Wednesday, September 30, 2009
September 29, 2009
Yoga. 16 or so. I was in a fairly evil place, but, forced myself to do it. My hamstrings are thanking me, even if my soul was calling for some violence and intensity.
Monday, September 28, 2009
September 28, 2009
Work out group 10 of us on a beautiful fall day. Weighted vest.
Warm up and Mobility
Standard fare.
Work
Kettlebell on the 40 yard line, kettelbell swings, descending pyramid, 10, 9, 8, ...
push ups on the goal line, ascending pyramid, 1, 2, 3,...
forward and backward run between the two
kettle bell on the 20 yard line, push press 5-10 reps
get ups on the goal line, 2-4 reps,
3 legged bear crawl between
6 cycles
The last circuit was just a series of modification in order to keep working. I thought my heart was going to explode on the 4th set, but, after some rest I was able to finish 2 more rounds, though heavily modified.
Warm up and Mobility
Standard fare.
Work
Kettlebell on the 40 yard line, kettelbell swings, descending pyramid, 10, 9, 8, ...
push ups on the goal line, ascending pyramid, 1, 2, 3,...
forward and backward run between the two
kettle bell on the 20 yard line, push press 5-10 reps
get ups on the goal line, 2-4 reps,
3 legged bear crawl between
6 cycles
The last circuit was just a series of modification in order to keep working. I thought my heart was going to explode on the 4th set, but, after some rest I was able to finish 2 more rounds, though heavily modified.
Friday, September 25, 2009
September 25, 2009
Weighted vest.
Treadmill intervals, 1 minute intervals, 5.9mph work speed, 3.4mph rest speed, 1.12 miles in 15 minutes
push up burpees w/ a pull up 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Hang Squat Cleans, 145# 1x8, 155# 1x6, 135# 1x6
Cable Crunches 2x20, 150#
Some kid was doing power cleans and dropping the weight every rep. so I asked him if I could work in with him. Kids these days.
I'm very pleased to do the full count on burpees/hypers with the weighted vest. I think I rested a total of 2 minutes spread over all the sets.
Treadmill intervals, 1 minute intervals, 5.9mph work speed, 3.4mph rest speed, 1.12 miles in 15 minutes
push up burpees w/ a pull up 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Hang Squat Cleans, 145# 1x8, 155# 1x6, 135# 1x6
Cable Crunches 2x20, 150#
Some kid was doing power cleans and dropping the weight every rep. so I asked him if I could work in with him. Kids these days.
I'm very pleased to do the full count on burpees/hypers with the weighted vest. I think I rested a total of 2 minutes spread over all the sets.
Wednesday, September 23, 2009
September 23, 2009
Tried changing the order of things and that really didn't accomplish much. Just an off damn day not a lot of gas in the tank. Weighted vest.
Treadmill intervals, work speed, 5.8mph, rest speed, 3.3mph, 15 minutes, 1 minute intervals, 1.11 miles.
push up burpees w/ a pull up, 10, 7, 6, 4, 2
hyperextensions, 2, 4, 6, 8, 10
Quick Drops 3x8
Dumbbell Snatch
1x8
Sometimes you just gotta cut your losses.
Treadmill intervals, work speed, 5.8mph, rest speed, 3.3mph, 15 minutes, 1 minute intervals, 1.11 miles.
push up burpees w/ a pull up, 10, 7, 6, 4, 2
hyperextensions, 2, 4, 6, 8, 10
Quick Drops 3x8
Dumbbell Snatch
1x8
Sometimes you just gotta cut your losses.
Tuesday, September 22, 2009
Monday, September 21, 2009
September 21, 2009
Work out group about a dozen, beautiful day, outside on the turf. Weighted vest.
