No vest.
Treadmill intervals, 1 minute intervals, 6mph work speed, 3.5mph rest speed, 1.16 miles in 15 minutes
push up burpees w/ a pull up 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Snatch, 95#, 3x8
Thursday, October 1, 2009
Wednesday, September 30, 2009
September 29, 2009
Yoga. 16 or so. I was in a fairly evil place, but, forced myself to do it. My hamstrings are thanking me, even if my soul was calling for some violence and intensity.
Monday, September 28, 2009
September 28, 2009
Work out group 10 of us on a beautiful fall day. Weighted vest.
Warm up and Mobility
Standard fare.
Work
Kettlebell on the 40 yard line, kettelbell swings, descending pyramid, 10, 9, 8, ...
push ups on the goal line, ascending pyramid, 1, 2, 3,...
forward and backward run between the two
kettle bell on the 20 yard line, push press 5-10 reps
get ups on the goal line, 2-4 reps,
3 legged bear crawl between
6 cycles
The last circuit was just a series of modification in order to keep working. I thought my heart was going to explode on the 4th set, but, after some rest I was able to finish 2 more rounds, though heavily modified.
Warm up and Mobility
Standard fare.
Work
Kettlebell on the 40 yard line, kettelbell swings, descending pyramid, 10, 9, 8, ...
push ups on the goal line, ascending pyramid, 1, 2, 3,...
forward and backward run between the two
kettle bell on the 20 yard line, push press 5-10 reps
get ups on the goal line, 2-4 reps,
3 legged bear crawl between
6 cycles
The last circuit was just a series of modification in order to keep working. I thought my heart was going to explode on the 4th set, but, after some rest I was able to finish 2 more rounds, though heavily modified.
Friday, September 25, 2009
September 25, 2009
Weighted vest.
Treadmill intervals, 1 minute intervals, 5.9mph work speed, 3.4mph rest speed, 1.12 miles in 15 minutes
push up burpees w/ a pull up 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Hang Squat Cleans, 145# 1x8, 155# 1x6, 135# 1x6
Cable Crunches 2x20, 150#
Some kid was doing power cleans and dropping the weight every rep. so I asked him if I could work in with him. Kids these days.
I'm very pleased to do the full count on burpees/hypers with the weighted vest. I think I rested a total of 2 minutes spread over all the sets.
Treadmill intervals, 1 minute intervals, 5.9mph work speed, 3.4mph rest speed, 1.12 miles in 15 minutes
push up burpees w/ a pull up 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Hang Squat Cleans, 145# 1x8, 155# 1x6, 135# 1x6
Cable Crunches 2x20, 150#
Some kid was doing power cleans and dropping the weight every rep. so I asked him if I could work in with him. Kids these days.
I'm very pleased to do the full count on burpees/hypers with the weighted vest. I think I rested a total of 2 minutes spread over all the sets.
Wednesday, September 23, 2009
September 23, 2009
Tried changing the order of things and that really didn't accomplish much. Just an off damn day not a lot of gas in the tank. Weighted vest.
Treadmill intervals, work speed, 5.8mph, rest speed, 3.3mph, 15 minutes, 1 minute intervals, 1.11 miles.
push up burpees w/ a pull up, 10, 7, 6, 4, 2
hyperextensions, 2, 4, 6, 8, 10
Quick Drops 3x8
Dumbbell Snatch
1x8
Sometimes you just gotta cut your losses.
Treadmill intervals, work speed, 5.8mph, rest speed, 3.3mph, 15 minutes, 1 minute intervals, 1.11 miles.
push up burpees w/ a pull up, 10, 7, 6, 4, 2
hyperextensions, 2, 4, 6, 8, 10
Quick Drops 3x8
Dumbbell Snatch
1x8
Sometimes you just gotta cut your losses.
Tuesday, September 22, 2009
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