10 rounds of...
10 Back Squat 135#
10 Burpees
Time: 13:57
*85% effort. This was a good one. Did this with no warmup. Had no time. I noticed that since the sectional I have decreased my intensity a little and doing less workouts for time. I am now ready to start to ramp up the volume and intensity for a month or two and see what happens. Looking forward to it. Now I am finally up to date. Time for bed. Out like a deaf kid in musical chairs!! cha ching. boom!
Wednesday, April 28, 2010
Shouler Strength
04/27/10
4 x 5 Press
135/135/145/145
4 x 3 Push Press
155/165/176/186
4 x 1 Push Jerk
198/198/208/220
Felt strong. Happy about my effort
4 x 5 Press
135/135/145/145
4 x 3 Push Press
155/165/176/186
4 x 1 Push Jerk
198/198/208/220
Felt strong. Happy about my effort
Til You Collapse (Literally)
04/26/10
50 power clean 95#
50 situps unanchored
25 pullups
50 kb swings 50#
25 pushups
50 ball slams 20#
25 kal row
50 bench press 95#
50 box jump 20"
25 back extension
50 wall ball
25 ghd situps
250m row
Time: 27:18
This was coming off a crappy weekend and no sleep. 85% effort. This was still a killer. I was out of it for hours after this. Miserable.
50 power clean 95#
50 situps unanchored
25 pullups
50 kb swings 50#
25 pushups
50 ball slams 20#
25 kal row
50 bench press 95#
50 box jump 20"
25 back extension
50 wall ball
25 ghd situps
250m row
Time: 27:18
This was coming off a crappy weekend and no sleep. 85% effort. This was still a killer. I was out of it for hours after this. Miserable.
Ouch. This one hurt!
04/21/10
25 pullups
50 squats
25 burpees
rest 4 minutes for a total of 4 cycles
1-2:20
2-2:58
3-3:14
4-2:35
*Good burn. Got cough
25 pullups
50 squats
25 burpees
rest 4 minutes for a total of 4 cycles
1-2:20
2-2:58
3-3:14
4-2:35
*Good burn. Got cough
run row AGAIN!?
04/16/10
6 mile run
Row Hard/Easy strokes pyramid
10 strokes hard then 10 easy
20/30/40/30/20/10/20/30/40/30/20/10
This was all done under a 1:40 split
6 mile run
Row Hard/Easy strokes pyramid
10 strokes hard then 10 easy
20/30/40/30/20/10/20/30/40/30/20/10
This was all done under a 1:40 split
Lift with Students
04/15/10
5 Deadlift 185#
5 Bench 155#
5 Squat 175#
10 toes to bar
finish wit 55 burpees as a class
AMRAP in 8 minutes at each station
Did this twice with two different groups
Worked up to 1RM Power Snatch 165#
5 Deadlift 185#
5 Bench 155#
5 Squat 175#
10 toes to bar
finish wit 55 burpees as a class
AMRAP in 8 minutes at each station
Did this twice with two different groups
Worked up to 1RM Power Snatch 165#
Grapplers Circuit
04/14/10
3/4 mile intervals- well just 2 of them
4:50
4:30
Grapplers circuit
hammer curs
upright row
snatch
push press
bent row
thruster
lunges
SDHP
Clean and press
with 35#db
10 reps of each
30 sec rest
3 rounds
3/4 mile intervals- well just 2 of them
4:50
4:30
Grapplers circuit
hammer curs
upright row
snatch
push press
bent row
thruster
lunges
SDHP
Clean and press
with 35#db
10 reps of each
30 sec rest
3 rounds
Semi Busy Day
04/13/10
100 squats for time: 1:25
50 pullups
150 pushups
200 squat
100 ghd situps
100 back extensions
10 minute jump rope
10 minute 1 power snatch every minute-don't remember the weight
100 squats for time: 1:25
50 pullups
150 pushups
200 squat
100 ghd situps
100 back extensions
10 minute jump rope
10 minute 1 power snatch every minute-don't remember the weight
Busy DAY!
04/12/10
10...1
pullups
Deadlift 225#
box jump 36"
ring dips
push press 50# db
no time-went hard
5 minute handstand practice.
1...10...1 toes to bar with partner
10 minutes alternating
Run at 8.0 speed and rope slam ball variations
Run 1 mile: 7:30
10...1
pullups
Deadlift 225#
box jump 36"
ring dips
push press 50# db
no time-went hard
5 minute handstand practice.
1...10...1 toes to bar with partner
10 minutes alternating
Run at 8.0 speed and rope slam ball variations
Run 1 mile: 7:30
ROW! ugh!
