
10x Weighted Situp @ 45#
10 dislocates

October Twenty-nine 2009

Warm up:
3 Rounds
25 squats
10 Pushup
5 Knees to Elbows

Training:
(1) 50 "Rob Shauls" @ 45#
1x Rob Shaul = 4x lunge steps + 5 push presses

(2) 5 Rounds
8x Pull Ups
20x weighted situps @ 45#

October Twenty-seven 2009

Warm up:
3 Rounds
Mini Leg Blaster
7 Pullups
Hip Mobility

Training:
(1) 8 Rounds
300m Shuttle every 2:20
****** Rest 5 minutes *******
(2) 12 Rounds
30 seconds burpees
30 seconds rest

(3) 5 Rounds
10x Weighted Situps # 45#
10x Stiff Legged Deadlift @ 45#
5x Slasher to Halo @ 25#
Instep Stretch

October Twenty-six 2009

Warm up: 10-9-8-7-6-5-4-3-2-1
Hang power clean & press @ 65/45#
Stiff Legged Deadlift @ 45#
Dislocates

Training:
(1) 5 Rounds
8x Dead Lift (increase weight each round until 8x is hard, but doable)
6x Jingle Jangles
15 Plank Walk Up

(2) 5 Rounds
8x Push Press (increase weight each round until 8x is hard, but doable)
8x Clapping Push Up
5x KTE

October Twenty-four 2009

Warm up: 5 Rounds
Mini Leg Blaster
5x Clapping Pushups
Hip Mobility Drill

Training:
(1) 10 Rounds
1x Barbell Complex every 1 minute, 40 seconds

(2) 8 Rounds
10x Weigted situps @ 45#
10x Stiff Legged Deadlift @ 45#
10x Seated Russian Twists @ 25#