December 30, 2009

Weighted Vest

Treadmill intervals, 15 minutes, 6.5 mph, 3.0 mph

3 Rounds
Fireman walk, 100#, 75 feet or so
4 way neck machine 150#, 4x4x4x4
Cable Crunches, 160#, 30 reps, some in lunge, some on knees, some standing
Diagonal plate raises, 25#, 10 on a side, 35#, 8, 45#, 6
Good Mornings, 25#, 10, 35#, 8, 45#, 6
Fireman walk, 100#, 75 feet or so

December 29, 2009

Weighted vest

Treadmill intervals, 6.5 mph, work speed, 3.0 mph rest speed, 15 minutes

Squats, 95#, 21 reps, 18, 15, 12, 9
Push Press, 95#, 10 reps, 10, 10, 10, 10
Hanging knee raises, 10 reps, 10, 10, 10, 10

Tried to run another round of Treadmill intervals, but, my favorite treadmill was taken and honestly that workout left the legs rubbery and the heart weak.

Standing Cable Crunches, 150#, 20, 15, 10
reverse hyper-extensions, 10, 10, 10

December 28, 2009

Work out group, 4 of us, weighted vest

Standard warm up and mobility.

Jump Circuit, 3 rounds
Blast offs, 5 on a side
speed skaters, 30 seconds of work, 10 seconds of rest
jumping jacks, 30 seconds of work, 10 seconds of rest
rocket girls, 30 seconds of work, 10 seconds of rest
clock face lunges, 1 time around

Weight Room
3 rounds
Bulgarian Squats, pair of 55# dumbbells, 6 on a side
dumbbell bench press, 55#, 6 on a side
pull ups, 6

3 rounds
Good mornings, 25#, 10
Diagonal Plate Raises, 25#, 10
Sit ups, 10

Push up circle, 1, 2, 3, 4, 3, 2, 1

December 18, 2009

Weighted vest

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

weighted box ups, vest 15 reps, vest+25# 15 reps, vest+35 15 reps
split leg squats, vest 10 reps, vest +25# 10 reps, vest+35 8 reps
ham raises, vest 10, vest, 20, vest 10

Treadmill intervals, 5.5mph work, 3mph rest, 15 minutes, 1 mile

hanging knee raises, 20, 15, 10
good mornings, vest+25, 3x10
4 way neck machine, 150# 4by5, 3 rounds

Miller time!

December 17, 2009

"Jump Thursday"

About 10 of us, weighted vest.

Standard Warm Up
Standard Mobility

Pre-Work, 3x10
Skip for height
Skip for distance
Broad jump

Jump
20 Jump and Sticks
15 jump tucks
10 broad jumps
5 left leg broad jump and sticks
5 right leg broad jump and sticks

Tabata Cycle
Lateral Shuffle/Jump Tucks
Jumping jacks/supine hip march
Rocket Girls/Speed Skaters
Jump Squats/L, R legged Jump & Stick

Weight Room
Dumbbell Swings, 55#, 50 reps get it done, 5x10, or 50x1
Sit ups, 50 reps get it done, alternate or straight through

December 16, 2009

Weighted Vest

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

Thrusters, 21, 14, 7
Supine Rows, 7, 14, 21

Treadmill intervals, 6 mph work, 3 mph rest, 15 minutes, 1.10 miles

Cable Crunches, 3x30
Hyper-extensions, 3x10

December 14, 2008

Work out group 6 of us showed up.

Standard warm up and mobility, with the twist that each participant selected movements.

2, 3, 4 for 5 minutes
2 push ups, 3 inch worms, 4 walking lunges, continuous for 5 minutes

Tabata Cycle
Supine rows/ push ups
air squats/lunges
v-ups/superman
rocket girls/speed skaters

set up 6 hurdles, and worked on stepping over and under, mixed it up with a box hop and some type of movement back to the starting point, forward or backward shuffle, bear crawls, and so on

December 10, 2009

Workout group, 10 people.

