Wednesday 2/26

Lange's Lifts!!

Since it is our last day of lifting together...I want to do the lifts I hold near and dear.  Some of them you know and some of them you do not...

All the weighted lifts will be reverse pyramids:

10 Reps
Add Weight
8 Reps
Add Weight
6 Reps
Add Weight
4 Reps
Add Weight
2 Reps

Thrusters
Front Squat on a Bosu Ball?  Ohh yeaaaaaaa
Single Arm Dumbell Chest Press
Explosive Squatting Cable Rows
Deadlift..Extra Move!!

For core moves..3 sets of 10 reps

Windshield Wipers
Cable Push Press
Barbell Rainbow

END WITH FARMERS WALKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!  2 SETS

Wednesday 2/12

Another heavy day..

For each exercise..perform this reverse pyramid..

10 reps
Add weight
8 reps
Add weight
6 reps
Add weight
4 reps
Add weight
2 reps

Exercises:

Front squat
Dumbell swing
Dead lift or single leg deaf lift (Below) 

Dumbell Snatch

Monday 2/10 Workout

German Volume Training  SIZE AND STRENGTH

10 Sets..10 Reps...Minute and a half rest

Same weight the whole time.  Something you can do ten times but are pushing your self.

Dumbell Bench Press

Lat Pulls/Rows/Pullups

Monday 2/3

Three Bars of Death!!!

Should take around 20-25 minutes.  Maybe pair up with someone..they do the whole thing and they you do the whole thing. You can spot them.

Three Exercises..obviously modify the weight to what will work for you.

Before anything..I want you to to do three sets of 10 YTW Raises!!

I weigh 160...

Clean or Thruster (3/4 your body weight, Me=120, Maybe go lighter on Thruster)  
Deadlift (1 and 1/2 your body weight, Me=240)
DB Bench (Your body weight, Me=160)

Ten Cleans
Ten Deadlifts
Ten Dumbell Bench

Nine Cleans 
Nine Deadlifts
Nine Dumbell Bench

All the way to one....non stop...