Cloak of Despair
Eugene 24:38
Loree 26:54
Alyse 27:40
The row was the only part that got me winded at all but the push press, pullup, ring pushup combo conspired to just smoke my arms and back. I will be swimming in the morning and I have a feeling it may be more of a recovery swim than a hammerfest.
Thursday, November 30, 2006
Wednesday November 29, 2006
Cloak of Despair
500 meter row
25 Barbell Pushpress with 75
25 Pullups
25 Ring pushups
4 rounds for time
Dayna 32:13
Stuart 42:48
500 meter row
25 Barbell Pushpress with 75
25 Pullups
25 Ring pushups
4 rounds for time
Dayna 32:13
Stuart 42:48
Tuesday November 28, 2006
DL 5 x 5 from the floor, 5 x 5 from below the knees, 5 x 5 from above the knees to 365 this time.
Bent knees Good Mornings for 3 x 5 with 135, 155, 185
Jumping squats from pins at the elbows for 5 x 5 with 185, 255, 245, 265 and 286.
Stuart and Dayna
Bent knees Good Mornings for 3 x 5 with 135, 155, 185
Jumping squats from pins at the elbows for 5 x 5 with 185, 255, 245, 265 and 286.
Stuart and Dayna
Tuesday, November 28, 2006
Monday November 27, 2006
Max pullups
Eugene 61
Stuart 25
Loree 26 blue band
Dayna 13 grn band
Alyse 11 grn band
SPUDS 1 x 10
The Bear
75-85-95-115-135
Dayna was able to do the 135 for one rep and Stuart did 3
Eugene 61
Stuart 25
Loree 26 blue band
Dayna 13 grn band
Alyse 11 grn band
SPUDS 1 x 10
The Bear
75-85-95-115-135
Dayna was able to do the 135 for one rep and Stuart did 3
Sunday November 26, 2006
SPUDS
Swinging Push Ups and DipS 2 x 10 reps
The Bear
Reps of 5-4-3-2-1 with 65-75-85-95 and 115 did 1-1-1 with 115
DROOL
Dumbells, Rocks and Odd Object Lifts
DB, Rocks, heavy bags, 75 lb ball 5 laps of 2 reps each
Swinging Push Ups and DipS 2 x 10 reps
The Bear
Reps of 5-4-3-2-1 with 65-75-85-95 and 115 did 1-1-1 with 115
DROOL
Dumbells, Rocks and Odd Object Lifts
DB, Rocks, heavy bags, 75 lb ball 5 laps of 2 reps each
Sunday, November 26, 2006
Friday, November 24, 2006
Friday November 24, 2006
Bob and Loree
The Bear for 3/3/3 and then 5
Barbell Colleen and Jerk + 3 Box Jumps x 8 reps
GHD Wallball
Hollow Rock
The Bear for 3/3/3 and then 5
Barbell Colleen and Jerk + 3 Box Jumps x 8 reps
GHD Wallball
Hollow Rock
Thursday, November 23, 2006
Thursday November 23, 2006 (Thanksgiving)
The Bear
We did 3 reps of the Squat Clean and Press, then 3 more of that and the Back Squat and Push Press then 3 more of Front Squat and Thruster. Then we did 5 reps of the whole thing.
Next was a barbell Colleen and Jerk which is a squat clean and then three push presses followed up with 3 box jumps repeating for 8 times through. A killer for me. Used the new 24" box and that made it very tough. Working on a name for this: Maybe Jump Colleen with a Barbell or Jumping Colleen with a Barbell or perhaps Colleen gets jumped with a Barbell. Something like that.
Did the GHD Wall Ball again. Stuart and I did 10 reps with the 12 then 10 more with the one handed 10 lb ball, then 10 with the 6 and finally 10 more one handed with the 5. Dayna tore it up without stopping but Jennifer and her son Alex suffered with the lighter balls. This one takes some work.
Feet under the big tire for 15 reps of weighted sit ups with medicine balls.
100 Jumping Pullups
Eugene 1:55
Stuart 2:05
Alex 2:16
Dayna 2:45
Jennifer 3:15
EZ bike on the CT for 8 miles. Wanted more but the Thanksgiving day family thing put an end to my ride.
We did 3 reps of the Squat Clean and Press, then 3 more of that and the Back Squat and Push Press then 3 more of Front Squat and Thruster. Then we did 5 reps of the whole thing.
Next was a barbell Colleen and Jerk which is a squat clean and then three push presses followed up with 3 box jumps repeating for 8 times through. A killer for me. Used the new 24" box and that made it very tough. Working on a name for this: Maybe Jump Colleen with a Barbell or Jumping Colleen with a Barbell or perhaps Colleen gets jumped with a Barbell. Something like that.
