Warm up
Basically, I taught "M" how to do OHS and started to introduce Squat Cleans to him. So, not much of a warm up. But today's work was fairly light so I didn't worry about it.
Work out
Press 3x5, 115#
Hang Squat Cleans, 3x5, 135#
Squats, 3x5, 190#
Glute-Ham Raises 3x8
Core 3x20
4 way neck Machine, 150#
Cable Crunches, 150#
Cable Push Pull, 80#
hyperextensions
supine hip march
So what I'm doing is a combination of Rippetoe's Starting Strength workouts and a 10 week cycle I found at EXRX.net. The cycle oscillates between weeks of increasing intensity and weeks of relative rest. So this week is 65% of 1 rep max. Last week was 80% and next week will be back up to 85% the week after 75%. I like the periodization. I'm not convinced the exercises and the number of sets and reps are ideal for me. But, I can work that out.
After tanking this fall I really need to think more clearly about cycles of intensity.
Wednesday, December 10, 2008
Tuesday, December 9, 2008
December 9, 2008
Warm up
10 minutes of treadmill intervals
glute and ham stretches
reverse lunges
ohs naked o-bar
Work out
Squats 3x5, 190#
Glute-Ham Raises, 3x10
Standing leg raises, left side, 3x8, 100#
Bench Press 3x5, 185#
Dead lift 1x5, 275#
Core
4 way neck machine, 3x20, 120#
cable crunches, 3x30, 150#
cable push pull, 3x20, 70#
hyperextensions, 3x20
supine hip march, 3x20
10 minutes of treadmill intervals
glute and ham stretches
reverse lunges
ohs naked o-bar
Work out
Squats 3x5, 190#
Glute-Ham Raises, 3x10
Standing leg raises, left side, 3x8, 100#
Bench Press 3x5, 185#
Dead lift 1x5, 275#
Core
4 way neck machine, 3x20, 120#
cable crunches, 3x30, 150#
cable push pull, 3x20, 70#
hyperextensions, 3x20
supine hip march, 3x20
Monday, December 8, 2008
December 8, 2008
Work out group 10 showed up.
Medicine Ball Warm up
Chest Pass
hip toss to dead catch
egg toss
one handed toss and catch
split squat twisting toss and catch
ball slams
putts l and r
1 leg shotguns
reverse egg toss
Dynamic Flexibility
Tiger Pushups
Scorpions/Crucifixtion
Reverse walking lunge
high knee, lunge, quad stretch
Inchworms
hurdle walk/reverse hurdle walk
elbow to instep, overhead reach
lunge and reach, back and stretch
Partner Work
1 lap on track -- trigger event
continuous movement
seated twist pass, 2l and 2r
1 push up 4 shoulder taps
MediBall Putts, 2l and 2r
Chest Pass to sit up, 2x and switch -- bonus if needed
Partner squat -- bonus if needed
Move the mountain -- trigger event
MediBall Pass Barbarian Squats
Tire Rolls
x-box
Alligator crawl, side shuffle box -- bonus if needed
mediball pushups alternating hands -- bonus if needed
Tabata, MediBall Core
Vertical Chops
Side to Side Chops
diagonal chops
lunge and reach
Fairly good workout. I do a poor job of explaining things so I guess folks get confused. But everybody kept busy and nobody puked so what the hell.
Medicine Ball Warm up
Chest Pass
hip toss to dead catch
egg toss
one handed toss and catch
split squat twisting toss and catch
ball slams
putts l and r
1 leg shotguns
reverse egg toss
Dynamic Flexibility
Tiger Pushups
Scorpions/Crucifixtion
Reverse walking lunge
high knee, lunge, quad stretch
Inchworms
hurdle walk/reverse hurdle walk
elbow to instep, overhead reach
lunge and reach, back and stretch
Partner Work
1 lap on track -- trigger event
continuous movement
seated twist pass, 2l and 2r
1 push up 4 shoulder taps
MediBall Putts, 2l and 2r
Chest Pass to sit up, 2x and switch -- bonus if needed
Partner squat -- bonus if needed
Move the mountain -- trigger event
- Mediball carry, 2 pushups on the baseline
- Bear crawl, run, 2 pushups on the baseline
MediBall Pass Barbarian Squats
Tire Rolls
x-box
Alligator crawl, side shuffle box -- bonus if needed
mediball pushups alternating hands -- bonus if needed
Tabata, MediBall Core
Vertical Chops
Side to Side Chops
diagonal chops
lunge and reach
Fairly good workout. I do a poor job of explaining things so I guess folks get confused. But everybody kept busy and nobody puked so what the hell.
Saturday, December 6, 2008
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