Warm up
Mobility
Standard fare
Work
3 cycles
2 way sports squats, 35# dumbbell, 15 seconds of work
30 seconds of high plank
4 cycles, 45 seconds of rest
Waiter Lunge, 35# dumbbell, 15 seconds on a side
dumbbell swings, 35# dumbbell, 15 seconds
split leg cross chops, 8lb medi ball, 15 seconds on a side
Dumbbell rows, 35# 15 seconds on a side
4 cycles
medi ball slams, 30 seconds
slams to the side, 15 seconds on a side
bear crawls ball role, or low plank on the ball, 30 seconds
Medi ball move the mountain, 10, 20, 30 yards
We modified the medi ball slams cycle to be done walking, or on the side with shallow lunges, worked pretty well. This was an adaptation to dealing with the rubber dirt that flies up out of the turf when it is smacked repeatedly with a medi ball. After about 10 reps the stuff is flying up into your face so by walking you avoid that -- plus, I'm sure there are all sorts of prio-perceptive benefits, blah, blah, blah, balance, hrumph, coordination, bluster, bluster.
Warm up
Mobility
Standard fare
Work
3 cycles
2 way sports squats, 35# dumbbell, 15 seconds of work
30 seconds of high plank
4 cycles, 45 seconds of rest
Waiter Lunge, 35# dumbbell, 15 seconds on a side
dumbbell swings, 35# dumbbell, 15 seconds
split leg cross chops, 8lb medi ball, 15 seconds on a side
Dumbbell rows, 35# 15 seconds on a side
4 cycles
medi ball slams, 30 seconds
slams to the side, 15 seconds on a side
bear crawls ball role, or low plank on the ball, 30 seconds
Medi ball move the mountain, 10, 20, 30 yards
We modified the medi ball slams cycle to be done walking, or on the side with shallow lunges, worked pretty well. This was an adaptation to dealing with the rubber dirt that flies up out of the turf when it is smacked repeatedly with a medi ball. After about 10 reps the stuff is flying up into your face so by walking you avoid that -- plus, I'm sure there are all sorts of prio-perceptive benefits, blah, blah, blah, balance, hrumph, coordination, bluster, bluster.
Saturday, September 19, 2009
September 19, 2009
Warm Up
Forward skip backward arm circles
Backward skip forward arm circles
skip with a twist
Carioca
Forward shuffle, 2l, 2r
Backward shuffle, 2l, 2r
Puddle hops
Hips in Shuffle
Hips out shuffle
Backward push
3 step butt kicks
Mobility
Tiger pushups
superman walk
reverse overhead lunge
sit and reach
lunge with a double reach to a quad stretch
high knee walk to lunge to quad stretch
lunge off hand to instep reach and twist overhead
hopping knee machine
kick walk
Pre-work, 5 minutes
2 pushups, 3 inchworms, 4 lunges
Work
3x
20 Contra-lateral Supermen
agility ladder
3 burpees
bear crawl to the right 5 yards, backwards or forwards 10 yards, left 5 yards
3x, 20 reps, 14 reps, 8 reps
Good Mornings 25# plate
Diagonal Plate raises, 25# plate
10# dumbbell lunge and reach to over head
Suicides, 5 yards, 10 yards, 15 yards
Clock Face lunges 10x
"DP" was near the end of the cold, but, decided to do it anyway. We lugged our stuff down to the lower field, alas, I forgot to put on my weight vest. This is my first workout without it in about a month. What a difference. I simply cannot recommend a single piece of exercise equipment more highly. Get a vest and use it, period. I see its benefit in two significant ways, work capacity and speed of recovery. "DP" did great in spite of the cold.
Forward skip backward arm circles
Backward skip forward arm circles
skip with a twist
Carioca
Forward shuffle, 2l, 2r
Backward shuffle, 2l, 2r
Puddle hops
Hips in Shuffle
Hips out shuffle
Backward push
3 step butt kicks
Mobility
Tiger pushups
superman walk
reverse overhead lunge
sit and reach
lunge with a double reach to a quad stretch
high knee walk to lunge to quad stretch
lunge off hand to instep reach and twist overhead
hopping knee machine
kick walk
Pre-work, 5 minutes
2 pushups, 3 inchworms, 4 lunges
Work
3x
20 Contra-lateral Supermen
agility ladder
3 burpees
bear crawl to the right 5 yards, backwards or forwards 10 yards, left 5 yards
3x, 20 reps, 14 reps, 8 reps
Good Mornings 25# plate
Diagonal Plate raises, 25# plate
10# dumbbell lunge and reach to over head
Suicides, 5 yards, 10 yards, 15 yards
Clock Face lunges 10x
"DP" was near the end of the cold, but, decided to do it anyway. We lugged our stuff down to the lower field, alas, I forgot to put on my weight vest. This is my first workout without it in about a month. What a difference. I simply cannot recommend a single piece of exercise equipment more highly. Get a vest and use it, period. I see its benefit in two significant ways, work capacity and speed of recovery. "DP" did great in spite of the cold.
