April 5, 2010

Work out group, 15 or so, weighted vest.

Standard warm up and mobility.

12 exercise circuit, twice through, 30 seconds of work 10 seconds of rest

1 minute of rest

another round with some modifications

crab walk and bear crawl medley

April 2, 2010

No vest.

Stair climber, 15 minutes

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

Front Squats, 185#, 6x5
Incline Bench press, 6x5, 205#, 185#, 145#

Good mornings 135#, 4x10
Cable Crunches, 150#, 4x30

OHS, 89# plus chains, 3x8

April 1, 2010

Group work out about 10 of us no vest.

Standard warm up and mobility.

Straight into the Weight Room.

6 rounds
Dead lift, 4-6 reps, 45seconds rest, I struggled with the weight, went too heavy to start
Waiter Lunges, 45#, 10

6 rounds
Dumbbell swings 55#, 6 reps
Thrusters, 135#, 4-6 reps (written 6-8)

Metabolic jumble, about 4 minutes

March 31, 2010

Stair Climber, 15 minutes

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

Hang Squat Cleans, 135#, 10, 8, 6, 4, 2
Cable Crunches, 150#, 10, 10, 10, 10, 10

Treadmill intervals, 15 minutes, 5mph work, 3mph rest

March 30, 2010

Stair Climber, 15 minutes

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

Squats, 225#, 245#, 260#, 3x5

Treadmill intervals, 15 minutes, 5.5mph work, 3mph rest

March 29, 2010

Group work out about 10 of us, no vest.

Standard warm up and mobility.

Jump Circuit

3 rounds
Pull ups 10
Slit leg squats, 50# dumbbells, 4each

3 Rounds
Farmers walk 175ft, 60#
Sumo shuffle, 45#, 10each

3 Rounds
alternating dumbbell bench press 30# dumbbells, 10
bent over dumbbell rows, 30# dumbbells, 10
3 way sports squats, 30# dumbbells, 9

3 Way plank waterfall, run the length of the tennis court and back
team suicide