April 27, 2010

Vest.

Treadmill intervals, 15 minutes, 6mph, 3mph

push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10

Stairmaster, 15 minutes

April 22, 2010

Group workout, outside, no vest.

Warm up and mobility.

Dead lift 225#, 15 reps or 30 seconds
Renegade rows, 25# 14 reps or 60 seconds
Good morning/drop lunge, 14 or 60 seconds
10 yard bear crawl continuous 60 seconds

farmers walk, 225# 30 seconds
bench dips, 15 or 60 seconds
burpees, 15 reps or 60 seconds
supine hip march, 15 reps, hold for remainder of time
plank, 60 seconds

9 weird core exercises, 30 seconds each

On one hand it was beautiful outside on the other hand the 20degree jump in temp was hard to adjust to.

April 20, 2010

Vest.

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

push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10

Stairmaster 15 minutes

2 rounds
Farmers walk 75ft, 100# dumbbells
4 way neck machine, 150# 4x4
Standing Cable Crunches, 170#, 20
Cable Push Pull, 60# 10 on a side
Farmers walk 75ft, 100# dumbbells

April 19, 2010

No vest.

Medi-ball warm up.

Bent over row 4x6, 185
alternating dumbbell bench press, 4x6, 50#-75#

Dumbbell high pull, 4x6, 100#

Push Press, 135#, 4x6

Pull ups/Supine rows, max reps, 3 rounds
HSPU/Push ups, max reps, 3 rounds

April 7, 2010

Vest.

Treadmill intervals, work speed, 5.5 mph, rest 3mph, 15 minutes

Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10

Stair climber, 15 minutes

I've not been wearing the vest for the last 3 weeks and I really felt it today. No big deal in a couple of weeks I'll have it all back.

M and K were dead lifting for max, K pulled a pr of 280# and M held at 505#. We spent some time celebrating. We also talked about K using the sumo dead lift to cover the last 20#. I think she should back away from heavy dead and do reps with the sumo style, work on Good mornings, Rack Pulls, and grip strength with Farmers Walk and wrist curls. Don't you love it when somebody takes anothers inventory?

April 5, 2010

Work out group, 15 or so, weighted vest.

Standard warm up and mobility.

12 exercise circuit, twice through, 30 seconds of work 10 seconds of rest

1 minute of rest

another round with some modifications

crab walk and bear crawl medley

April 2, 2010

No vest.

Stair climber, 15 minutes

Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10

Front Squats, 185#, 6x5
Incline Bench press, 6x5, 205#, 185#, 145#

Good mornings 135#, 4x10
Cable Crunches, 150#, 4x30

OHS, 89# plus chains, 3x8

April 1, 2010

Group work out about 10 of us no vest.

Standard warm up and mobility.

Straight into the Weight Room.

6 rounds
Dead lift, 4-6 reps, 45seconds rest, I struggled with the weight, went too heavy to start
Waiter Lunges, 45#, 10

6 rounds
Dumbbell swings 55#, 6 reps
Thrusters, 135#, 4-6 reps (written 6-8)

Metabolic jumble, about 4 minutes

March 31, 2010

Stair Climber, 15 minutes

Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10

Hang Squat Cleans, 135#, 10, 8, 6, 4, 2
Cable Crunches, 150#, 10, 10, 10, 10, 10

Treadmill intervals, 15 minutes, 5mph work, 3mph rest

March 30, 2010

Stair Climber, 15 minutes

Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10

Squats, 225#, 245#, 260#, 3x5

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

March 29, 2010

Group work out about 10 of us, no vest.

Standard warm up and mobility.

Jump Circuit

3 rounds
Pull ups 10
Slit leg squats, 50# dumbbells, 4each

3 Rounds
Farmers walk 175ft, 60#
Sumo shuffle, 45#, 10each

3 Rounds
alternating dumbbell bench press 30# dumbbells, 10
bent over dumbbell rows, 30# dumbbells, 10
3 way sports squats, 30# dumbbells, 9

3 Way plank waterfall, run the length of the tennis court and back
team suicide