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.
Wednesday, September 16, 2009
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
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