September 9, 2010

Workout group, 16 folks, no vest.

Warmup
Fairly standard warm up, little longer course, but the same movements.

Pre-Work
10 yard run toward partner, plant foot slap hands, lather rinse repeat... doing it was more fun and easier then explaining it.

Work
1 practice round, then 3 rounds as fast as possible
2x 20 yard backward shuffle, 2 left, 2 right, run back
10 reverse walking lunges with medi-ball overhead
10 jump and stick with medi-ball
10 Renegade Rows

2 Rounds
6-10 Medi-ball push-ups
2x Clock Face Lunges
medi-ball hold windshield wipers
Move the Mountain, 5, 10, 15, second round, 5, 15, 30

I felt great today.

Workout # 2

Weighted vest

Warm up
Hang Squat Cleans, 95#, 10, 8, 6, 4, 2
Push up burpees with a pull up, 2, 4, 6, 8, 10

Farmer Walk Stair Climb, 45# and 25# 1 cycle

Work
Incline Bench Press, 135#x12, 115#x10, 95#x8
Pull ups, 8, 6, 6

10 minutes on the elliptical thingy

100# dumbbells, Farmer walk 75ft
4-way neck machine, 150#, 5x5x5x5
Cable Push Pull, 50#, 10 per side
100# dumbbells, Farmer walk 75ft

Had to pick up after the students, what a freaking mess, and I was driven out finally by the hiphop lyrics.