Thursday, September 17, 2009
September 17, 2009
Work out group about 15 people. Weighted vest.
Warm up
Standard fare
Mobility
Standard fare
Work
135# 3x3x3
Dead lift
High pull
Push Press
90#, continuous 15 minutes rest as needed
Hang Snatch, 3
Bent over rows, 3
Hang Squat Clean, 3
Press, 1
Good Mornings, 3
Press, 1
I modified what was written to flow a little better for me. I think there were supposed to be shrugs in there, and a weird thing called pogo hops, I discarded those. Whatever, I got hot and tired and I guess that is the point.
Warm up
Standard fare
Mobility
Standard fare
Work
135# 3x3x3
Dead lift
High pull
Push Press
90#, continuous 15 minutes rest as needed
Hang Snatch, 3
Bent over rows, 3
Hang Squat Clean, 3
Press, 1
Good Mornings, 3
Press, 1
I modified what was written to flow a little better for me. I think there were supposed to be shrugs in there, and a weird thing called pogo hops, I discarded those. Whatever, I got hot and tired and I guess that is the point.
Wednesday, September 16, 2009
September 16, 2009
Weighted vest.
Warm up
push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Treadmill intervals, 15 minutes, 5.7mph, 3.2mph
Work
Hang Snatch, 95#, 3x8
Incline Bench Press,115# 3x8
Core
Farmers Walk 100#, 90#,
4 way neck machine, 150# 2x5 each way
Standing/l,r,lunge Cable Crunches, 2x30
Cable Push Pull, 60#, 2x12 each side
Hyper-extensions, 2x15
"W" calls this my 0-100mph warm up. Spent a few minutes with"JK" on rear lateral raises, he has some disk damage and is trying to work on shoulder strength without irritating his spine.
Warm up
push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Treadmill intervals, 15 minutes, 5.7mph, 3.2mph
Work
Hang Snatch, 95#, 3x8
Incline Bench Press,115# 3x8
Core
Farmers Walk 100#, 90#,
4 way neck machine, 150# 2x5 each way
Standing/l,r,lunge Cable Crunches, 2x30
Cable Push Pull, 60#, 2x12 each side
Hyper-extensions, 2x15
"W" calls this my 0-100mph warm up. Spent a few minutes with"JK" on rear lateral raises, he has some disk damage and is trying to work on shoulder strength without irritating his spine.
Tuesday, September 15, 2009
September 15, 2009
Yoga.
What a vitamin pill. I know it is good for me, the leader does a fine job, but, I just can't love it. Though obviously I like it more than I dislike running.
What a vitamin pill. I know it is good for me, the leader does a fine job, but, I just can't love it. Though obviously I like it more than I dislike running.
Monday, September 14, 2009
September 14, 2009
Workout group probably 15 people. Weighted vest.
Warm up
Standard Fare, but each of us called a movement
Mobility
Standard Fare, but each of us called a movement
In all honesty this was too complicated to remember I had to ask "J" for a copy of it. This was an interesting work out. I found certain movements to fatigue me to failure, but, I never found my heart rate or respiration to be over the top. One leg burpee with the vest was just not possible for this old fart. I think the rest cycles could be shorter, 30 seconds and 1 minute would have been enough for me. Where as increasing the duration of the work cycles really wouldn't have accomplished much -- since I was approaching failure anyway. The Inchworm/spyderman was an interesting active rest cycle I'll have to remember it and pair it against something hard.
