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

LT Uniform 090315

Shoulder Press:
2 x 10 #45

Deadlift:
2 x 10 #45

Hang clean:
2 x 10 #45

Power clean:
2 x 10 #45

Squat Clean:
2 x 10 #45


Workout:
"Cindy Full of Grace"
3 Rounds:
- 3 Rounds of Cindy -
5 Pull-ups
10 Push-ups
15 Air Squats
- then -
10 Clean and Jerk #135

Total: 9 rounds of Cindy and one full Grace


Modified "Elizabeth"
10-5-3-2-1
Squat Cleans #135
Dips

Rest

Perform your stretching routine.

LT Uniform 090215

Strength:
Iso Lateral Bench (per arm):
1 x 10 #45
1 x 10 #45 @ 4021
1 x 10 #65
1 x 10 #90
1 x 8 #100
1 x 4 #110
1 x 4 #110
1 x 10 #45 @ 4021
1 x 5 #45 @ 20X1


Iso Lateral Row (per arm):
1 x 10 #35
1 x 10 #35 @ 4021
1 x 10 #55
1 x 10 #75
1 x 10 #95
1 x 7 #105
1 x 4 #105
1 x 12 #35 @ 4021
1 x 6 #35 @ 20X1


Snatch:
Burgener Warm-up #45 (bar)
1 x 4 #45 Power Snatch
1 x 10 #45 Squat Snatch
1 x 2 #65 Power Snatch
1 x 2 #65 Squat Snatch
1 x 2 #95 Power Snatch
1 x 2 #95 Squat Snatch
1 x 2 #115 Power Snatch
1 x 2 #115 Squat Snatch
1 x 2 #135 Power Snatch
1 x 2 #135 Squat Snatch
1 x 2 #155 Power Snatch
1 x 2 #155 Squat Snatch