Workout Journals

UWLC/UFC Participants,

Follow the link to your workout plan. If you open the document in Excel it can be resized for easier printing.

UFC WORKOUT PLAN

UWLC WORKOUT PLAN

I'm still working on the videos for your plan UWLC members.

-Mike

8/2/12 UFC Solo Workout

Warm-Up

Row: 1500m

Mobility

Reverse Hyper-Extensions(Glute-Ham Machine): 4 sets of 15

Lower Back Extensions: 3 sets of 15

Strength

Deadlift: 1 warm-up set of 10-12, 4 sets of 5 (Go Heavy)

Barbell Row: 1 warm-up set of 10-12, 4 sets of 8-12 (Go Heavy)

Pull-Ups: 4 sets of 15

Work Rate

Power Clean: 5 sets of 12

Thrusters: 2 sets of 30

 Run: 3 miles

 

8/2/12 UWLC Solo Workout

Shoulders

Cardio: 25 Minutes

Side Lateral Raise: 2 light warm up sets of 12-15, 3 working sets of 10-12 reps

Dumbbell Shoulder Press: 1 warm up set of 8-10 reps, 6 drop sets of 10-12 reps

Dumbbell Lying Rear Lateral Raise: 1 set of 12 reps

Cardio: 25 Minutes

7/31/12 UFC WOD

Nine rounds for time of:
155(Men)/85(Women) pound Squat clean, 7 reps
8 Burpee box jumps

7/26/12 UWLC Solo Workout

PEAK 8

It is much more taxing than it appears

7/25/12 UFC Solo Workout

From CrossFit Football

10,000 lbs

Complete 10 rounds for time of:

1 Squat - 365 lbs
1 Press - 180 lbs
1 Deadlift - 455 lbs

*The goal is to lift 10,000 lbs as fast as possible. 

*If you must scale, adjust the weights so you can complete the 10,000 lbs in the least amount of the sets. You still can only do one rep at a time and must cycle through all three lifts to complete a single round.

7/24/12 UFC Solo Workout

Instructions: 

Start timing

Row: 2000m

Complete 21-15-9 reps of each exercise in order as fast as possible.

Push-Ups

Deadlift

Front Squat

Sit-Ups

Finish with a 2000m Row

Record your time.

7/24/12 UWLC Solo Workout

Back + Biceps

Cardio: 25 Minutes

Reverse-Grip Pulldowns: 4 sets of 10-12

Wide-Grip Lat Pulldowns: 3 sets of 12-15

Bent over Two-Dumbbell Row: 3 sets to failure in 15-17 reps

V-Bar Pullup, use bands or L-Sit to elevate legs: 3 sets of 10-12

Dumbbell Alternate Bicep Curl: 4 sets of 12-14

One Arm Dumbbell Preacher Curl: 4 sets to failure in 12-14 reps

Spider Curl: 3 sets to failure in 15-20 reps

Cardio: 25 Minutes

7/23/12 UWLC Solo Workout

LEGS

 Cardio: 20 Minutes

SUPERSET

 Leg Extensions: 3 sets to failure in 18-20 reps

Seated Leg Curl: 3 sets to failure in 12-15 reps

SUPERSET

Hack Squat: 4 sets to failure in 50 reps

Air Squats: 4 sets of 50 reps

Cardio: 20 Minutes

7/20/12 UWLC Solo Workout

Calves and Abs Workout

Cardio: 20 Minutes

Standing Calf Raises: 2 warm up sets of 8-10, 4 sets to failure in 12-15 reps

Seated Calf Raises:  4 sets to failure in 12-15 Reps

One-Legged Standing Calf Raise: 4 sets to failure in 12-15 reps

Hanging Leg Raise: 3 sets to failure in 20 reps

Cardio: 20 Minutes

7/20/12 UFC Solo Workout

AS FAST AS POSSIBLE, COMPLETE:

Reps: 10, 9, 8, 7, 6, 5, 4 , 3 , 2, 1.

