Two-pack and some chocolate-covered raisins

Katie — Sun, 07 Aug 2011 17:23:31 +0000

1. Incline Bench:     5×44    5×55    5×66    5×77
2. Bench:     8×77    8    8    8    8 (last set was HARD)
3. Front Squat:    5×66    5×77    5×77    5×77
4. Back Squat:    5×88    5    5    5
5. Push Press:    5×44    5×55    5×61    5×66
6. DB Front/Side Raises:    10x10s    10    10    10
7.Bar Triceps :    14xbar    12    10 (Too hard, not good form)

Katie — Thu, 04 Aug 2011 21:19:58 +0000

A: Front squat 66×3, 77×3, 88×3, 99×3, 104.5×3

B: Back squat 92.5×5, 99×5, 110×5, 115.5×5

C: Bench press 71.5×5, 82.5×5, 82.5×5, 88×5, 92.5×3 (too heavy to complete)

D: DB incline press 20sx10, 25sx8, 30sx2x6

E: Bar lunges 44x3x5, 50×5

F: Bench dips raised leg 3×10, 1×15

G: Power shrugs 50×10, 66×10, 77×10, 88×10

H: Close-grip bench press 44×12, 55×10, 55×8

Katie — Sat, 16 Jul 2011 15:33:24 +0000

A1 Front squats 85x4x4
A2: Back squats 85x4x8

B1 Upright row to chin 44x3x10
B2: Good morning 50x3x10
B3: Standing presses wide grip presses behind neck 50x3x10
B4: Overhead snatch grip squat with 6 second pause Oly 53×1, 58×1, 64×1

C: Lunges 5sx3×10 each leg, explosive x20

D: Bent-over row with flat back 95x3x10

E: Push ups with elbows to rear going full down and up 3×10

F: Kettlebell swings 25x4x12

G: Pull ups hanging on bar 3×3

H: Olympic-style deadlifts 95x2x10

Katie — Sat, 09 Jul 2011 23:37:08 +0000

A1: 14″ jumping, 3×10
A2: Hyperextensions, 3×10

B1 Front squats 80x4x4
B2: Back squats 80x4x8

C1 Upright row to chin 50x3x10
C2: Good morning 50x3x10
C3: Standing presses wide grip presses behind neck 50x3x10
C4: Overhead snatch grip squat with 6 second pause Oly 53x3x1

D: DB Lunges 5sx4×10 each leg

E: Bent-over row with flat back 95x3x10

F: Push ups with elbows to rear going full down and up 3×10

G: Kettlebell swings 25x4x10

H: Pull ups hanging on bar 3×3

I: Olympic-style deadlifts 95x3x10

K: Hang by hands for time – 1:15 and 1 min

Katie — Thu, 07 Jul 2011 23:37:36 +0000

A1: 14″ jumping, 3×10
A2: Hyperextensions, 3×10

B1 Front squats 75x4x4
B2: Back squats 75x4x8

C1 Upright row to chin 50x3x10
C2: Good morning 50x3x10
C3: Standing presses wide grip presses behind neck 50x3x10
C4: Overhead snatch grip squat with 6 second pause Oly 55x3x1

D: Walking lunges 4×20

E: Bent-over row with flat back 75x3x10

F: Push ups with elbows to rear going full down and up 3×10

G: Kettlebell swings 25x4x10

H: Pull ups hanging on bar 3×3

I: Olympic-style deadlifts 75x3x10

Katie — Tue, 05 Jul 2011 02:57:51 +0000

A1: Jumping 14″, 3×10
A2: Hyperextensions 3×10

B1 Front squats 75x4x4
B2: Back squats 75x4x8

C1 Upright row to chin 50x3x10
C2: Good morning 50x3x10
C3: Standing presses wide grip presses behind neck 50x3x10
C4: Overhead grip snatch 44x3x1 for 6 seconds

D: Bentover row 75x3x19

E: Lunges 10x4x10

F: Pullups 3×3

G: Olympic style deadlift 75x2x10

H: Hang by hands 45 sec.

Katie — Sat, 02 Jul 2011 20:53:20 +0000

A1: Jumping 14″, 3×10
A2: Hyperextensions 3×10

B1 Front squats 70x4x4
B2: Back squats 70x4x8

C1 Upright row to chin 50x3x10
C2: Good morning 50x3x10
C3: Standing presses wide grip presses behind neck 50x3x10
C4: Overhead grip snatch 38x3x1 for 6 seconds

D: Pullups 3×2, 1×3, 1×1 hanging

E: Olympic style deadlift 70x1x10; 90x1x10

F: Hang by hands 1:15

G: Pushups 3×10

H: Lunges 4×10 each leg

I:Bentover row 25sx3x10

Katie — Wed, 29 Jun 2011 01:35:41 +0000

How you Oly deadlift.

Shins should be against the bar with knees and shoulders tipped far over the bar so that you feel you are falling forward. Back should be arched with shoulder blades together but shoulders relaxed. Stand up, pushing down with back at the exact same angle. Keep shoulders down and back. Look forward but not up.

Katie — Tue, 28 Jun 2011 19:11:31 +0000

A1: Jumping, 3×10
A2: Hyperextensions, 3×10

B1 Front squats 70x4x4
B2: Back squats 70x4x8

D: Lunges 3 lb. db x 4×10 each leg

E: Bent-over row with flat back 55x1x10; 65x2x10

F: Push ups with elbows to rear going full down and up 3×10

G1: Kettlebell swings 25x4x10
G2: Pull ups hanging on bar 3×3

C1 Upright row to chin 44x2x10
C2: Good morning 44x2x10
C3: Standing presses wide grip presses behind neck 44x2x10

Katie — Fri, 24 Jun 2011 01:31:09 +0000

A1: Jumping, 3×10
A2: Hyperextensions, 3×10

B1 Front squats 66x4x4
B2: Back squats 66x4x8

C1 Upright row to chin 44x3x10
C2: Good morning 44x3x10
C3: Standing presses wide grip presses behind neck 44x3x10
C4: Overhead snatch grip squat with 6 second pause Oly bar x3x1

D: Lunges 4×10 each leg

E: Bent-over row with flat back 44x3x10

F: Push ups with elbows to rear going full down and up 3×10

G: Kettlebell swings 25x4x10

H: Pull ups hanging on bar 3×3

I: Olympic-style deadlifts note: come off floor with legs only, finish in shrug 95x3x10

J: Superman hold – 1 min

K: Hang by hands for time – 1 min