Did the GHD Wall Ball again. Stuart and I did 10 reps with the 12 then 10 more with the one handed 10 lb ball, then 10 with the 6 and finally 10 more one handed with the 5. Dayna tore it up without stopping but Jennifer and her son Alex suffered with the lighter balls. This one takes some work.
Feet under the big tire for 15 reps of weighted sit ups with medicine balls.
100 Jumping Pullups
Eugene 1:55
Stuart 2:05
Alex 2:16
Dayna 2:45
Jennifer 3:15
EZ bike on the CT for 8 miles. Wanted more but the Thanksgiving day family thing put an end to my ride.
Wednesday, November 22, 2006
Wednesday November 22, 2006
Stuart, Marci and me
Row 500 to warm up, Stuart pulled a 1:38
The Bear:
Squat Clean
Stand and Military Press
Lower behind neck for Back Squat
Stand and Push Press
Lower to Front for Front Squat
Stand and Thruster
Worked each element for a few reps then did 3 stopped for a bit, then 5. Very difficult combination of movements.
Next to the GHD for some GHD Wall Ball. Stuart and I did the 12 for 10 reps then a 10 lb mini ball for one handed throws for 10 reps total. Marci did a 6 lb ball and then 5 lb one hand throws. For the second set we did 12 lbs for 10, 10 lbs one handed for 10 total, a 6 lb ball with both hands for 10 then the 5 lb ball for 10 more. Marci repeated the first set.
Lastly we did 15 reps of dumbbell elevated situps keeping them 90 degrees to the ground throughout the sit up.
Row 500 to warm up, Stuart pulled a 1:38
The Bear:
Squat Clean
Stand and Military Press
Lower behind neck for Back Squat
Stand and Push Press
Lower to Front for Front Squat
Stand and Thruster
Worked each element for a few reps then did 3 stopped for a bit, then 5. Very difficult combination of movements.
Next to the GHD for some GHD Wall Ball. Stuart and I did the 12 for 10 reps then a 10 lb mini ball for one handed throws for 10 reps total. Marci did a 6 lb ball and then 5 lb one hand throws. For the second set we did 12 lbs for 10, 10 lbs one handed for 10 total, a 6 lb ball with both hands for 10 then the 5 lb ball for 10 more. Marci repeated the first set.
Lastly we did 15 reps of dumbbell elevated situps keeping them 90 degrees to the ground throughout the sit up.
Tuesday November 21, 2006
Four Ball Rage Ball for 2 laps
10 Thrusters
10 Swings
10 Pullups
For reps of 10-8-6-4
DL + Box Jump 8
GHD Situps 10
Push Press 10
Pullups 10
3 rounds for time
Loree 7:39
Dayna 7:56
Alyse 9:03
Elizabeth 10:57
10 Thrusters
10 Swings
10 Pullups
For reps of 10-8-6-4
DL + Box Jump 8
GHD Situps 10
Push Press 10
Pullups 10
3 rounds for time
Loree 7:39
Dayna 7:56
Alyse 9:03
Elizabeth 10:57
Tuesday, November 21, 2006
Monday November 20, 2006
Early morning swim with Elizabeth
1000 pull with buoy (500 for Elizabeth)
500 under/overs
500 drill
200 pull with buoy
25 x 2 on 30 sec
50 on 1 min
100 on 2 min
100 pull
Shortened main set, had to be out of the water at 0650.
1100 Marci
EZ 500 row
Tabata squats for 6 sets first was 14 final score was 8.
Rage ball for 6 ez efforts. Pushups on knees.
Row 250 then press, push press then push jerk with 35 lb barbell x 2
Jumping pullups, swings, wall ball 2 x 10
Light DB's overhead with sit ups
Abmat situps
1630
4 ball rage ball rotation around tire x 3 laps
Row 250 then barbell press, push press, push jerk for 5 reps each. Loree and Eugene paired up and Bob and Alyse paired up. Guys had 95 lbs, Loree had 35 and Alyse had 60 for the first set 70 for the second two. Three times through for time. L and E 7:25, B and A 7:37.
Max pullups followed by max Wall Ball for one minute each x 3.
Eugene - pullups 32, 35, 37 wall ball 22, 20, 25 for a total of 171
Bob - pullups 25, 30, 25 (blue) wall ball 20, 21, 20 for a total of 131
Alyse - pullups 13, 13, 14 (grn) wall ball 32, 32, 32, (12) for a total of 136
Loree - pullups 25, 23, 22 (blue) wall ball 26, 25, 28 (12) for a total of 149
Dynamax situp drills and at the end 15 DB overhead situps. Love those.
