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.
Subscribe to:
Posts (Atom)
Posts
