Treadmill intervals, 6mph, 3mph, 15 min
Goodmornings, 89#, 10x10 supersetted with:
Cable Crunches, 160#, 5x10
Gravitron Pull ups/dips, 5x10
Friday, March 19, 2010
Thursday, March 18, 2010
March 18, 2010
Workout group, about 10 of us. Outside on a beautiful day.
Standard warm up and mobility.
55# dumbbell
run to the 40
6-8 dumbbell thrusters, alternate sides each round
back pedal to the goal line
8 inch worms with push up.. and so on, 4 rounds
1 push up on the goal line
run to the 20,
10 dumbbell swings
bear crawl to goal line
2 push ups
run to the 20,
9 dumbbell swings... and so on
10 dumbbell swings
waiter lunge walk to 10,
shuttle run to back and forth 10
9 dumbbell swings,
waiter lunge walk opposite side, up 10 more yards... and so on we went 60 yards
Standard warm up and mobility.
55# dumbbell
run to the 40
6-8 dumbbell thrusters, alternate sides each round
back pedal to the goal line
8 inch worms with push up.. and so on, 4 rounds
1 push up on the goal line
run to the 20,
10 dumbbell swings
bear crawl to goal line
2 push ups
run to the 20,
9 dumbbell swings... and so on
10 dumbbell swings
waiter lunge walk to 10,
shuttle run to back and forth 10
9 dumbbell swings,
waiter lunge walk opposite side, up 10 more yards... and so on we went 60 yards
Wednesday, March 17, 2010
March 17, 2010
Treadmill weirdness, ran a program called "Random Play" it ended up looking like intervals with hills, 15 minutes
Worked out with M and K good company as always.
Incline BP, 135#x3, 135#x3, 205#x3, 205#x3, 225#x3, 225#x3, 225#x3
Front Squat, 135#x3, 155#x3, 185#x3, 205#x3
Dumbbell Clean and Jerk, 50#s, 3x3
Weighted Pull up, 5, 6, 1
Worked out with M and K good company as always.
Incline BP, 135#x3, 135#x3, 205#x3, 205#x3, 225#x3, 225#x3, 225#x3
Front Squat, 135#x3, 155#x3, 185#x3, 205#x3
Dumbbell Clean and Jerk, 50#s, 3x3
Weighted Pull up, 5, 6, 1
March 16, 2010
Blech.
Treadmill for 10 minutes
Bear Complex, 95#
Dead lift
hang squat clean
push press, to behind the neck
back squat
push press
touch the floor but don't stop until all 7 reps are done.
5 rounds
Treadmill for 10 minutes
Bear Complex, 95#
Dead lift
hang squat clean
push press, to behind the neck
back squat
push press
touch the floor but don't stop until all 7 reps are done.
5 rounds
Monday, March 15, 2010
March 15, 2010
6 people, no vest
Medi-ball warm up and some mobility.
Weight room
3 rounds
RDL, 135#, 6
Bent over Rows, 135#, 6
45 seconds of rest (we did less)
Split leg squats, 50# dumbbells, 5
Push ups, 5 (probably should have done these weighted)
Split leg squats, 50# dumbbells, 5
Push ups, 5
45 seconds of rest
3 rounds
Dumbbell swing, 55#, 6
Pull ups, 6
45 seconds of rest
Jump Squats, 135#, 6
Clap Push ups, 6
45 seconds of rest
Medi-ball ab stuff for 5 minutes or so
Medi-ball warm up and some mobility.
Weight room
3 rounds
RDL, 135#, 6
Bent over Rows, 135#, 6
45 seconds of rest (we did less)
Split leg squats, 50# dumbbells, 5
Push ups, 5 (probably should have done these weighted)
Split leg squats, 50# dumbbells, 5
Push ups, 5
45 seconds of rest
3 rounds
Dumbbell swing, 55#, 6
Pull ups, 6
45 seconds of rest
Jump Squats, 135#, 6
Clap Push ups, 6
45 seconds of rest
Medi-ball ab stuff for 5 minutes or so
Friday, March 12, 2010
March 12, 2010
Vest
Treadmill intervals, 6mph, 3mph, 10 minutes
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Incline Bench Press, 185#, 10, 8, 6, 4, 2
Back Squats (to medi ball), 230#, 2, 4, 6, 8, 10
Cable Crunches, 20, 30
Worked out with S, good company.
Treadmill intervals, 6mph, 3mph, 10 minutes
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Incline Bench Press, 185#, 10, 8, 6, 4, 2
Back Squats (to medi ball), 230#, 2, 4, 6, 8, 10
Cable Crunches, 20, 30
Worked out with S, good company.