1000 pull with buoy (500 for Elizabeth)
500 under/overs
500 drill
200 pull with buoy
25 x 2 on 30 sec
50 on 1 min
100 on 2 min
100 pull
Shortened main set, had to be out of the water at 0650.
1100 Marci
EZ 500 row
Tabata squats for 6 sets first was 14 final score was 8.
Rage ball for 6 ez efforts. Pushups on knees.
Row 250 then press, push press then push jerk with 35 lb barbell x 2
Jumping pullups, swings, wall ball 2 x 10
Light DB's overhead with sit ups
Abmat situps
1630
4 ball rage ball rotation around tire x 3 laps
Row 250 then barbell press, push press, push jerk for 5 reps each. Loree and Eugene paired up and Bob and Alyse paired up. Guys had 95 lbs, Loree had 35 and Alyse had 60 for the first set 70 for the second two. Three times through for time. L and E 7:25, B and A 7:37.
Max pullups followed by max Wall Ball for one minute each x 3.
Eugene - pullups 32, 35, 37 wall ball 22, 20, 25 for a total of 171
Bob - pullups 25, 30, 25 (blue) wall ball 20, 21, 20 for a total of 131
Alyse - pullups 13, 13, 14 (grn) wall ball 32, 32, 32, (12) for a total of 136
Loree - pullups 25, 23, 22 (blue) wall ball 26, 25, 28 (12) for a total of 149
Dynamax situp drills and at the end 15 DB overhead situps. Love those.
Sunday November 19, 2006
Marci
Row 500 ez to warm up
Ball cleans
Rage ball x 6
Wall Ball
Swings
Ab work
PM EZ CT bike ride 25 miles in 1:49:00
Row 500 ez to warm up
Ball cleans
Rage ball x 6
Wall Ball
Swings
Ab work
PM EZ CT bike ride 25 miles in 1:49:00
Saturday November 18, 2006
AM Day one intro for Marci from County Dispatch
PM with Bob
DL ME 5 x 5 x 3
From the floor, Sumo DL 135, 185, 225, 255, 275
In rack from below knees 275, 295, 315, 325, 355
In rack from above knees 355, 375, 405, 455, 475
Bob got to around 300 in his heaviest pull. I got 20 pounds more this time than last but don't see 500 coming too soon.
PM with Bob
DL ME 5 x 5 x 3
From the floor, Sumo DL 135, 185, 225, 255, 275
In rack from below knees 275, 295, 315, 325, 355
In rack from above knees 355, 375, 405, 455, 475
Bob got to around 300 in his heaviest pull. I got 20 pounds more this time than last but don't see 500 coming too soon.
Sunday, November 19, 2006
Friday November 17, 2006
Row 500 easy
Pairs Road Rage x 10
Pairs tire flip and jump
KB Stiff Legged DL 10/10
Swings 20
Sandbag full squat clean 8
Box jumps 10
Eugene, Jennifer, Alex, Loree
Pairs Road Rage x 10
Pairs tire flip and jump
KB Stiff Legged DL 10/10
Swings 20
Sandbag full squat clean 8
Box jumps 10
Eugene, Jennifer, Alex, Loree
Thursday November 16th 2006
Helen
Elizabeth 11:50
Loree 11:50
Bob 13:25
250 Row
W/B 10
Push Press 10
KB Snatch 5/5
Ring Pushup 10
Loree 13:00
Bob 14:40
Elizabeth 11:50
Loree 11:50
Bob 13:25
250 Row
W/B 10
Push Press 10
KB Snatch 5/5
Ring Pushup 10
Loree 13:00
Bob 14:40
Wednesday November 15, 2006
Obstacle Course
4 Dynamax balls
2 stair steps
24" box
20" box
16" box with smaller 8" box on top (low or high jump)
Bench
Two stacked large tires
8 laps through with sideward hops over Dynamax balls, jump over or jump on each step of stairs then off the back, jump on each of the boxes, jump over the bench then crawl under the bench, climb into then out of the tires then back to the start.
10 lb ball tosses, throws and squats
Agility hops one and two legged
Steep bench ball throws
4 Dynamax balls
2 stair steps
24" box
20" box
16" box with smaller 8" box on top (low or high jump)
Bench
Two stacked large tires
8 laps through with sideward hops over Dynamax balls, jump over or jump on each step of stairs then off the back, jump on each of the boxes, jump over the bench then crawl under the bench, climb into then out of the tires then back to the start.
