LT Uniform 091115

Strength:

Iso-Bench Press: (per arm)
1 x 10 #45
1 x 10 #65
1 x 10 #85
1 x 10 #90
1 x 10 #100
1 x 10 #110
1 x 8 #120
1 x 6 #120
1 x 3 #120
1 x 3 #110
1 x 4 #100
1 x 6 #90
1 x 6 #85
1 x 4 #65
1 x 8 #55
1 x 12 #45
1 x 10 #45


Iso-Lateral Row: (per arm)
1 x 10 #45
1 x 10 #65
1 x 10 #85
1 x 10 #90
1 x 10 #100
1 x 8 #110
1 x 8 #120
1 x 5 #120
1 x 3 #120
1 x 4 #110
1 x 5 #100
1 x 6 #90
1 x 6 #85
1 x 8 #65
1 x 8 #55
1 x 12 #45
1 x 10 #45


Cable Rows:
1 x 10 #105
1 x 10 #120
1 x 8 #135
1 x 4 #135
1 x 3 #135


...and a moment of silence before getting in my car to go home....

Rest

DONSA

LT Uniform 091015

Deadlift
1 x 10 #45
1 x 10 #65
1 x 10 #95
1 x 5 #115
1 x 5 #125
1 x 3 #135
1 x 3 #155
1 x 3 #175
1 x 3 #195
2 x 3 #205
250m Warm up Row

Workout 1
"Christine" (modified)
3 Rounds
500m Row @ 1:35/500m Pace
12 Deadlifts #205 (bodyweight)
21 Box Jumps 31" *modified from 24"

- Rest 5 minutes, then -

Workout 2
"DG" (modified)
10 minute As Many Rounds/Reps As Possible (AMRAP)
8 Toes-to-bar
8 Dumbbell Thrusters
10 Barbell Walking Lunges #70 *modified from #35 dumbbell walking lunges

**Got 4 rounds + 1 rep (toes to bar)

Taper

Light "talk-test" jog.  2.5 miles.

LT Uniform 090915

1 x 10 #45 Shoulder Press
1 x 10 #45 Back Squat
1 x 10 #65 Shoulder Press
1 x 10 #65 Back Squat
1 x 10 #85 Shoulder Press
1 x 10 #85 Back Squat
1 x 5 #105 Shoulder Press
1 x 5 #105 Back Squat
1 x 5 #125 Shoulder Press
1 x 5 #125 Back Squat
1 x 3 #135 Push Press
1 x 3 #135 Back Squat
1 x 1 #135 Push Press
1 x 1 #135 Back Squat


Workout
6 Rounds
7 Push Press #135
7 Back Squat #135
400m Sprint

Cardio

Run 0.5 miles away from your house and back.
- then -
Do two M100 cycles  See Bottom
- then -
Run 0.5 miles away from your house and back

- then -

2 x 20 Push-ups
2 x 20 Sit-ups

- then -

Stretch.  Do not do this quick.  Stretch head to toe, then do it again.  Revisit areas that are tight or show very limited mobility.

LT Uniform 090815

1 x 5 #45 Hang squat clean
1 x 5 #45 Deadlift
1 x 5 #65 Hang squat clean
1 x 5 #65 Deadlift
1 x 5 #95 Hang squat clean
1 x 5 #95 Deadlift
1 x 5 #115 Deadlift
1 x 5 #185 Deadlift

workout:
21-15-9 Reps
Hang Squat Clean #95
Deadlift #185
Box Jump 30"