October 17, 2008

Warm-up
8, 10, 12
OHS -- empty O-bar
Situps
Hyperextensions
Bardips
Pull ups
Reverse walking lunges hands o'head

Work

Treadmill Intervals, 80 seconds 3mph, 80 seconds 7mph, 20 minutes

Core
3x20
4 way neck machine, 150#
Cable crunches, 150#
Cable push pull, 60#
Hyperextensions
Hanging knee raises

Light weight work out, but, I felt fine during and after so that was refreshing. "J" was working with one handed dead lift using a barbell rather than a dumbbell. 160# pulls on the off side -- kinda interesting. I tried a few on my right side without a strap I lost the balance point but I think I could have pulled it once more, at least, otherwise. Fun to mess with unusual stuff like that.

October 16, 2008

Work out group, about 14 people showed up.

All medicine ball.

Medicine ball partner warmup.

Pre-Work
X-box partner

Work
"Moose", a version of wall ball and "Pig".

Medicine Ball Tennis, with teams.

All good fun 'till somebody loses an eye. Felt pretty ok with todays activities, during the workout, little off after words but not too bad.

October 14, 2008

Warm-up 15, 12, 9

OHS -- empty O-bar
Situps
Hyperextensions
Bardips
Pull ups
Reverse Walking Lunges, hands overhead

Work, 3x15
OHS, 89#
Dumbbell swings, 35#
Assisted Pull ups

Core 3x20
4 way neck machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#
Hyperextensions

Felt a little better, but still not 100%.

October 13, 2008

Workout group. 2 folks showed up. Both feeling kinda ick but forced ourselves through most of it.

General warm-up
Various skips w/arm swings
Carioca, l, r
Forward Shuffle 2left, 2right
Backward shuffle 2left, 2right
Hips in shuffle
Hips out shuffle
Puddle hops
Backward push
Butt kicks
Jogging heel slaps
Jogging instep slaps

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

Plyo, Tabata Interval, 4x, 8 minutes
One legged square hops 2xl, 2xr
Rocket Girls
One legged vertical jump, 2xl, 2xr
Speed Skaters

Pre-Work, 8 minutes
2, pushups
3, reach worms
6, lunges

Work, 2 rounds
¼ mile treadmill
Farmers walk, 1 circuit, 40% bodyweight
12 reps, half body weight thrusters
12 reps, pull ups or supine rows
20 situps

October 10, 2008

Warm up

3x10
OHS, empty O-bar
Sit ups
Hyperextensions
Bar Dips
Pull ups

Work
Hang Cleans, 89#, 76 reps, 4x12, 2x10, 1x8, 22minutes

Core
3x20
4 way neck machine
Cable Push/Pull
Cable Crunches
Hyperextensions
Supine hip march

Feeling gross and puny and just forced myself through it. Yay it is the weekend.

October 9, 2008

Workout group, about a dozen folks showed.

Typical Warm up

General Mobility
Dynamic Flexibility

Pre-work 2-3 minutes continuous
Pushups 4
Air squats 4
Vertical jumps 4

25 yard shuttle run, 4 times

10 seconds of vertical jump
10 seconds of burpees
40seconds of Rocket Girls
3 rounds, 60 seconds of rest

10 seconds of deep Rocket Girls
10 seconds Bear crawl
40 seconds Reach worm
4 rounds, 60 seconds of rest

From goal line to 40 yard line
Run forward 10yards backward 5
Run backward 10 yards and forward 5

Plank relay 6 person teams, 1 in low plank, 1 in each left and right, and again 1 in low plank. Each person bear crawled to the 10 yard, and ran back to the goal line triggering the next person to go, everybody holding the plank mean while.

I've been feeling puny and decided to rest the last week. Didn't really feel all that well today, but, decided to give it a try anyway. I didn't push real hard just tried to finish so this was pretty manageble.