March 19, 2010

Treadmill intervals, 6mph, 3mph, 15 min

Goodmornings, 89#, 10x10 supersetted with:
Cable Crunches, 160#, 5x10

Gravitron Pull ups/dips, 5x10

March 18, 2010

Workout group, about 10 of us. Outside on a beautiful day.

Standard warm up and mobility.

55# dumbbell

run to the 40
6-8 dumbbell thrusters, alternate sides each round
back pedal to the goal line
8 inch worms with push up.. and so on, 4 rounds

1 push up on the goal line
run to the 20,
10 dumbbell swings
bear crawl to goal line
2 push ups
run to the 20,
9 dumbbell swings... and so on

10 dumbbell swings
waiter lunge walk to 10,
shuttle run to back and forth 10
9 dumbbell swings,
waiter lunge walk opposite side, up 10 more yards... and so on we went 60 yards

March 17, 2010

Treadmill weirdness, ran a program called "Random Play" it ended up looking like intervals with hills, 15 minutes

Worked out with M and K good company as always.

Incline BP, 135#x3, 135#x3, 205#x3, 205#x3, 225#x3, 225#x3, 225#x3

Front Squat, 135#x3, 155#x3, 185#x3, 205#x3

Dumbbell Clean and Jerk, 50#s, 3x3

Weighted Pull up, 5, 6, 1

March 16, 2010

Blech.

Treadmill for 10 minutes

Bear Complex, 95#

Dead lift
hang squat clean
push press, to behind the neck
back squat
push press
touch the floor but don't stop until all 7 reps are done.

5 rounds

March 15, 2010

6 people, no vest

Medi-ball warm up and some mobility.

Weight room

3 rounds
RDL, 135#, 6
Bent over Rows, 135#, 6
45 seconds of rest (we did less)
Split leg squats, 50# dumbbells, 5
Push ups, 5 (probably should have done these weighted)
Split leg squats, 50# dumbbells, 5
Push ups, 5
45 seconds of rest

3 rounds
Dumbbell swing, 55#, 6
Pull ups, 6
45 seconds of rest
Jump Squats, 135#, 6
Clap Push ups, 6
45 seconds of rest

Medi-ball ab stuff for 5 minutes or so

March 12, 2010

Vest

Treadmill intervals, 6mph, 3mph, 10 minutes
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10

Incline Bench Press, 185#, 10, 8, 6, 4, 2
Back Squats (to medi ball), 230#, 2, 4, 6, 8, 10

Cable Crunches, 20, 30

Worked out with S, good company.