July 15, 2009

Yoga.

July 14, 2009

Warm Up
push up burpees with 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

Work out

run badly 5k

July 10, 2009

Warm up

3x10
OHS with naked O-bar
Gravitron bar dips
Gravitron pull ups
Sit ups
hyperextensions

3x8, superset
Incline Bench Press, 135#
OHS, 89# plus chains

15 minutes on the elliptical thing

"S" and "S" were talking smack about me being on the elliptical thing while they were doing a real circuit with real weights -- ok I'm exaggerating, but, it was a little smack. So, I invited them to finish with me.

Push up burpees with 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

I'll admit that set is harder at the end of a work out than at the beginning. We were all pretty out of breath when it was all said and done.

July 11, 2009

GENERAL MOBILITY

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

Crazy legs

Straight leg hip things
Butt kicks

DYNAMIC MOBILITY
Tiger Pushups

Inchworms

Reverse overhead lunge
High knee walk to lunge to quad stretch
Knee out walk Lunge with a double reach
Crucifixion/Scorpions

Elbow to instep double reach overhead
walking knee machine with hop

Superman walk
Kick walk

QUADRUPED WARM UP

Right/Right x Left/Left

Right/Left x Left/Right

2 hands x 2 feet

Spiderman walk

Chimpanzee Shuffle

Crab walk

WORK, Groups of 3

Sandbag Relay

Circuit, 10 reps rotate

• Renegade Rows,
• Kettlebell Swing,
• Kettlebell Squats

Bear Crawl Suicide (run return), 5, 10, 15, 2 burpees on the lines

BONUS

Partner Egg Toss, 300 yards

CORE

V-ups,

Wipers

leg lifts

bicycle crunches

July 8, 2009

Yoga.

July 7, 2009

Warm Up

Push up burpees with 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

Work out

Dead Lift, 330#, 3, 3, 355# 3, 3
Gravitron Bar dips, 18, 18, 18, 18
superset

OHS 89# plus chains, 8, 8, 8, 8, 8
gravitron pull ups, 18, 18, 18, 18, 18
superset

"S" joined me so I had good company. One of the clocks in the gym was really slow and so I thought I had about 20 more minutes then I did. That is kind of disorienting.