Thursday, March 11, 2010
March 11, 2010
Work out group, 9 of us, no vest
Warm up
Acceleration Warm up
Mobility
Tiger Pushups
Crucifixion
Scorpions
Reverse walking lunges hands overhead, with quad stretch
Lunge with a revolved twist
Sit and reach
Kick walk
Sprints from lying positions
On belly head first
On back head first, L, R
On belly feet first, L, R
On back feet first
Suicides
Running Suicide, 2 squats on the baseline every time you touch it, 4 squats on the foul, 6, on the half court, 8 on the far foul, and 10 on the far baseline
Bear crawl suicide, crawl out run back, and 2 burpees on the baseline every time you touch it, 2 burpees on the foul, 2, on the half court, 2 on the far foul, and 2 on the far baseline
Running Suicide, 2 pushups on the baseline every time you touch it, 4 pushups on the foul, 6, on the half court, 8 on the far foul, and 10 on the far baseline
Lunge walk suicide, lunge out run back, 2 jump tucks on the baseline every time you touch it 2, on the half court, 2 on the far foul, and 2 on the far baseline
Running Suicide, 2 double out mountain climbers on the baseline every time you touch it, 4 double out mountain climbers on the foul, 6, on the half court, 8 on the far foul, and 10 on the far baseline
Sprints
10 squat jumps
Sprint length of tennis court
10 burpees
Sprint length of tennis court
10 pushups,
Sprint length of tennis court
10 mountain climbers,
Sprint length of tennis court
10 jumping jacks,
Sprint length of tennis court
Cool Down
Run the Rabbit
Warm up
Acceleration Warm up
Mobility
Tiger Pushups
Crucifixion
Scorpions
Reverse walking lunges hands overhead, with quad stretch
Lunge with a revolved twist
Sit and reach
Kick walk
Sprints from lying positions
On belly head first
On back head first, L, R
On belly feet first, L, R
On back feet first
Suicides
Running Suicide, 2 squats on the baseline every time you touch it, 4 squats on the foul, 6, on the half court, 8 on the far foul, and 10 on the far baseline
Bear crawl suicide, crawl out run back, and 2 burpees on the baseline every time you touch it, 2 burpees on the foul, 2, on the half court, 2 on the far foul, and 2 on the far baseline
Running Suicide, 2 pushups on the baseline every time you touch it, 4 pushups on the foul, 6, on the half court, 8 on the far foul, and 10 on the far baseline
Lunge walk suicide, lunge out run back, 2 jump tucks on the baseline every time you touch it 2, on the half court, 2 on the far foul, and 2 on the far baseline
Running Suicide, 2 double out mountain climbers on the baseline every time you touch it, 4 double out mountain climbers on the foul, 6, on the half court, 8 on the far foul, and 10 on the far baseline
Sprints
10 squat jumps
Sprint length of tennis court
10 burpees
Sprint length of tennis court
10 pushups,
Sprint length of tennis court
10 mountain climbers,
Sprint length of tennis court
10 jumping jacks,
Sprint length of tennis court
Cool Down
Run the Rabbit
Wednesday, March 10, 2010
March 10, 2010
Vest,
Treadmill intervals, 6mph, 3mph, 15 min, just over a mile
Dead lift, straps
225#x8, 315#x3, 365#x3, 385#x3, 405#x3, 415#x1
Cable Crunches, 150#, 2x20
Diagonal Plate raises, 45#, 1x8 each side
Windmills, 20# dumbbell, and vest, 1x8 each side
S pulled 335# for a pr
S pulled 415# for a pr
K pulled 275# for a pr
M pulled 505# for a pr
I pulled 415# which I think is a pr. Given that 2 of us are in our 30's and the rest in our 40's I think those are fairly impressive numbers. I think K might have pulled more but she psyched herself a bit -- still impressive.
Treadmill intervals, 6mph, 3mph, 15 min, just over a mile
Dead lift, straps
225#x8, 315#x3, 365#x3, 385#x3, 405#x3, 415#x1
Cable Crunches, 150#, 2x20
Diagonal Plate raises, 45#, 1x8 each side
Windmills, 20# dumbbell, and vest, 1x8 each side
S pulled 335# for a pr
S pulled 415# for a pr
K pulled 275# for a pr
M pulled 505# for a pr
I pulled 415# which I think is a pr. Given that 2 of us are in our 30's and the rest in our 40's I think those are fairly impressive numbers. I think K might have pulled more but she psyched herself a bit -- still impressive.
Tuesday, March 9, 2010
March 9, 2010
Vest.
Treadmill Intervals, 7mph, 3mph, 15 minutes, 1.22miles
Hang Squat Cleans, 10, 8, 6, 4, 2
Push up burpees with a pull up, 2, 4, 6, 8, 10
2 Rounds
Farmers Walk, 75 feet, 100# dumbbells
Cable Crunches, 160#, 20
hyper-extensions, 20
Farmers Walk, 75 feet, 100# dumbbells
OHS, 89#, 3x8
M and W joined me for these. They did Bench, Squats, Press and Pull ups while I was messing around.