Warm up
Standard Fare, but each of us called a movement
Mobility
Standard Fare, but each of us called a movement
| 2 x | |
| Wide outs | 30s |
| Prone cross toe | 30s |
| rest 1min | |
| split jack | 30s |
| alt 1 leg burpee | 30s |
| | rest 1min first round 2min 2nd round |
| | |
| 2x | |
| mtn climber | 30s |
| jump squat | 30s |
| rest 1 min | |
| inchworm | 30s |
| spiderman | 30s |
| | rest 1min first round 2min 2nd round |
| | |
| 2x | |
| duck unders | 30s |
| Hop scotch 5 dot | 30s |
| rest 1min | |
| Contra v up | 30s |
| Lateral step to VJ & stick | 30s |
| | rest 1min first round 2min 2nd round |
| | |
| 2x | |
| wipers | 30s |
| Clock Lunge | 30s |
| rest 1 min | |
| med ball step off | 30s |
| jump lunge | 30s |
| rest 1 min | |
| Bonus round 1x | |
| mtn climber | 30s |
| jump squat | 30s |
| rest 1 min | |
| split jack | 30s |
| alt 1 leg burpee | 30s |
In all honesty this was too complicated to remember I had to ask "J" for a copy of it. This was an interesting work out. I found certain movements to fatigue me to failure, but, I never found my heart rate or respiration to be over the top. One leg burpee with the vest was just not possible for this old fart. I think the rest cycles could be shorter, 30 seconds and 1 minute would have been enough for me. Where as increasing the duration of the work cycles really wouldn't have accomplished much -- since I was approaching failure anyway. The Inchworm/spyderman was an interesting active rest cycle I'll have to remember it and pair it against something hard.
Saturday, September 12, 2009
September 12, 2009
Weighted vest.
Warm Up
Forward skip backward arm circles
Backward skip forward arm circles
Skip with a twist
Forward shuffle
Backward Shuffle
Backward Push
Butt Kicks
Stretch
Tiger Push ups
Crucifixion
Scorpions
Reverse walking lunges
high knee walk
walking lunge with quad stretch
walking knee out
lunge with a double twist
superman walk
kick walk
Plyo Circut, Tabata cycle
Jump Tucks/Speed Skaters
Rocket Girls/Jumping Jacks
Work
3 Rounds
Sandbag get up l, r/ hill run, trigger event
sledge hammer the tire
3 Rounds
Kettlebell swings, 15 rps
Blast offs, 5 on a side
2 rounds
Spectrum Squats
Isometric hold 30 seconds
6 reps, weighted squats
6 reps, dynamic squats
8 reps, jump squats
So this was kinda curious. "DP" wanted to work out. Cool. Originally I thought he said late afternoon. So, I tried to Que up some other friends as well. I thought the high school would be a cool place to meet. So then he suggest, 12:30. OK, I can do that. But, then we end up re-scheduling for 11. I'm thinking to myself this is going to be fairly public since I know there is a Field Hockey game. Turns out there are Soccer clinics, Football practices, Football games... I don't know what all. So, we went down to the lower practice field and shared it with some pee-wee football players. "DP" worked hard he's in better shape then he knows. Kinda fun even with tripping over pee-wee footballers. As we were doing the jump cycle I had the embarrassing realization that my bladder was about to rupture -- I made it to the last couplet in the Tabata Cycle before I had to run off into the woods -- fairly, nerve wracking since there were only several hundred people around. Then as we were doing the hill run this guy I know from A's softball team comes up and wants to have a conversation... "So, what are you training for?" All I could grunt out was "life". I felt a little bad blowing him off, but, sheesh... wasn't it a little obvious I was busy? The tire is a big one, but, whoever dropped it off didn't drill holes in the side walls so it would drain and the damn thing is full of water. No way am I going to try to move that thing with hundreds of people around, and then dump gallons of water on myself. So, we just pounded on it and used it for blast offs -- it is really too high for blast offs, but, that made it a good challange. I'll have to take a cord-less drill with me next time we go.
