randy's workout

[Randy Little]

1/4/08
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

115, 115, 95

[Randy Little]

1/3/08
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups


21 minutes

[Randy Little]

1/2/08

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

3 rounds

[Randy Little]

1/6/08
"Murph" - modified

1 mile run
40 pullups, with gravitron
140 squats
75 pushups
1 mile run

27 minutes

[Randy Little]

1/7/08

warmup -
notes
pullups on gravitron, -100, -120
dips on gravitron - -5,-60
jog - 25 minutes

[Randy Little]

1/12/2008

Deadlift
3-3-3-3-3

95 lbs

warmup now includes rowing

pull-ups with gravitron, -120 and -140.
dips with gravitron, -50 lbs, very low, full extension

[Randy Little]

1/13/08
Hang Clean
135 1-1-1-1-1

warmup -
row - 2:30 minutes each
dips, -40, deep dip
pull-ups, -110 3 x 7
push-ups - 12,12,10
overhead sq, 22lbs 3 x 8
back extension - 3 x 10
sit-ups 3 x 12

[Randy Little]

1/14/08
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

23 minutes.


did 10 elevated push-ups and 10 pull-ups instead of rope climb.

For warmup, am up to 3 rounds of rower at 3:00 each, sit-ups, overhead squat with 45lb bar. back extensions, did 5-6 regular dips.