Ninja Mile
Eugene 18:03
Dayna 21:50
After we trained Micah, Alex and Jennifer came over and did Ball Buster to start:
Micah 1:13, Jennifer 1:25 and Alex 1:53.
I made up another Ninja Mile with abbreviated event reps:
Run 400 or Row 500
15 Barbell Push Press
15 KB Swing
15 GHD Situps
Run 400 or Row 500
12 Pullups
12 Ring Pushups
12 Wall Ball
Run 400 or Row 500
9 Tire Flip + Jump in and out
9 Clean-FS-Thruster
9 DL + Box Jump
Micah: 14:40
Jennifer: 21:47
Alex: 26:20
Tuesday, July 18, 2006
Monday July 17, 2006
Used slam balls as the weight for clean practice and came up with:
Ball Buster
Burpee to the ball
Stand to squat clean
Stand and do a wall ball throw of the ball straight up
Catch the ball, lower it, press it
Slam the ball
That's 1
We did that x 10.
Oly lift practice with plumbing pipes filled with sand.
Ball Buster
Burpee to the ball
Stand to squat clean
Stand and do a wall ball throw of the ball straight up
Catch the ball, lower it, press it
Slam the ball
That's 1
We did that x 10.
Oly lift practice with plumbing pipes filled with sand.
Saturday July 15, 2006
Spent 6 hours in the sun directing traffic for the STP. For any that did the ride I was at the intersection of 159th and Pacific cheering you on and stopping the cars.
Thursday July 13, 2006
Ninja Mile
Run 400 or Row 500
21 Swings
21 SDLHP
21 KB Push Press
Run 400 or Row 500
15 Pullups
15 Ring Dips
15 KB Snatches (ea. hand)
Run 400 or Row 500
9 DL + box jump
9 Rage ball + Burpee
9 Dbl. KB C & J
Alyse - She was on her own and forgot to start the clock. Thinks it was 30 minutes.
Run 400 or Row 500
21 Swings
21 SDLHP
21 KB Push Press
Run 400 or Row 500
15 Pullups
15 Ring Dips
15 KB Snatches (ea. hand)
Run 400 or Row 500
9 DL + box jump
9 Rage ball + Burpee
9 Dbl. KB C & J
Alyse - She was on her own and forgot to start the clock. Thinks it was 30 minutes.
Wednesday July 12, 2006
Micah did Travelin' Barbara but did both the run and the row and finished in 22:50. Later in the day I did some Thai boxing bag work.
Tuesday July 11, 2006
Travelin' Barbara
Eugene 17:41
Jennifer 21:36
Did 100 pullups afterwards...well 55 more to make 100 total.
Eugene 17:41
Jennifer 21:36
Did 100 pullups afterwards...well 55 more to make 100 total.
July 10, 2006
Travelin' Barbara
500 row or 400 run
15 pullups
15 ring pushups
25 situps
40 squats
x 3 for time
Dayna 21:54
Alyse 23:22
500 row or 400 run
15 pullups
15 ring pushups
25 situps
40 squats
x 3 for time
Dayna 21:54
Alyse 23:22
Saturday July 8, 2006
Ii did 100 pullups in sets of 10 varying the grip, using finger loops, using rock holds...all in the name of keeping it interesting.
Friday July 7, 2006
SWAT Day
KB work, tough training day ahead so we took it easy.
In the afternoon Jennifer and Alex did yesterday's workout with Jennifer running 400 each time and Alex running 300 each time.
Alex 18:43
Jennifer 19:13
KB work, tough training day ahead so we took it easy.
In the afternoon Jennifer and Alex did yesterday's workout with Jennifer running 400 each time and Alex running 300 each time.
Alex 18:43
Jennifer 19:13
Thursday, July 06, 2006
Thursday July 6, 2006
1,250 early morning swim
Afternoon
Row 1000/Run 800
21 DB Thrusters (30) (25) (20)
21 Ball Slams (25)
21 Tire Jumps
Row 500/Run 400
15 Wall Ball (20) (12)
15 KB Snatch 15/15 (44) (36) (26)
15 Ring pushups
Row 250/Run 200
9 Dbl KB PP (44) (36) (26)
9 Pullups
9 BB C&J (115) (75)
One of my gals has broken foot she just got out of the plastic cast and can't run yet. Her twin has a 1" leg length difference and a bad back that keeps her from running very far. Broken foot (Dayna) rowed while short leg (Alyse) ran and Alyse did 600, 300 and 100. Our times were Eugene 16:42 Dayna 17:14 Alyse 18:00.
