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.

February 10, 2010

Tired and sore. Weighted vest (kinda unnecessary). Some dork was running on my mill (it is my mill only because it has the best program for intervals).

Did some rack pulls and light dead lift for warm ups and light seated press on the machine. Some inchworms, and some push up burpbees with pull ups.

Tired and sore.

Deadlift, 275#, 10, 8, 6, 4, 2
Machine seated Military press, 200#, 2, 4, 6, 8, 10
Dumbbell Snatch, 75#, 4, 4, 3, 2, 1

Call it good.

February 9, 2010

Weighted vest

Treadmill, 15 minutes, 7.00mph work speed, 3.0mph rest speed, 1.22 miles
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 45#, 2, 4, 6, 8, 10

Incline Bench Press, 135#, 10, 8, 6, 4, 2
Pull ups, 3/8-4 assisted, 5 rounds

3 rounds
Windmills, 25#, 8 on a side
Cable crunches, 150#, 10

February 8, 2010

Work out group, 10 of us, weighted vest.

Hopping and skipping and lions and tigers and bears, oh my. Mobility and stuff.

Pre-work, 2, 4, 6, 4, 2
Mountain climbers wide out
push ups
squats

Work circuit, 15 reps or 1 minute which ever came first, 3 rounds
weighted split squat
weighted split squat
renegade rows
roll outs
good mornings

move the mountain
straight suicide

3 rounds, 12 reps or 1 minute, last round was short
rock pile,
plank, on a medi ball
supine hip raises
burpees
dips

February 5, 2010

Treadmill, 15 minutes, 7.00mph work speed, 3.0mph rest speed, 1.22 miles
Push up burpees with a pull up, 10, 8, 6, 4, 2
Hyper-extensions, 2, 4, 6, 8, 10

Squat, 205#, 10, 8, 6, 4, 2
Dips, 2/10-6 assisted, 5 rounds

3 rounds
OHS, 89# plus chains, 8
Standing cable crunches, 160#, 20,15,15

February 4, 2010

10 or so of us, weighted vest.

Acceleration warm up and some mobility. Inchworms and jump touches for additional prep.

3 rounds, 6 minutes of work, 4 minutes of rest

as written:
Jump Shrug
hang pull
hang clean
front squat
push press
lunge left and right

in practice:
89#
Clean
push press
lunge left and right

as many reps as possible during the work period, I got something like:
15-18, 21, 12-15

S, was able to do similar reps with 95#, W was having an off day, but, he fought through working with 95#, not sure on his counts. C, hung with us with reps, I think he was pulling 75#.

February 3, 2010

Weighted vest.

Treadmill, 15 minutes, 7.00mph work speed, 3.0mph rest speed, 1.22 miles
Push up burpees with a pull up, 10, 8, 6, 4, 2
Hyper-extensions, 2, 4, 6, 8, 10

Deadlift, 225#, 10, 8, 6, 4, 2
Machine seated Military press, 200#, 2, 4, 6, 8, 10

2 Rounds
Farmers Walk, 75#, 150 feet or so
4 way neck machine, 150#, 4x4x4x4
Standing cable crunches, 150#, 20
Cable push pull, 60#, 10 on a side

February 1, 2010

Work out group, 10 or so of us, weighted vest.

Warm up and Mobility Standard fare.
Sprint starts, half dozen

Work our in the weight room
5x5x5
Thrusters, 135#
Pull ups, supine rows, something
Waiter lunges, 45#
dips, bench dips, something
weighted push ups

3 way plank hold team relay