04/08/10
4 x 1k on a 12 minute center
These are 500m split times
1-1:48.8
2-1:45.8
3-1:45.0
4-1:44.5
4 x 1k on a 12 minute center
These are 500m split times
1-1:48.8
2-1:45.8
3-1:45.0
4-1:44.5
Just a strength day
04/07/10
Strength:
Bench Press 6 x 2
225/245/255/255/255/255
Clean 6 x 2
135 135 145 155 175 195
*definitely could have went heavier on clean. I wasn't planning on doing this until somebody else was doing it and i hopped in.
Strength:
Bench Press 6 x 2
225/245/255/255/255/255
Clean 6 x 2
135 135 145 155 175 195
*definitely could have went heavier on clean. I wasn't planning on doing this until somebody else was doing it and i hopped in.
Partner workout
04/06/10
5 x 5 OHS
95#
then...
20 mins of...
5 high pull 95#
5 ring dips
10 35# db rows
10 plyo pushups
14-17 rounds
5 x 5 OHS
95#
then...
20 mins of...
5 high pull 95#
5 ring dips
10 35# db rows
10 plyo pushups
14-17 rounds
Dumbbell RUN
04/05/10
10...1 Clean and jerk 45# DB
1...10 weighted pullups 45#
with partner. no time
Run 1 mile rest 3 mins
Run 3/4 mile rest 2 mins
Run 1/2 mile rest 1 min
Run 1/4 mile
Time: 23:59
*This was done at a 80% effort
finished with
8 x 25
pushups
situps
10...1 Clean and jerk 45# DB
1...10 weighted pullups 45#
with partner. no time
Run 1 mile rest 3 mins
Run 3/4 mile rest 2 mins
Run 1/2 mile rest 1 min
Run 1/4 mile
Time: 23:59
*This was done at a 80% effort
finished with
8 x 25
pushups
situps
Outdoor Track workout
04/01/10
5 rounds of...
20 double unders
10 pullups
20 pushups
30 squats
400m run
Time: 21:53
*Hard to keep the intensity up. Did alright. 85% effort here.
5 rounds of...
20 double unders
10 pullups
20 pushups
30 squats
400m run
Time: 21:53
*Hard to keep the intensity up. Did alright. 85% effort here.
THE ERG!
03/31/10
3x2k Row with 5 min rest
1-2:01.7 500m split
2-1:59.5 split
3-1:56.9 split
5x10 dips
*Trying to start rowing more. Today was a good workout. I enjoyed it
3x2k Row with 5 min rest
1-2:01.7 500m split
2-1:59.5 split
3-1:56.9 split
5x10 dips
*Trying to start rowing more. Today was a good workout. I enjoyed it
Soccer!
03/30/10
Played goalie and free kicks in the weightroom for a good half hour. It was good day!
Played goalie and free kicks in the weightroom for a good half hour. It was good day!
Hill Run!
03/24/10
8 ascents and descents at the hill on base with students.
Shuttle run
*Hamstrings Ass, and Low back ARE SHOT!!! OWW!
8 ascents and descents at the hill on base with students.
Shuttle run
*Hamstrings Ass, and Low back ARE SHOT!!! OWW!
Plate PT is Back!
03/23/10
15 minute Plate PT with students
Conditioning:
5 rounds of...
30 back extensions
25 ghd situps
Time: 11:23
*Back fatigued. Situps were consistent. Good effort
15 minute Plate PT with students
Conditioning:
5 rounds of...
30 back extensions
25 ghd situps
Time: 11:23
*Back fatigued. Situps were consistent. Good effort
BEOWULF!
Conditioning:
Beowulf-
800m run
1000m row
50 ring dips
100 pullups
150 ball slams
1000m row
800m run
Time: 33:15
*Constant pace. about 85% effort. partitioned 5/10/15
Strength:
Squats
135/155/185/210/240 3 reps each
275(max rep)x 7
Beowulf-
800m run
1000m row
50 ring dips
100 pullups
150 ball slams
1000m row
800m run
Time: 33:15
*Constant pace. about 85% effort. partitioned 5/10/15
Strength:
Squats
135/155/185/210/240 3 reps each
275(max rep)x 7
Way Late!
03/19/10
Strength:
Deadlift
145/185/215/235/275 5 reps each
305x7
*body beat up from the week. Had no desire.
Bench Press
100/125/150/165/185 5 reps each
215x13
Conditioning
This was done prior to the Strength.
Ran 7 miles at the pace our Runners run at. Blah. This definitely got me tired for deadlifts
Strength:
Deadlift
145/185/215/235/275 5 reps each
305x7
*body beat up from the week. Had no desire.
Bench Press
100/125/150/165/185 5 reps each
215x13
Conditioning
This was done prior to the Strength.
Ran 7 miles at the pace our Runners run at. Blah. This definitely got me tired for deadlifts
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