ALL YOU HAVE FUN!!!!

Yo D$,

Lat Pull Down: as heavy as possible(AHAP) 3-3-3

WOD:
Tabata Squat 10rds
Sit ups 10rds
Dumbell (DB) Push Press 5rds 15lbs

Then
Cardio, strech, and a swim later if possible

Yo, D$ here it is. Your from looked great yesterday. Great job!

20 min as many rounds as possible:
5 Push ups
5 sumo deadlift high pull 65lbs or higher
5 sit ups
.25 walk or run on treadmill

D$ Great idea!!!!

D$ I think your blog is a great idea! I read the "About Me" and i think you were very truthful with yourself. I'm going to do my best to help you through your journey. You will be successful.

Do a lite warm up.

30 lunges
30 lat pull downs Start at a challenging wieght
30 deadlifts 65lbs
25 lunges
25 lat pull downs Then go down by 5 or 10lbs
25 deadlifts 55lbs
20 lunges
20 lat pull downs Then 5 or 10 more
20 deadlifts 45lbs

Then 50 reps of core any thing you want.

Then your cardio or swim( but thats unlikely)

4 my self to day was a rest day.

D$ here you go:

warm up cardio, Cardio optional warm up not.

21-15-9
Squat w/ 35lb dumbell hold 1 35 lb DB in both hands so its only 1 DB not 2.
Push press w/ bar only

rest 5-10 min

21-15-9
Step ups
push ups

Both of these workouts should be done @ max intensity.

20 Front Squats 225lbs
40 Toes to Bar
60 KBS 70lbs
My time was: 9:55

100 DU's 5:20

Push Press: 5,5,3,3

135lbs,185lbs,225lbs,225lbs

Yo D$ your W.O.D is:

Do your 20 min of cardio then.

Push Press: 10,8,6,4 be carefull on the presses especally the bench use a challenging
Bench Press: 10,8,6,4 wieght and go up, but make sure your going to be able to get
Lat Pull Down: 10,8,6,4 it off your chest. Get a spot if you can. post your wieght

Then: 60 Dumbbell Swings 4 time.

Core of your choice 100 reps any wat you want.

10 min snatch on the min. Started w/ 95lbs worked up to 185lbs for the last two reps.

Then.
5rds
Run 400m
row 500m
My time was 21:49. I was very happy with my time.

D$ hope your still into this and following the workouts.

Do your 20 min cardio session and then
15 squats, 14, 13, 12..............3, 2, 1
1 push up, 2, 3, .............13, 14, 15

Then rest

AMRAP (as many reps as possible) in 3 min
12 walking lunes
12 jumping jacks

I know it seems like im having you do a fuck ton of squats and lunges and its becuase i am. Why?
Because there really good for you, and your moving your body wieght a lot really fast and not only is that going to make you stronger but it will make you fitter and burn fat.

Deadlift 5-5-3-3
315 x 5
315 x 5
365 x 3
365 x 3

Front squat 10-8-6-4-2
135 x 10, 155 x 8, 165 x 6, 185 x 4, 225 x 2

Squat Clean 10-8-6-4-1-1-1
135 x 10, 155 x 8, 165 x 6, 185 x 4, 205 x 1, 225 x 1, 245 x 1 PR

Yo, D$ money hope your keeping up with your workouts. Thursdays W.O.D is:

50 Air Squats
50 dumbbell swings 35lbs(same as a kettelbell)
50 sumo deadlift high pulls 35lb dumbell(use good form it should'nt hurt your knees because its a dumbbell)
50 lunges
50 jumping jacks.

Good luck its a little hard but push yourself you can do it. As little rest as possible!!!!!

Hi amanda, you should pick out a cool nickname and also leave comments. Im not sure of your fitness level or what you know as far as technique wise. So just leave me some sort of overview of things you can do and like. Such as push ups, pull ups, deadlifts, squats, presses those types of things.

D$ and company your guys workout for wednesday is:

30 sec each movement for 10 rds. Rest 1 min between rds.

Push ups, sit ups, pull ups or lat pull down(use an acceptable wieght not to heavy not to light), eliptical or treadmill as hard as possible(AHAP).

log total amount of reps.

3rds
50 air squats
7 L-pull ups
10 Hang Power Clean and press 135lbss
My time was: 10:23

Rest 15 min

10,9,8...3,2,1 55lb dumbbell push press
1,2,3......8,9,10 Knees to elbow
my time was 9:52

Front Squat 3-3-3
165lbs, 205lbs, 225lbs pr x3

3rds: 50ft overhead walking lunge 45lbs, 21 burpees, 250m run. I did this in 11:00 flat.

Yo, D$ call me or let me know if you did the last workout or not so i can give you a new one.

D$ good job do todays and rest tomorrow.
To days W.O.D is:

10 deadlift
100 jumping jacks
8 deadlifts
80 jumping jacks
6 deadlifts
60 jumping jacks
4 deadlifts
40 jumping jacks
2 deadlifts
20 jumping jacks

Use a wieght that is pretty light no more than 75lbs or just the bar. if your having trouble with the hieght adjust it on the rack by bringing the bar holders down to mid shin hieght and doing them inside the power rack. Make sure your technique is good: Shoulders over bar, looking about 10 feet in front of you at thr ground, good lumbar curve very important, wieght in the heels. If you do all of those things you will do great and the wieght should not be an issue. Try not to stop on the jumping jacks and do all of them. This is the last day before your rest day so kill it.