10 lb ball tosses, throws and squats
Agility hops one and two legged
Steep bench ball throws
Tuesday November 14, 2006
Jump Rope 2 min rounds x 3
Wall Ball (20)
Ball Slam (20)
KB Snatch (44)
Hammer hits
Reps of 12-10-8-6
Lenn 6:46, Alyse 7:01, Stuart 6:56, Dayna 6:56
Row 500
Ring Pushups 25
3 rounds for time
Stuart 13:19, Dayna 12:35, Alyse 11:45, Lenn 12:52
Wall Ball (20)
Ball Slam (20)
KB Snatch (44)
Hammer hits
Reps of 12-10-8-6
Lenn 6:46, Alyse 7:01, Stuart 6:56, Dayna 6:56
Row 500
Ring Pushups 25
3 rounds for time
Stuart 13:19, Dayna 12:35, Alyse 11:45, Lenn 12:52
Wednesday, November 15, 2006
New Stuff
I've added a new squat cage built into a 5 layer lifting platform and a 24" jump box made from the platform scrap. The top surface of both is made of birch topped 3/4" plywood. The platform's bottom two layers is 3/4" CDX plywood. Then comes the rack bolted into the platform. Next is 7/16ths OSB, 1 sheet of 3/4" plywood and finally the stall mats on the outside edges. In the center is the same with the top being the birch topped plywood. Sanding and polyurathane over the stickers to the tune of about 8 coats gives the finish shown. Tuesday, November 14, 2006
Monday November 13, 2006
AM Swim with Elizabeth
600 pull
250 under/under (hypoxic swims)
500 drill (ea x 100 - no hands on side, one arm extended on side, slow exchange with arm extended, zipper drill, fist drill)
400 main as 25 x 2, 50, 100 for two sets on the 30, 1:00, 2:00
250 cool down
Afternoon workout:
5 ball rotationg rage ball around tire for two laps
5/5 KB Snatch
10 Ball Slams
10 Hammer Hits
10 Pullups
10 Ring Pushups
x 3
Eugene, 5:00, Stuart 6:54, Dayna 7:42, Alyse 7:57, Loree 8:02
Heavy KB Lifts
2 x 44 lb KB
2 x 52 lb KB
1 x 61 lb KB (I only have one)
Press x 8, then push press x 6 then push jerk times 4 with each hand
1 x 52
1 x 61
1 x 70
Press x 8 then push press x 6 then push jerk x 4 with right then come back for the same reps with the left hand
2 x 44
2 x 52
1 x 61
1 x 70
Reps of 10, 8, 6, 4 for the 2 hand clean for the first two then one hand clean for the second two
1 x 52
1 x 61
1 x 70
1 x 88
Reps of 8, 7, 6, 5 for the one hand clean using the same arm for new set with no rest in-between and the repeating with the other arm.
600 pull
250 under/under (hypoxic swims)
500 drill (ea x 100 - no hands on side, one arm extended on side, slow exchange with arm extended, zipper drill, fist drill)
400 main as 25 x 2, 50, 100 for two sets on the 30, 1:00, 2:00
250 cool down
Afternoon workout:
5 ball rotationg rage ball around tire for two laps
5/5 KB Snatch
10 Ball Slams
10 Hammer Hits
10 Pullups
10 Ring Pushups
x 3
Eugene, 5:00, Stuart 6:54, Dayna 7:42, Alyse 7:57, Loree 8:02
Heavy KB Lifts
2 x 44 lb KB
2 x 52 lb KB
1 x 61 lb KB (I only have one)
Press x 8, then push press x 6 then push jerk times 4 with each hand
1 x 52
1 x 61
1 x 70
Press x 8 then push press x 6 then push jerk x 4 with right then come back for the same reps with the left hand
2 x 44
2 x 52
1 x 61
1 x 70
Reps of 10, 8, 6, 4 for the 2 hand clean for the first two then one hand clean for the second two
1 x 52
1 x 61
1 x 70
1 x 88
Reps of 8, 7, 6, 5 for the one hand clean using the same arm for new set with no rest in-between and the repeating with the other arm.
Sunday November 12, 2006
Dayna, Stuart, Bob, Elizabeth and Eugene
Ball Squat Throws (with 10 lb mini ball)
2 x 5 ball rotation rage ball
Stair Climb (2-steps) with up to 52 lb KB (10)
Box Jump (10)
Thrusters 40 lbs (10)
OLS on 24" box (5 each leg)
Sandbag clean and squat (6)
3 rotations through
Lateral hops over Dynamax balls (3) then three box jumps to different boxes in a line for 8 rotations
Immediately after this workout Elizabeth and I did the Spinervals 1 workout which is a 45 minute high-intensity cycling workout.