Treadmill Intervals, 7mph, 3mph, 15 minutes, 1.22miles
Hang Squat Cleans, 10, 8, 6, 4, 2
Push up burpees with a pull up, 2, 4, 6, 8, 10
2 Rounds
Farmers Walk, 75 feet, 100# dumbbells
Cable Crunches, 160#, 20
hyper-extensions, 20
Farmers Walk, 75 feet, 100# dumbbells
OHS, 89#, 3x8
M and W joined me for these. They did Bench, Squats, Press and Pull ups while I was messing around.
Monday, March 8, 2010
March 8, 2010
14 or 15 of us, no vest.
Standard Warm up and mobility.
Pre-Work, 3 rounds
5 vertical jump and stick
10 yards or walking lunge
sprint back
10 minutes continues running clock, as many rounds as possible
5 pull ups
10 push ups
15 air squats
3 rounds, 10 reps
push press, 135#, 14, 100# 16 reps
lunge walk, 50# dumbbells
bent over rows, 50# dumbbells, or 95# bar what ever was available
dips, I was doing negative dips, and ended with bench dips just to finish
Team Suicide, on Tennis court
1 person runs, 2nd person hold plank, 3rd and 4th rest
Team Suicide, on Tennnis court
1 person runs short, second to mid, and so on, then work back down
v-up circle, up to 4
metabolic jumble for 1 minute
That was a pretty tough one.
Standard Warm up and mobility.
Pre-Work, 3 rounds
5 vertical jump and stick
10 yards or walking lunge
sprint back
10 minutes continues running clock, as many rounds as possible
5 pull ups
10 push ups
15 air squats
3 rounds, 10 reps
push press, 135#, 14, 100# 16 reps
lunge walk, 50# dumbbells
bent over rows, 50# dumbbells, or 95# bar what ever was available
dips, I was doing negative dips, and ended with bench dips just to finish
Team Suicide, on Tennis court
1 person runs, 2nd person hold plank, 3rd and 4th rest
Team Suicide, on Tennnis court
1 person runs short, second to mid, and so on, then work back down
v-up circle, up to 4
metabolic jumble for 1 minute
That was a pretty tough one.
Sunday, March 7, 2010
March 7, 2010
No vest.
P joined me, Yay!
Treadmill intervals 7mph, 3mph, 15min, 1.22 miles
Push up burpees, 10,8,6,4,2
Hyper-extensions, 2, 4, 6, 8, 10
Back Squats, 235#, 10,8, 6, 4, 2, down to medi-ball
Incline Bench Press, 155#, 2,4, 6, 8, 10
Treadmill intervals 5mph, 3mph, 15min, 1 mile
2 Rounds
Farmers Walk,100#dumbbells, 75ft
4 way neck machine, 150#, 4x4x4x4
Cable Crunches, 160#, 20
Diagonal Plate Raises, 25#
Farmers Walk,100#dumbbells, 75ft
2 rounds
roll outs, 10
good mornings, 10
P did most of the same stuff just fewer, lighter, or modified, very cool.
P joined me, Yay!
Treadmill intervals 7mph, 3mph, 15min, 1.22 miles
Push up burpees, 10,8,6,4,2
Hyper-extensions, 2, 4, 6, 8, 10
Back Squats, 235#, 10,8, 6, 4, 2, down to medi-ball
Incline Bench Press, 155#, 2,4, 6, 8, 10
Treadmill intervals 5mph, 3mph, 15min, 1 mile
2 Rounds
Farmers Walk,100#dumbbells, 75ft
4 way neck machine, 150#, 4x4x4x4
Cable Crunches, 160#, 20
Diagonal Plate Raises, 25#
Farmers Walk,100#dumbbells, 75ft
2 rounds
roll outs, 10
good mornings, 10
P did most of the same stuff just fewer, lighter, or modified, very cool.
Friday, March 5, 2010
March 5, 2010
Warm up
Treadmill intervals, 15 minutes, 6mph, 3mph
Dead lifts,275# (I need to increase), 10, 8, 6, 4, 2
Push press, 135# (I need to increase), 2, 4, 6, 8, 10
Overhead squats, w/chains, 135#, 8, 5, 6 (this was about all I can handle right now)
Cable Crunches 150#, 10, 10, 10
Diagonal Plate Raises45#, 8, 8, 8
S, K, M and I did this together so a lot of banter and fun.
Treadmill intervals, 15 minutes, 6mph, 3mph
Dead lifts,275# (I need to increase), 10, 8, 6, 4, 2
Push press, 135# (I need to increase), 2, 4, 6, 8, 10
Overhead squats, w/chains, 135#, 8, 5, 6 (this was about all I can handle right now)
Cable Crunches 150#, 10, 10, 10
Diagonal Plate Raises45#, 8, 8, 8
S, K, M and I did this together so a lot of banter and fun.
