May 27, 2010

Beautiful day!, Dozen or so of us, and the weighted vest.

Warm Up

Variation on the standard stuff.

Work Out

"La Machina"

4 sets of
3 rounds
Run, either 100 yards and back, once, or run 30 yards twice, or run 10 yards 4 times
4 sets of 30 seconds of work, all kinds of movements

5/26/2010

Yoga. It was warm in the room, in spite of the fan there was no air movement, I was a sodden mess by the end of the class.

May 25, 2010

Vest, 80 degrees and wet

Push up burpees with a pull up, 10, 8, 6, 4, 2
Hyper-extensions, 2, 4, 6, 8, 10

Hang Squat Cleans, 135#x10, 140#x8, 145#x6, 150#x4, 155#x2
Standing Cable Crunches, 160#x20x5

5 minutes on the treadmill

1 Round
Farmers walk 75ft, 100# dumbbells
4 way neck machine 150#, 4x5
Roll outs, 5
Farmers walk 75ft, 100# dumbbells

5/24/2010

Vest, 81 degrees, 9 or 10 of us.

Fun with Weights.

Medi-ball warm up, and mobility

5x5x135#
Deadlift
Bent over row
High pulls
push press
walking lunges, front rack

Ground to overhead 3x, walk 10 yards weight overhead, alternate with partner for 100 yards

Farmers walk, back, 50 yard split

(dumped the vest)

floor to overhead 1x, walk backward 5 yards, alternate with partner for 100 yards

reverse farmers walk, 25 yards alternate with partner

front rack, walking lunges 5 yards alternate with partner 100 yards

farmers walk to 50 yard

4 dead-lift run to end line and back, repeat but run to goal a line and back, and so on reducing by 10 yards each time

put the toys away, which for us meant carrying the weights back to the weight room, 3 of us walked with the weight in a back rack

That one had me talking to myself.

5/20/2010

Jump Thursday

18 or so of us, no vest

Acceleration warm up, increasing speed and duration out to 50 yards jog out to 100, 10 rounds
Mobility stuff

4 Rounds

Broad jump for distance, 20 seconds
Compass lunges, 40 seconds
couple reps of something, push ups or v-ups, and,
back to goal line and a couple of reps of something, again

6 Rounds
jump squats, 20 seconds
active rest, e.g. jog to the 30, high plank for 20 seconds, walk back
split jumps, 40 seconds
active rest

3 Rounds
Russian Hamstring Raises, 20 seconds on a side (we speculated that in Leningrad they probably call these American Hamstring Raises)
Split Squats, 20 seconds on a side
Burpees (the time on these decreased each round)

5/19/2010

Yoga. K, lead the workout... pretty cool.

Power Cleans vs. Squat Cleans

I have no patience for Power Cleans -- a hip pop and a reverse curl. If you are going to train movement rather than muscles then you need to move through a full range of motion. Power cleans all too often become lazy and can teach sloppy technique. If a person has any interest in moving on to handling Clean and Jerk with any real weight they should first practice squat cleans.

Hang Squat Cleans are a great way to crank out reps. That builds work capacity, while reinforcing good form.



Flush the Power Cleans.

May 18, 2010

Weird heart rate thing on the new treadmill. You tell it how old you are and how much you weigh and it creates dynamic intervals based on heart rate, so when you hit the high it lowers the resistance and speed, until you hit the low, and then it cranks up again... weird, but OK. It reminds me of running with the stroller -- you have to hang onto the handles so it can monitor your heart rate.

Hang Cleans, 10x135#, 8x155#, 6x175#, 4x190#, 2x205#
Standing Cable Crunches, 175#x 20x5

OHS, 95#+chains, 4x2

May 14, 2010

2 miles, blech

Hang Cleans, 135#x10, 155#x8, 170#x4, 170#x4, 205#x1, 210#x1, 215#x1
Cable Crunches, 150#, 20, 20, 20, 20, 10, 10

May 13, 2010

No vest, work out group -- 10 or so.

Medi-ball warm up, and mobility.

2, 10 minute circuits

lateral hop, 5 yard
jog, 5 yard
lateral shuffle (other side) 5 yards
jog, 5 yards
6 dumbbell push press
10 yards
3 way sports squats
10 yards
5 push ups
10 yard sprint

burpee, broad jump, vertical jump, 10 yards
5 yards
1 Turkish get up
5 yards
Sumo shuffle/triceps press, 10 yards each side
5 yards
lateral bear crawl, 5yards
farmers walk, 10yards forward and backward

May 12, 2010

Somebody replaced my favorite treadmill (shit) with a brand new machine. The brand new machine won't do intervals (shit). So, I ran 2 miles slow and steady, actually 320 calories was the goal.

Hang Cleans, 8x135#, 6x155#, 4x170#, 2x185#, 1x205#, 1x205#, 1x205#
Standing Cable Crunches, 150#, 20, 20, 20, 20, 10, 10, 10

May 6, 2010

No vest.

Standard warm up and mobility.

8 bar blues

5 minutes continuous movement
3 reps of each, 95#

dead lift
rdl
bent over row
high pull
hang clean
push press
lunges, l, r

10 minutes of continuous movements
2 reps of each, 95#

5 minutes of rest

15 minutes of continuous movements
1 rep of each, 95#

for me the last round becomes: clean, squat jerk, front rack with a lunge to each side. I aimed for 15-20 seconds of rest between each which would give me 3 per minute, I don't think I actually did 45, but, I'm sure I did more than 30.

Last summer I was able to do this with the vest, and with 135# so I've got some work to do.

May 5, 2010

No vest.

Treadmill intervals, 6mph, 3mph, 15 minutes

Military Press, 135#, 4x7
Bent over Rows, 135#, 4x7

Treadmill intervals, 5mph, 3mph, 15 minutes

3 rounds
Box ups, body weight, 10 on a side
Cable Crunches, 150#, 20

Ran a mile with the first born in the evening.

May 4, 2010

No Vest

Treadmill intervals, 6mph, 3mph, 15 minutes

Hang Cleans, 135#x5, 140#x6, 145#x7, 150#x8, 155#x7, 160#x6, 165#x4, 170#x3
Cable Crunches, 150#, 8x20

May 3, 2010

Suicide Monday

no vest

Standard warm up and mobility.

Started with a 25yd, 50yd, 75yd, and 100yd suicide. And went on from there, and then, for the finale we did that again... a lot slower.