Ball Squat Throws (with 10 lb mini ball)
2 x 5 ball rotation rage ball
Stair Climb (2-steps) with up to 52 lb KB (10)
Box Jump (10)
Thrusters 40 lbs (10)
OLS on 24" box (5 each leg)
Sandbag clean and squat (6)
3 rotations through
Lateral hops over Dynamax balls (3) then three box jumps to different boxes in a line for 8 rotations
Immediately after this workout Elizabeth and I did the Spinervals 1 workout which is a 45 minute high-intensity cycling workout.
Friday November 10, 2006
AM Swim with Elizabeth
500 pull, 250 Hypoxic swims (one length underwater, surface to breath for about 10 seconds then repeat) 250 drill, 8 x 25 repeats on 30 sec, 200 CD.
In the afternoon with Lenn
Jump rope for 1 min x 4
Burgener warm up
Squats from 95 to 185 and then very short range of motion movement with up to 305 lbs.
Deadlift 5 x 5 from floor 135 to 270
5 x 5 from below knees 270 to 335
5 x 5 from just above knees 335 to 405
500 pull, 250 Hypoxic swims (one length underwater, surface to breath for about 10 seconds then repeat) 250 drill, 8 x 25 repeats on 30 sec, 200 CD.
In the afternoon with Lenn
Jump rope for 1 min x 4
Burgener warm up
Squats from 95 to 185 and then very short range of motion movement with up to 305 lbs.
Deadlift 5 x 5 from floor 135 to 270
5 x 5 from below knees 270 to 335
5 x 5 from just above knees 335 to 405
Thursday November 9, 2006
Jump rope 3 x 2 inutes
Net - Ladder - Rope x 2
Two step stair climb up and down with 52 lb KB in each hand
Box Jump
10 lb mini ball air toss to opposite hand plus squat
15 reps at each station x 3
Push Press 95 lbs then 12 pullups
Clean 115 lbs then 12 ring pushups
KB snatch 12 each hand
5 rounds each (Killer)
Stuart, Dayna, Bob, Alyse, Loree, Eugene
Net - Ladder - Rope x 2
Two step stair climb up and down with 52 lb KB in each hand
Box Jump
10 lb mini ball air toss to opposite hand plus squat
15 reps at each station x 3
Push Press 95 lbs then 12 pullups
Clean 115 lbs then 12 ring pushups
KB snatch 12 each hand
5 rounds each (Killer)
Stuart, Dayna, Bob, Alyse, Loree, Eugene
Wednesday Novmber 8, 2006
2 minute drills
Power Clean 95 lbs
Wall Ball 20 lbs
Pullups
KB PP 44 lbs
Rowing
Snatch 44 lbs
Bob 194
Lenn 147
Alyse 210
Dayna 221
Stuart 249
Power Clean 95 lbs
Wall Ball 20 lbs
Pullups
KB PP 44 lbs
Rowing
Snatch 44 lbs
Bob 194
Lenn 147
Alyse 210
Dayna 221
Stuart 249
Tuesday November 7, 2006
The Gauntlet
Snatch 85 lbs
Thruster 75 lbs
Deadlift 230 lbs
Push Press 95 lbs
Power Clean 115 lbs
5 x 5 starting new exercise each minute
Ab work
Eugene, Bob, Alyse, Stuart, Dayna
Snatch 85 lbs
Thruster 75 lbs
Deadlift 230 lbs
Push Press 95 lbs
Power Clean 115 lbs
5 x 5 starting new exercise each minute
Ab work
Eugene, Bob, Alyse, Stuart, Dayna
Monday November 6, 2006
H2H KB drills
Heavy KB work
10 Snatches (each hand)
10 Situps
10 Snatches
10 Pullups
10 Snatches
10 Ab Roller
10 Snatches
10 Knees to Elbows
Alyse, Stuart, Dayna, Bob, Jennifer
Heavy KB work
10 Snatches (each hand)
10 Situps
10 Snatches
10 Pullups
10 Snatches
10 Ab Roller
10 Snatches
10 Knees to Elbows
Alyse, Stuart, Dayna, Bob, Jennifer
Thursday November 2, 2006
Heaters
Various hops and jumps, jump rope and some light mobility work
KB lifts and H2H
Abs
Lenn, Wendy, Stuart, Alyse and Eugene
Various hops and jumps, jump rope and some light mobility work
KB lifts and H2H
Abs
Lenn, Wendy, Stuart, Alyse and Eugene
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