Training Schedule 12/22/2010

Upper Body 1
Clean and Press (5/3/1)
Clean, Push Press Triples
Weighted Chinup Reverse Pyramid (set1 75+BW, set2 60+BW, set3 50+BW)
DB Bench
DB Row


Lower Body 1
Deadlift (5/3/1)
Deadlift Heavy Singles
Glute/Ham Raise
Front Squat 60% 5x10


Upper Body 2
Bench Press (5/3/1)
Bench Press Heavy Singles
Chinup Complex (goes from 0 to suck)
- sternum
- wide pullups
- normal pullups
- normal chinups
- narrow chinups
Dips
Powerclean (5/3/1)


Lower Body 2
Squat (5/3/1)
Squat Heavy Singles
Rack Pulls (5/3/1)
Bear Jew


Cardio/Complex Options
Treadmill 1
- 15deg incline
- 3.5mph
- decrease the incline by 1deg each minute
- Level Up speed 0.1 mph each workout

Treadmill2
- 5deg incline
- 5mph
- increase speed and incline by 1 every 2min
- end after 8deg/8mph round
- 30sec rest in between rounds

Complex1: Leg Hell
- 20 squats
- 20 jump squats
- 20 isometric squat holds
- 3 rounds for time
- decrease rest times or add weight upon Level Up

Complex 2: Idunno
- 3 rounds of 8 reps for each exercise
- Hammer Curls, Push Press, Bent Row, Clapping Pushup
- Add 5lbs to Hammer Curls, 10lbs to Push Press/Bent Row upon Level Up