February 19, 2009

Weighted vest.

Treadmill intervals, 7mph work, 3mph rest, 15 minutes, 1.22 miles
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10

Incline BP 140#, 10, 8, 6, 4, 2
Pull ups, 3 body weight/8-6 assisted, 5 rounds

2 rounds
Farmers walk 100#, 75 feet
4 way neck machine, 150#, 5x5x5x5
Cable Crunches, 160#, 20
Farmers walk 100#, 75 feet

February 18, 2010

Work out group, 10 or so, weighted vest.

Standard warm up and mobility.

Weight Room

8 barbell blues, 99#, as many rounds as possible in 10 minutes

dead lift,
bent over rows,
high pull
hang clean and squat
push press
lunge left and right

3 person teams, 3 rounds relay race length of tennis court
push up circles, 1, 2, 3, 4, 5, 4, 3, 2, 1
team reverse suicide, one at a time everyone runs to far baseline and back, then far service line, mid-court, and near service line
bear crawl out run back, 2 lines
push up suicides to 3 lines, 2 on the baseline (always) increase by 2 at each line, 4, 6, 8

rest 5 minutes

10 minutes of continuous work 10 reps

push ups
squats
supine rows
lateral lunges
worm 'n turn
v-ups or rope wave
walking lunges

February 17, 2010

Vest.

Treadmill intervals, 7mph work speed, 3mph rest speeed, 15minutes, 1.22 miles

Squats, 225@ 10,8, 6, 4, 2
Dips, 4 body weight/8 assisted, 5 rounds

OHS, 95#, 3x8
Cable Crunches, 150#, 3x20

February 15, 2010

About a dozen people. Weighted vest.

Standard warm up and mobility. 2 up and one back every line, and 2 back and one up about a football field.

Work Circuit 3 rounds

3 way suicide
Dumbbell snatch, 55# 5 per side
Dumbbell lawn mower pulls, 35# 5 per side
lunge with a reach and press, 35# 5 per side

Work Circuit 4 rounds or we run out of time

backward broad jump, forward run, 5 yards, and 10 yards
push ups, 10
medi-ball move the mountain
Compass lunges, 2 rounds
Ski Squats, 15# dumbbells, 20
Supine rows, 10

February 12, 2010

No vest.

Treadmill intervals, 7mph work speed, 3mph rest, 15minutes, 1.22miles
push up burpees with a pull up, 10, 8, 6, 4, 2
good mornings, 45#, 2, 4, 6, 8, 10

Squats, 205#, 10, 8, 6, 4, 2
Dips, 3 body weight/8 assisted, 5 rounds

Windmills, 25# each hand, 3x8
Cable crunches, 150#, 3x20

OHS, 89# plus chains, 3x8

We did roll outs on Monday, and I'm still sore. I was so sore and tired on Wednesday, but, I still wanted to get workouts in. I dumped the vest yesterday and today. I noticed it more today. All I can say is get a vest and use it and you will be amazed. W was doing the xfit, press cycle, but, joined me on the OHS.

February 11, 2010

Work out group, more than a dozen. No vest.

Standard warm up and mobility. We added a jump circuit for pre-work.

Work out

either: 4x10, 60 seconds rest, or 8x5, 90 seconds of rest

we did:

pull ups
front squat, 185#, 10, 135#, 10, 10, 10
push ups
dead lift, 225#

K's miserable ab circuit.

I'm fairly hosed.