Barbell Thrusters

Pull-Ups

Weighted Sit-Ups

7/18/12 UFC Solo Workout

  Warm Up: 1200m Row

 

5 Rounds

10-push press (115 Men, 65 Women)

10-burpee pull-ups

 

Cardio: 1.5 Mile Run

Cool Down: 10 minute jump rope.

7/18/12 UWLC Solo Workout

FOR YOUR SHOULDERS ONLY

Cardio: 20 Minutes

Smith Machine Overhead Shoulder Press: 5 sets of 8-10 (Behind the head, to base of skull, no lower)

Cybex Shoulder Press: 3 sets of 8-10, 1 drop set to failure

SUPERSET

Side Lateral Raise: 4 sets of 10-15

Front Raise: 4 sets of 10-15

Dumbbell Shrug: 4 sets of 12-20

Reverse Machine Flyes: 1 warm-up set of 8-10, 7 working sets of 12-15

Cardio: 20 minutes

7/17/12 UFC Solo Workout

No Weights, No Care.

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Run 1.5 Miles

7/17/12 UWLC Solo Workout

Active Recovery

Row 4k

Run 5k

7/16/12 UWLC Solo Workout

Chest + Triceps

 Cardio: 20 Minutes

Decline Bench Press: 4 sets of 8-10

Flat Bench Flys: 4 sets of 8-10

Incline Cable Flyes: 2 warm up sets 8-10, 2 sets to failure

Cable Crossover: 2 warm-up set of 8-10 reps, 2 sets to failure

Tricep Pushdown: 1 warm up set of 8-10 reps, 2 sets to failure 16-20 reps

Reverse Tricep Pulldowns: 1 warm-up set of 8-10 reps, 2 sets to failure 16-20 reps

SkullCrushers: 7 sets of 7

 Cardio: 20 minutes

 

7/13/12 UWLC Solo Workout

Back + Biceps

 Cardio: 15 minutes

GIANT SET

Chin-up: 4 sets of 15

Seated Cable Rows: 4 sets of 15 reps

Wide-Grip Pulldown Behind the Neck: 4 sets of 15

Bent Over Row: (Use the Smith machine or power rack) 4 sets of 8-10

Hammer Curls: 2 sets of 8-10, 3 sets of 20 reps

Barbell Curl: 2 light sets of 8-10 reps, 3 heavy sets of 10-12

Cable Hammer Curls: (Use the rope attachment) 3 sets of 20 reps

Cardio: 20 Minutes

7/13/12 UFC Solo WOD

A CrossFit classic. Get in the gym and get out.

“Fran”

Reps: 21-15-9

Thrusters 95/65

Pull Ups

7/5/12 UWLC Solo Workout

Shoulders, Calves, and Abs

 Cardio: 25 Minutes (Your choice, get warmed up)

Russian Twist: 150 touches.

Dumbbell Shoulder Press: 2 warm-up sets of 8-10 reps, 2 sets of 6-10 reps

Side Lateral Raise: 2 warm-up sets of 8-10 reps, 3 sets of 10-12 reps

Front Dumbbell Raise: 1 warm-up set of 8-10 reps, 3 sets of 10-12 reps

Standing Low-Pulley Deltoid Raise: 3 sets of 8-10 reps + 1 slow/controlled negative on each set

Upright Barbell Row: 7 sets of 12-15 reps

SUPERSET:

Calf-Raises: 3 sets of 20 reps

Crunches/Sit-Ups: 3 sets of 20-30 reps

Cardio: 20 Minutes choice

Note: I don't care if you do seated calf or standing calf-raises. Just make sure you hit the full range of motion. Ask staff if you are unfamiliar with an exercise or post here and I'll add a video to the video section.

7/5/12 UFC Solo Workout

Warm-Up: Run 400m (5 times around indoor track, 1.5 Outdoor)

50 Lunges (25 each leg)

Run 400m

50 Lunges (25 each leg)

The Business: 

4 rounds for time of:

15 Burpees

25 Squats

35 Sit-ups