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"

Pyramid Day

Same pyramid scheme, new goal:

Top your pyramid with 40 push-ups/sit-ups, then come back down.  You don't need to repeat the 40 reps at the top; your next set, go back down to 35, then 30, then 25, and so on.


Run:
Long, Slow, Distance:  2.75 miles.  In the middle, accelerate to 95% of your 1/4 mile split time for 0.5 miles, then return to your "talk-test" pace.

Tabata

8 Push-up Tabata (any type)

8 Sit-up Tabatas

LT Uniform 090415

Strength:

Decline Power Curls
2 x 10 #25
2 x 10 #30
2 x 10 #35

Decline Dumbbell Skull Crushers
2 x 10 #25
2 x 10 #30
2 x 10 #35

Dumbbell Preacher
2 x 10 #30
1 x 10 #35
1 x 8 #35

Dumbbell Tricep Kickbacks
2 x 10 #25
2 x 10 #30
2 x 12 #35

Cable Curls
1 x 10 #95
1 x 10 #110
1 x 10 #125
1 x 10 #140
1 x 10 #155
1 x 7 #170
1 x 6 #185
1 x 3 #185
1 x 2 #185

Weighted Dips
1 x 10 #25
1 x 10 #35
1 x 10 #45
1 x 10 #55
1 x 8 #70
1 x 5 #80
1 x 3 #80
1 x 2 #80
1 x 1 #80

Fartlek... Seriously

Fartlek Run:

Run for 35 minutes.
- Run hard/sprint for 30 seconds
- Jog (light-"er") for 2 minutes


Runners Resource - Explaination

Wiki - Look at the Variations



5 x 25 Push-ups
5 x 30 Sit-ups