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Old 04-25-2007, 08:42 PM   #11
John Harshman
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10 sets for time:

5 High Hang Clean #135
5 Push Press #135
5 Pull Up BW 240

9:52

...OUCH!!!

Step up ladder on 24" box w/40lb sand bag

1-10
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Old 04-29-2007, 12:47 PM   #12
John Harshman
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4 Rounds for time: TEAM

12lb Med ball Thrusters to 10' target
(Whoever is performing this exercise must complete 25 reps, then the team rotates)

24" box jumps (20, 20, 20, 20)

Jump ropes (100 touches each time)

11:25
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Old 04-30-2007, 03:38 PM   #13
John Harshman
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High Hang Power Clean (minimal dip)
5x135, 3x155, 3x3x205

For Time:

Pull up 10,9,8,7,6,5,4,3,2,1
24" box jump 1,2,3,4,5,6,7,8,9,10
Push up 10-1
Front squat (95) 1-10
Inverted Row 10-1
Lunge (each leg) 1-10
Dip 10-1
BW squat 1-10
Push Press (95) 10-1
Stability Ball hip ext, Hammy Curl 1-10

550 total reps

total time:34:50

This was way harder than I thought it would be, I was thinking around 20 minutes. Kicked my butt!
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Old 05-02-2007, 09:44 PM   #14
John Harshman
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DB snatch
3x3x70 (each arm)

Pistols ss w/one arm DB press
3x3x45 3x3x70

DB One leg RDL ss w/Pull up
3x3x55's 3x3xbw+60

Complex set: The Bear
5x5x115
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Old 05-07-2007, 05:20 PM   #15
John Harshman
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High Hang Power Clean (minimal dip)
5x205
5x185

Pistols
5xBW(240)+60lb
5xBW+40lb

3 rounds for time:

12 box jumps (32" for 1 1/2 round, 24" for rest)
12 pull up
12 dip
12 wrestler twist w/45lb plate on end of bar
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Old 05-11-2007, 05:11 AM   #16
John Harshman
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5 rounds for time:

Jump Rope- 100 touches

Complex set (18" step up/DB curl/shoulder press)
5-4-3-2-1 (35lb DB's)(5 1st set, 4 2nd set....)

Pull up
3xBW+25lb
5xBW (Dead hang)
7xKipping

Shoulder Press
3x90lb
Push Press
5x90lb
Jerk
7x90lb
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Old 05-14-2007, 05:49 PM   #17
John Harshman
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Unilateral DB complex sets:

5 one leg SL DL
5 Cleans
5 Push press
5 lunges (each leg,10 total)

4 sets using: 50lb, 70lb, 60lb, 80lb

Renegade Row
2x8x80lb DB
1x8x100lb DB

Floor Press
1x10x100lb DB
1x5x100lb DB

Med ball slam
3x20x12lb
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Old 05-15-2007, 11:16 AM   #18
John Harshman
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100 KB snatches for time w/52#

4:35

KB swings w/96#
2x10

KB clean and press w/70#
3x1,2,3
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Old 05-16-2007, 09:53 PM   #19
John Harshman
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Max Pull up:
BW 240

BWx3
+25x2
+50x1
+75x1
+90x1
+100x1
+115x1 failed (only got to eye level)
+115x1 failed (only got to eye level)

Drop set:
+90x2
+45x7
bwx3

Negatives
+90x15 sec hold x2

Inverted rows w/towel grip and feet on 18" box
4x8

grip work
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Old 05-18-2007, 04:52 PM   #20
John Harshman
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Tabata intervals:

Jump Rope
Med ball Thrusters
Lunges
Hamstring curls on SB
Planks

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