Thursday, March 4, 2010
March 4, 2010
No vest. about a dozen
Fun With Weights! Yay!
Standard warm up and mobility.
Pre-work
1,2,3,4,3,2,1
burpees, push up, lunge
M and W and I
Dead lift move the mountain, 155# 5 on the baseline, advance the weight to the service line, run back and forth, and repeat
5 floor to overhead, carry the weight overhead to the next line, wash rinse repeat for lines, overhead carry the last 2 lines
team suicide with the weight overhead, so any combination of team members and distances to make the suicide work
3 dead lift on the base line standard suicide
Grand finale
16 burpees
16 push ups
16 lunges 8 on a side
2 20 meter shuttle runs
as many rounds as possible in 9 minutes with a max of 4
Fun With Weights! Yay!
Standard warm up and mobility.
Pre-work
1,2,3,4,3,2,1
burpees, push up, lunge
M and W and I
Dead lift move the mountain, 155# 5 on the baseline, advance the weight to the service line, run back and forth, and repeat
5 floor to overhead, carry the weight overhead to the next line, wash rinse repeat for lines, overhead carry the last 2 lines
team suicide with the weight overhead, so any combination of team members and distances to make the suicide work
3 dead lift on the base line standard suicide
Grand finale
16 burpees
16 push ups
16 lunges 8 on a side
2 20 meter shuttle runs
as many rounds as possible in 9 minutes with a max of 4
Wednesday, March 3, 2010
March 3, 2010
No vest.
Treadmill intervals, 6mph work speed, 3mph rest, 15 minutes
push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Incline Bench Press, 135#, 1x5, 185#, 2x8
Hang Squat Cleans, 135#, 3x5
Pull ups to failure, body weight, 1 or 2 sets, weighted, 25#, 3-4 sets
Treadmill intervals, 6mph work speed, 3mph rest, 15 minutes
push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Incline Bench Press, 135#, 1x5, 185#, 2x8
Hang Squat Cleans, 135#, 3x5
Pull ups to failure, body weight, 1 or 2 sets, weighted, 25#, 3-4 sets
Tuesday, March 2, 2010
March 2, 2010
No vest.
Treadmill intervals, 6mph work speed, 3mph rest, 15 minutes
push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Roll outs, 3x15
Diagonal plate raises, 25#, 3x10
OHS, 89# plus chains,2x8, plus short chains, 1x8
Treadmill intervals, 6mph work speed, 3mph rest, 15 minutes
push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Roll outs, 3x15
Diagonal plate raises, 25#, 3x10
OHS, 89# plus chains,2x8, plus short chains, 1x8
March 1, 2010
I took the Boy Scouts Camping weekend before last. Alas, I came down with some sort of cold/flu dreck. I was sick all week and so missed all of the last week of February.
I felt well enough to start up on Monday. My original plan was to take it easy and just move the the goo out of my lungs. Instead I saw all my friends and didn't want to miss out on the fun.
About a dozen of us. I didn't wear the vest (though I'm hearing more and more people talking about getting vests for themselves.)
We did a standard warm up and mobility, each person picked a a movement cycled through twice.
Weight room
Thrusters, 135# 5x5, 60 seconds of rest
Dumbbell high pulls, 100#, 5 on the right rest 30 seconds, 5 on the left rest 30 seconds, 3 rounds, M and I just alternated, one worked while the other rested.
Goodmornings/drop lunges, JB wrote it one way, we all found different ways to interpret it. I did: 95#, Goodmorning/drop lunge left and right, 5/10, 3 rounds that was about all my attention span could handle.
pushup burpees with a negative pullup and a knee raise kicker, 5x3
medi-ball ab circuit, 3-4 different variations all with partner or group
I felt well enough to start up on Monday. My original plan was to take it easy and just move the the goo out of my lungs. Instead I saw all my friends and didn't want to miss out on the fun.
About a dozen of us. I didn't wear the vest (though I'm hearing more and more people talking about getting vests for themselves.)
We did a standard warm up and mobility, each person picked a a movement cycled through twice.
Weight room
Thrusters, 135# 5x5, 60 seconds of rest
Dumbbell high pulls, 100#, 5 on the right rest 30 seconds, 5 on the left rest 30 seconds, 3 rounds, M and I just alternated, one worked while the other rested.
Goodmornings/drop lunges, JB wrote it one way, we all found different ways to interpret it. I did: 95#, Goodmorning/drop lunge left and right, 5/10, 3 rounds that was about all my attention span could handle.
pushup burpees with a negative pullup and a knee raise kicker, 5x3
medi-ball ab circuit, 3-4 different variations all with partner or group
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