Neighborhood Ninja!

4/7/11

REST

4/6/11

Incline Hammer Press: 3 sets of 4 w/ 210

Weighted Dips: 3 sets of 10 w/ 45

BB OH Tricep Extensions: 3 sets of 12 w/ 80

4/5/11

REST

4/4/11

AM

NOON

Deadlift: 3 sets of 5

- 285 x 5

- 300 x 5

- 315 x 5

Glute Hamm: 30 reps

PM

5 Rounds For Time:

- 400m run

- 10 Burpees (jump and touch field goal post)

TIME: 9:52

Pull ups:

- 5 close grip underhand

* 3 regular overhand negatives

- 5 close grip underhand

* 2 regular overhand negatives

- 5 close grip underhand

* 1 regular overhand negative

4/3/11

REST

4/2/11

AM

Ruck March

NOON

Press: 1, 1, 1, 1, 1
- 145 x 1
- 155 x 1
- 165 x 1
- 170 x 1
- 175 x fail

Push Press: 1, 1, 1
- 185 x 1
- 200 x 1
- 210 x 1
Push Jerk: 1, 1
- 215 x 1
- 225 x 1

AMRAP in 20 minutes of:

- 5 pullups

- 10 push ups

- 15 squats

* wear 20lb vest

ROUNDS: 15

4/1/11

AM

PT: 2+ mile run.

NOON

Back Squat: 5 sets of 2

- 275 x 2

- 285 x 2

- 295 x 2

- 305 x 2

- 315 x 2

PM

21-15-9 reps of:

- pullups

- burpees

- KB swings (32kg)

TIME: 7:16

DB Rows: 3 sets of 5

- 100 x 5

- 110 x 5

- 110 x 5

3/31/11

AM

PT: stupid crap

PM

Incline Hammer Press: 10 sets of 1 rep

- 180 x 1

- 190 x 1

- 200 x 1

- 210 x 1

- 220 x 1

- 230 x 1

- 240 x 1

- 250 x 1

- 255 (fail)

- 230 x 2

Weighted Dips: 3 sets of 4 w/ 90lbs

AMRAP in 20 minutes of:

- 5 handstand push ups

- 10 one legged squats

- 15 pull ups

ROUNDS: 10 rounds + 5 HSPUs & 10 one legged squats

1 minute pushup plank hold

directly into 15 chest to ground push ups

rest

1 minute push up plank hold

directly into 10 chest to ground push ups

3/30/11

AM

PT: 4.5 mile run

3/29/11

AM

PT: Ultimate Football

NOON

Back Squat

- 275 x 3

- 285 x 3

- 295 x 3

- 305 x 3

Box Jumps

- 24" box x 3, 3, 3 (40lb vest)

- 36" box x 3, 3, 3 (40lb vest)

- 40" box x 3, 3 (no vest)

PM

For Time:

- Sprint 800m

- Run 400m backwards

- Sprint 800m

- Run 400m backwards

TIME: 12:57

3/28/11

REST