Warm Up
Forward skip backward arm circles
Backward skip forward arm circles
Skip with a twist
Forward shuffle
Backward Shuffle
Backward Push
Butt Kicks
Stretch
Tiger Push ups
Crucifixion
Scorpions
Reverse walking lunges
high knee walk
walking lunge with quad stretch
walking knee out
lunge with a double twist
superman walk
kick walk
Plyo Circut, Tabata cycle
Jump Tucks/Speed Skaters
Rocket Girls/Jumping Jacks
Work
3 Rounds
Sandbag get up l, r/ hill run, trigger event
sledge hammer the tire
3 Rounds
Kettlebell swings, 15 rps
Blast offs, 5 on a side
2 rounds
Spectrum Squats
Isometric hold 30 seconds
6 reps, weighted squats
6 reps, dynamic squats
8 reps, jump squats
So this was kinda curious. "DP" wanted to work out. Cool. Originally I thought he said late afternoon. So, I tried to Que up some other friends as well. I thought the high school would be a cool place to meet. So then he suggest, 12:30. OK, I can do that. But, then we end up re-scheduling for 11. I'm thinking to myself this is going to be fairly public since I know there is a Field Hockey game. Turns out there are Soccer clinics, Football practices, Football games... I don't know what all. So, we went down to the lower practice field and shared it with some pee-wee football players. "DP" worked hard he's in better shape then he knows. Kinda fun even with tripping over pee-wee footballers. As we were doing the jump cycle I had the embarrassing realization that my bladder was about to rupture -- I made it to the last couplet in the Tabata Cycle before I had to run off into the woods -- fairly, nerve wracking since there were only several hundred people around. Then as we were doing the hill run this guy I know from A's softball team comes up and wants to have a conversation... "So, what are you training for?" All I could grunt out was "life". I felt a little bad blowing him off, but, sheesh... wasn't it a little obvious I was busy? The tire is a big one, but, whoever dropped it off didn't drill holes in the side walls so it would drain and the damn thing is full of water. No way am I going to try to move that thing with hundreds of people around, and then dump gallons of water on myself. So, we just pounded on it and used it for blast offs -- it is really too high for blast offs, but, that made it a good challange. I'll have to take a cord-less drill with me next time we go.
Friday, September 11, 2009
September 11, 2009
Weighted Vest
push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Treadmill intervals, 15 minutes, 5.5mph, 3.0mph
Hang Squat Cleans, 135#, 3x7
Farmers Walk 100#
4 way neck machine, 150# 2x5 each way
Cable Crunches, 2x25
Cable Push Pull, 60#, 2x12 each side
push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Treadmill intervals, 15 minutes, 5.5mph, 3.0mph
Hang Squat Cleans, 135#, 3x7
Farmers Walk 100#
4 way neck machine, 150# 2x5 each way
Cable Crunches, 2x25
Cable Push Pull, 60#, 2x12 each side
September 10, 2009
Work out group nearly 20 people. Weighted vest.
