November 24, 2008

Workout group -- about a dozen folks showed up. "J" showed up and gifted us with real cool t-shirts.

Quadruped Warm up
Right x Right – the Lope
Forward shuffle, 2l, 2r
Right/Left x Left/Right, -- the alligator
Backward shuffle, 2l, 2r
2 hands x 2 feet – the gallop
Puddle hop, down and back
Chimpanzee Shuffle
Backward push
Crab walk
Skip with a twist
Inchworm

Stretch
Tiger Pushups
Crucifixion/Scorpions
Reverse walking lunges hands overhead
High knee walk, Lunge with quad stretch
Walking knee out, Lunge with a double twist
Superman walk
Kick walk

Plyo, Tabata Interval, 4x, 8 minutes
One legged square hops 2xl, 2xr
Rocket Girls
One legged vertical jump, 2xl, 2xr
Speed Skaters

Work, 3 rounds

Farmers walk, 1 circuit, 30%-40% bodyweight, each hand
Spectrum Squats
· 30 second Isometric Hold
· Goblet or OHS, 25%-30% bodyweight
· Air Squats, dynamic
· Jumping Squats, ballistic
12 reps, pull ups or supine rows
24 v-ups

November 21, 2008

Warm-up -- Treadmill intervals, 7mph work, 3mph rest, 80 second cycles -- getting boring.

Work

Deadlift 225# 21, 14, 7
Kipping Pullups, 7, 7,7

Core 3/20

4 way neck machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#

"W" was doing the "Bars of Death" spent some time coaching on the Cleans. His timing is off. So that he is jumping and shrugging with his feet off the ground, tried to get him to work on just the high pull -- but obviously "Bars of Death" is a bad time for coaching. I like to think about the Clean and Jerk as 4 pieces that you put back together into one thing. Deadlift, high pull, front squat, and split jerk, break it down and then build it back.

November 20, 2008

Work out group -- 15 or so folks showed up.

General warm-up
Various skips w/arm swings
Carioca, l, r
Forward Shuffle 2left, 2right
Backward shuffle 2left, 2right
Hips in shuffle
Hips out shuffle
Puddle hops
Backward push
Butt kicks
Jogging heel slaps
Jogging instep slaps

Stretch
Tiger Pushups
Crucifixion/Scorpions
Reverse walking lunges hands overhead
High knee walk, Lunge with quad stretch
Walking knee out, Lunge with a double twist
Superman walk
Kick walk

Pre-Work, 8 minutes
4, pushups
6, reach worms
8, lunges

Weights 3 rounds

12, Supine Rows, Pull ups
12, Dumbbell BP alternating sides
30, Situps

Finish

Stair Serpentines
20 v-sits
20 ankle touches
Stair Serpentines

November 19, 2008

Warm-up -- 20 minutes of treadmill intervals, 80 second cycles, 7mph work, 3mph rest.

Work

Spectrum Squats, 3x
30 Second Isometric Squat
OHS empty o-bar, 6 reps
rapid air squats, 6 reps
jumping squats, 8 reps

Glute-ham Raises, 3/8

Hang Clean squats, 135#, 3/5

Core

4 way neck machine
Cable Crunches
Cable Push Pull
Hyperextensions
Supine Hip March

Kinda, whatever. The hang cleans kinda sucked, but, I'm glad I did them. Spectrum squats are cool. I think I'll try increasing the weight 100# OHS shouldn't be to far off.

November 18, 2008

Warm-up

20 minutes of treadmill intervals, 80 second cycles, 3mph rest, first 4 cycles, 7 mph work speed, on the last 4 increased the speed 2/10th mph, so ended at 7.8 mph.

Work

Bench Press -- 45#/20reps, 2x 135#/5 reps, 2x 205#/5 reps, 3x 185#/5reps
Split Jerk -- 45#/4, 2x 89#/4, 3x 135#/4, 3x 150#/4

Core -- 3/20

4 way neck machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#
Hyperextensions
Supine Hip March

Felt good today. Bench press was weaker than I'm happy with, but time will fix that. I allowed myself more rest between sets. Split Jerk was more than I hoped for.

November 17, 2008

Workout Group -- about 20 people showed up.

Warm-up -- Standard warm-up skips, carioca, shuffles, backward push, etc.

Dynamic Flexibility -- Standard fair -- lunges, inchworms, etc.

Work -- 4 movement circuit -- continuous movement for 15 minutes

Basketball court suicides with 2 pushups on each line
Blastoffs 6 on each leg
Supine Hip March 10 on each side
Lateral hop with forward run 3 each direction

Weight Room -- 4 exercise -- 4 rounds, continuous movement

dumbell shoulder press from split squat stance 12 reps change forward leg and 12 more reps
dumbell high pull, 6 reps
golf swing squats, 6 on each side
negative pull-ups , 4-6 reps

I got smoked in the weight room, but, for the first day back I was pretty pleased at my ability to keep up otherwise.