WO before break

Open

few more stretches for warm-up

back squats/DB DLs: 4 sets of 5

145 lbs/pair of 75 # DBs

Farmer's walks: 3 sets, 80 ft. 75 lb DBs. Short breaks

Jumping jacks/planks: Tabata format, 20 secs on 10 off, 4 mins.

PT: TFL and shoulder stuff

Release

this n' that WO

Open

bent over rows/jump rope like hops: 3 sets of 7/8/30 secs- with short breaks

Overhead presses/planks: 3 sets of 5/6/30 secs- with short breaks

used pair of 40# DBs for above

20 mins on the stationary bike

some cleans and GMs with BB, side raises (standing up) with 45 lb plate

PT: TFL and shoulder strength stuff

Release + .25 mile jog

Russian Twists WO

Open

Swings/jumping jacks; Tabata format, 20 secs on 10 off, 4 minutes.

used 45 lb DB for swings

Squat press/push ups: 2 sets of 5 each

used 40 lb DBs for squat presses

20 mins brisk walk on incline 

Russian twists/bent over rows; 3 sets of 7 each 

35 lb for RT, 40 lb DBs for bent over rows 

PT: TFL and shoulder strength

Release

2/15/09: day off light stuff

Open

20 mins jog

several stretches etc

TFL and shoulder strengthening motions

Release

short WO

Open

more for warm-up

back squats/DLs: 3 sets of 5 with short breaks
weights: 145 lbs/185 lbs

Good mornings/Farmers walks: 3 sets- 7 reps/30 ft
weights: 95 lbs/pair of 75 lb DBs

TFL and shoulder stuff

Release

WO with some basics

Open

few more exercises for warm-up

5 sets of 5 reps of the following: push-ups/bent over rows/overhead presses
weights:
bent over rows: 40 lb DBs
Over head presses: 30 lb DBs

20 mins on indoor rower

PT: Shoulder and TFL strengthening exercises

Release

Mixed WO

Open

warm-up: windmills (25 lb DB in each hand) 5 each side, 5 burpees with 25 lb DBs.
3 sets of 10 air-squats, with 10 sec break.

20 mins on stationary bike.

squat rows/DB DLs: 1o squat rows, 7 DB DLs, 3 sets with short breaks.
weigths; 175 for squat rows, pair of 75 lb DBs

jumping jacks/planks: Tabata format: 20 secs on 10 secs off- 4 mins.

PT: TFL and shoulder strength exercises

Release

Short WO

Open

A bit more for warm-up

DB overhead presses/bent over rows/swings/ one arm DB snatches with windmill on top: 3 sets 7

For 1 arm snatches/windmills used 35 lbs DB

For swings used a 45 lbs DB

everything else; pair of 40 lb DBs

PT: TFL and shoulder strength

Release

TGUs with windmill etc

Open

Alternating TGUs with Windmill on top: 5 each side, 2 sets. 40 lb DB

25 jumping jack after each set.

DB deadlifts/ bent over rows: 4 sets of 5

DB DLs: 80 lb DBs

bent over rows: 45 lb DBs 

PT: TFL and shoulder strength exercises

Release: 30 mins on stationary bike

DL Walks etc

Open-

extended warm up

push-up rows/push presses/bent over rows: 2 sets of 5 each, 40 lb DBs

(push up rows 5 each arm, 25 lb DBs)

DL Walks/ good mornings: 5 sets of 5

weights: DL walks- 75 lb DBs, GMs- 80 lbs

Swings/ Planks: Tabata format- 20 secs on 10 secs off for 4 mins

used 50 lb DB for swings

PT: TFL and shoulder strength exercises

Release: 20 mins brisk walk on incline