Work out Group
1/2 mile, warm up, movements on the straits and jog the curves, for example, skip with a twist, and crazy legs
Medi-ball mani, lots of different tosses for about 20 minutes
partner move the mtn.
10 medi ball chest passes
run/burpees
3 rounds each
Tuesday, February 21, 2012
Monday, February 20, 2012
2/20/2012
Treadmill, 2miles, 1/4 mile intervals, 4.1mph, and 3.2mph
Gravitron, 60% bodyweight
bar dips, 3x8
pull ups, 3x8
inverted bosu ball, air squats, 3x16
Gravitron, 60% bodyweight
bar dips, 3x8
pull ups, 3x8
inverted bosu ball, air squats, 3x16
Friday, February 17, 2012
2/17/2012
Work out group
Standard warm up and dynamic flexibility
Run a lap, trigger event
box ups
renegade rows
dumbbell thrusters
partner medi ball
partner tire flips
we did 3 rounds. I quit at this point, 45 minutes or so.
Standard warm up and dynamic flexibility
Run a lap, trigger event
box ups
renegade rows
dumbbell thrusters
partner medi ball
partner tire flips
we did 3 rounds. I quit at this point, 45 minutes or so.
Thursday, February 16, 2012
Wednesday, February 15, 2012
Tuesday, February 14, 2012
2/14/2012
Treadmill, 1.5 miles, 1/4 mile intervals, 4mph, 3mph
Bar dips 3x3
Pull ups, 3x3
Air squats, 3x8
supersetted with:
Gravitron, 45%
bardips, 3x8
pull ups, 3x8
inverted bosu ball air squats, 3x8
Cable crunches, 150# and good mornings, 25#, 2 sets, 26 and 20, 13 and 10
Bar dips 3x3
Pull ups, 3x3
Air squats, 3x8
supersetted with:
Gravitron, 45%
bardips, 3x8
pull ups, 3x8
inverted bosu ball air squats, 3x8
Cable crunches, 150# and good mornings, 25#, 2 sets, 26 and 20, 13 and 10
Monday, February 13, 2012
2/13/2012
Treadmill, 1.5 miles, 1/4 mile intervals, 4mph, 3mph
Gravitron
bar dips, 3x8, 45% assistance
pull ups, 3x8, 45% assistance
inverted bosu ball air squats, 3x16
Cable Crunches, 150#, 10 neutral stance, 8 each side lunge stance
Gravitron
bar dips, 3x8, 45% assistance
pull ups, 3x8, 45% assistance
inverted bosu ball air squats, 3x16
Cable Crunches, 150#, 10 neutral stance, 8 each side lunge stance
Thursday, February 9, 2012
2/9/2012
Yoga.
I could feel my hips and shoulders loosening up. More disturbingly, yet, surprisingly good, was the lower back and pelvis. Perhaps that is ironic or at least symptomatic since the instructor was working on shoulders.
I didn't break wind. I didn't rip the wires out of the stereo playing the twinkly new age chant music. So, all in all a good session.
I could feel my hips and shoulders loosening up. More disturbingly, yet, surprisingly good, was the lower back and pelvis. Perhaps that is ironic or at least symptomatic since the instructor was working on shoulders.
I didn't break wind. I didn't rip the wires out of the stereo playing the twinkly new age chant music. So, all in all a good session.
Wednesday, February 8, 2012
2/8/12
Treadmill, 1/4 mile intervals, 4mph, 3mph, 1 mile
Gravitron bar-dips and pull ups, 45% body-weight, 3x8
inverted bosu ball air squats, 3x12
75# dumbbells farmers walk, 1 round
150# cable crunches, 8 neutral feet, 2x8 with alternating lunge stance
45# Goodmornings
Gravitron bar-dips and pull ups, 45% body-weight, 3x8
inverted bosu ball air squats, 3x12
75# dumbbells farmers walk, 1 round
150# cable crunches, 8 neutral feet, 2x8 with alternating lunge stance
45# Goodmornings
2/7/2012
Sorry but things just got pathetic. Caught the worst flu I've had in years, despite a flu shot, and that knocked me down for 12 days. Less than a week later I caught a piss ant cold. So, today was my first day back.
Elliptical thingy, 1 mile
Treadmill, 1/4 mile intervals, 4mph, and 3mph, 1 mile
Gravitron Bar-dips and pullups, 50% body-weight, 3x8
Inverted bosu ball air squats, 3x12
Elliptical thingy, 1 mile
Treadmill, 1/4 mile intervals, 4mph, and 3mph, 1 mile
Gravitron Bar-dips and pullups, 50% body-weight, 3x8
Inverted bosu ball air squats, 3x12
Subscribe to:
Posts (Atom)
Posts