Afternoon
Row 1000/Run 800
21 DB Thrusters (30) (25) (20)
21 Ball Slams (25)
21 Tire Jumps
Row 500/Run 400
15 Wall Ball (20) (12)
15 KB Snatch 15/15 (44) (36) (26)
15 Ring pushups
Row 250/Run 200
9 Dbl KB PP (44) (36) (26)
9 Pullups
9 BB C&J (115) (75)
One of my gals has broken foot she just got out of the plastic cast and can't run yet. Her twin has a 1" leg length difference and a bad back that keeps her from running very far. Broken foot (Dayna) rowed while short leg (Alyse) ran and Alyse did 600, 300 and 100. Our times were Eugene 16:42 Dayna 17:14 Alyse 18:00.
Wednesday, July 05, 2006
Tuesday July 4, 2006
Ball Thruster passes over bar x 20
Squat
Ring Pushups
Pullups
Leg press
Bench Press
Lat pull
Reps of 12-8--6 with last three exercises on C2 Dynomometer
Road Rage x 10
Dayna 3:05
Alyse 3:34
For me:
30 pullups
10, 9, 8...1 (55) 2:37
15 pullups
Assorted dips weighted and unweighted
Squat
Ring Pushups
Pullups
Leg press
Bench Press
Lat pull
Reps of 12-8--6 with last three exercises on C2 Dynomometer
Road Rage x 10
Dayna 3:05
Alyse 3:34
For me:
30 pullups
10, 9, 8...1 (55) 2:37
15 pullups
Assorted dips weighted and unweighted
Monday July 3, 2006
250 EZ
250 Hard
500 Hard
Eugene 1:48
Dayna 1:55
Alyse 2:01
Scott 1:48
Tabata Row
Dayna 9:14
Eugene 8:95
Alyse 8:14
Scott 960
Knees to elbows
Band pulls
Hollow rock
Leg shooters/leg throws
10-8-6
250 Hard
500 Hard
Eugene 1:48
Dayna 1:55
Alyse 2:01
Scott 1:48
Tabata Row
Dayna 9:14
Eugene 8:95
Alyse 8:14
Scott 960
Knees to elbows
Band pulls
Hollow rock
Leg shooters/leg throws
10-8-6
Thursday June 29, 2006
2 hand Swing x 20
Walking DARC Swings
Swing-Flip/SDLHP Catch-Squat-Throw x 8
Turkish Get up x 3
Dbl KB Press 2 x 6
Dbl KB Row 2 x 8
Floor Press 2 x 10
PP - Swing - SDLHP 3 x 8
Snatch - Swing - Aligator Crawl 15 each x 3
Dayna 9:11
Stuart: 8:15
Eugene: 7:15
Loree: 8:00
Jennifer: 8:55
Walking DARC Swings
Swing-Flip/SDLHP Catch-Squat-Throw x 8
Turkish Get up x 3
Dbl KB Press 2 x 6
Dbl KB Row 2 x 8
Floor Press 2 x 10
PP - Swing - SDLHP 3 x 8
Snatch - Swing - Aligator Crawl 15 each x 3
Dayna 9:11
Stuart: 8:15
Eugene: 7:15
Loree: 8:00
Jennifer: 8:55
Wednesday June 28, 2006
Valeo Ball Bounce
Oliva
Dayna: 9:19
Stuart: 11:09
Alyse: 8:11
Pauline
KB Snatch (15/15)
Ball Slam (25)
Wall Ball (25)
SDLHP
Reps of 15-12-9
Dayna: 11:30
Stuart: 14:10
Alyse: 14:10
Oliva
Dayna: 9:19
Stuart: 11:09
Alyse: 8:11
Pauline
KB Snatch (15/15)
Ball Slam (25)
Wall Ball (25)
SDLHP
Reps of 15-12-9
Dayna: 11:30
Stuart: 14:10
Alyse: 14:10
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