Suicide Monday, Thursday

Warm up
Acceleration Warm up

Mobility
Tiger Pushups
Crucifixion
Scorpions
Reverse walking lunges hands overhead
High knee walk
Walking Lunge with quad stretch
Walking knee out
Lunge with a double twist
Superman walk
Kick walk

Pre-Work
3 rounds
Skip for height, 8
Skip for distance, 8
Broad jump, 6

Sprints from lying positions
On belly head first
On back head first, L, R
On belly feet first, L, R
On back feet first

Suicides
burpees, add one each line, 1, 2, 2, 3, 3, 4, 4
Bear crawl out, run back
Lunge walk, run back
Squats, add one each line, 2, 4, 4, 6, 6, 8, 8
Pushups, add one each line, 2, 4, 4, 6, 6, 8, 8

Sprints
5, 5 yard,
Rest 6 breaths
5, 10 yard
Rest 12 breaths
5, 20 yard
Rest 24 breaths
5, 40 yard

Cool Down
Run the Rabbit

Core
K's miserable ab circuit

December 8, 2009

Treadmill intervals, 6.5 mph work speed, 3.5 mph rest speed, 15 minutes

95# Thrusters, 21, 14, 7
supine rows, 21, 14, 7

Military Press, 130# 3x7
Sumo-deadlift/high pull, 3x7

Treadmill intervals, 6mph work speed, 3mph rest speed, 15 minutes

December 7, 2009

Work out group 8 or so, we put it together ourselves.

S, ran the standard warm up.

Fun with Weights, 50 yard course

floor to overhead anyhow, walk 10 yards, set weight down, lather, rinse, repeat
resting partners does:
push ups, 10
jump tucks, 10

5x5, partners rotate
dead lift
high pulls
front squat
push press
front rack walking lunges

overhead walk forward 2, walk backward 2

50 yard course
5 dead lift
sprint
10 yard carry
active rest for partner, at first yard marker do 10 jumping jacks,jog to second yard maker and do, 5 burpees, and so on, 5 v-ups, 5 mountain climbers, 10 speed skaters

K, did some of her miserable ab stuff and we put away our toys.

December 4, 2009

Whoo boy! I joined the swim group today. I haven't swam for exercise in 25 years. I can say I'm pleased with both my strength and my wind -- that isn't to say they can't be improved. But, rather that what I have stood me well. My coordination was off, but, I'm sure that will improve.

Warm up

100 free style
2x75, Swim/Kick/Drill(choice, I did stroke catch up on a kick board)
100, pull (all arms)
100, kick (with kick board)

Work
4x25 sprint build, free style
4x25 12.5yard sprint, 12.5 yard easy, 30 seconds rest
3x50, 25 yards freestyle, 25 yards, breast, back, breast
4x25, 12.5 yard easy, 12.5yards spring freestyle

900 yards of swimming, basically a half mile and I'm gassed.

The work out as written was for 2700 yards, YA RIGHT!

Fun to watch tough to do

December 3, 2009

Work out group, dozen or more, weighted vest.

Standard warm up and mobility

3 rounds, 50# dumbbell
8 Dumbbell swings
30 seconds of plank
12, 6 on a side waiter lunges
8 jump and stick
30 seconds of plank
20 seconds of rest

4 rounds, 50# dumbbell
10 supine hip raises
overhead split squats
metabolic jumble

December 2, 2009

A man and his vest.

Treadmill intervals, 6 mph work, 3.5 mph rest, 15 min, 1.2 miles

3 rounds
Farmers Walk, 75ft+/- 100# dumbbells
4 way neck, 100#, 32 reps
hanging knee raises, 30 reps
cable push pull, 60#, 16 on a side
Farmers Walk, 75ft+/- 100# dumbbells

Treadmill intervals, 6 mph work, 3 mph rest, 15 min, 1.1 miles

Warm-ups

Venice Volleyball Match Warm-up - Coordination from Vern Gambetta on Vimeo.

Venice Volleyball Prematch Warm-up - Lunge & Reach from Vern Gambetta on Vimeo.