Warm up
Standard
Mobility
Standard
Jump
20 seconds, Jump and Stick, run 20 yards, 20 seconds Jump tuck, run 20 yards, and so on with different kinds of jumps for 2 lengths of the football field
Work
3 rounds
40#Dumbbell
Sumo shuffle/triceps extension, 6 to the right, 6 to the left, 6 deep slow breaths=30 seconds of rest
Split Squat, dumbbell locked out overhead, 6 reps, 6 deep slow breaths
other side Split Squat, dumbbell locked out overhead, 6 reps, 6 deep slow breaths
3 rounds
30# dumbell
Dumbbell thruster, 3 on a side
Jump tucks, 10
3 rounds
supine hip march, 30 seconds
push ups, 10 seconds
weighted isometric squat, 30 seconds
push ups, 10 seconds
metabolic jumble: jumping jacks, push ups, bear crawl, sprint, burpees, mountain climbers etc, 60 seconds,
60 seconds of rest
Warm up
Standard
Mobility
Standard
Jump
20 seconds, Jump and Stick, run 20 yards, 20 seconds Jump tuck, run 20 yards, and so on with different kinds of jumps for 2 lengths of the football field
Work
3 rounds
40#Dumbbell
Sumo shuffle/triceps extension, 6 to the right, 6 to the left, 6 deep slow breaths=30 seconds of rest
Split Squat, dumbbell locked out overhead, 6 reps, 6 deep slow breaths
other side Split Squat, dumbbell locked out overhead, 6 reps, 6 deep slow breaths
3 rounds
30# dumbell
Dumbbell thruster, 3 on a side
Jump tucks, 10
3 rounds
supine hip march, 30 seconds
push ups, 10 seconds
weighted isometric squat, 30 seconds
push ups, 10 seconds
metabolic jumble: jumping jacks, push ups, bear crawl, sprint, burpees, mountain climbers etc, 60 seconds,
60 seconds of rest
Tuesday, September 8, 2009
September 8, 2009
20lb Weighted Vest
Warm up
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Treadmill intervals, 5.5mph, and 3mph, 1 minute duration, just over a mile in 15 minutes
3 rounds
Farmers Walk, 100#, 90#, 80#
4 way neck machine, 150#, 5 reps each direction
Cable crunches, 150# 20 reps
hyper-extensions, 15 3eps
Warm up
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Treadmill intervals, 5.5mph, and 3mph, 1 minute duration, just over a mile in 15 minutes
3 rounds
Farmers Walk, 100#, 90#, 80#
4 way neck machine, 150#, 5 reps each direction
Cable crunches, 150# 20 reps
hyper-extensions, 15 3eps
September 5, 2009
Canoe trip 13 miles. The first 8 were nice, little road noise. Saw a Bald Eagle. The last 5 were less fun. The current slowed and the road noise was annoying.
Friday, September 4, 2009
September 4, 2009
20 minutes of treadmill intervals, 3.5mph, 6mph
"W" had his rings here and hung them up in the field house. What an humbling experience -- I am like light years away from a muscle up.
"W" had his rings here and hung them up in the field house. What an humbling experience -- I am like light years away from a muscle up.
Thursday, September 3, 2009
September 3, 2009
Acceleration Warm up
8 runs, increasing both distance and speed aiming for 100 yards and 100% on the last one
Dynamic Mobility, standard fare
8 Bars
Dead lift
RDL
Bent over Row
High Pull
Clean
Front Squat
Push Press
Lunges
15 minutes, 3 reps of each, so, 3 dead lift, 3 rdl, 3 bent over rows, and so on...
10 minutes, 2 reps of each
5 minutes, 1 rep
I went for 95# and I tried to use the 6 breaths = 30 seconds so that I could manage my rest to work ratio. I had to dump the weight vest on the 2 rep cycle. My lower back, glutes and ham strings are really tight and fatigued. Otherwise I felt pretty good about managing the work out in this way.
8 runs, increasing both distance and speed aiming for 100 yards and 100% on the last one
Dynamic Mobility, standard fare
8 Bars
Dead lift
RDL
Bent over Row
High Pull
Clean
Front Squat
Push Press
Lunges
15 minutes, 3 reps of each, so, 3 dead lift, 3 rdl, 3 bent over rows, and so on...
10 minutes, 2 reps of each
5 minutes, 1 rep
I went for 95# and I tried to use the 6 breaths = 30 seconds so that I could manage my rest to work ratio. I had to dump the weight vest on the 2 rep cycle. My lower back, glutes and ham strings are really tight and fatigued. Otherwise I felt pretty good about managing the work out in this way.
Wednesday, September 2, 2009
Tuesday, September 1, 2009
September 1, 2009
Dead Lift, 135#, 1x10, 225#, 1x8, 315#, 2x4, 365#, 2x4, 405# two failed attempts.
Just no pep today. Sometimes you have to push yourself, sometimes, you have to know enough to not.
Just no pep today. Sometimes you have to push yourself, sometimes, you have to know enough to not.
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