KB Swings 36lb 3 x 25
4-bar squats - 75, 95, 115, 135 5 reps each
Heavy ball cleans, squat stretches 10
20 rep box squats 115
3 mile run with Stuart 29 minutes with 3 x 1 min strides, 3 min tempo, hill sprint
Alyse did a 1.8 mile run
Saturday, December 30, 2006
Friday, December 29, 2006
Friday December 29, 2006
SWAT Training at 0600
5-ball Road Rage
SPUDS
Squat - 135
Box Jump - 33 inches
Push Press - Axel with 105
Bench Press - 135
Ring Dips
GHD Wall Ball
Hamstring Curls (on sit up board pulling body up)
Clean and Jerk - 115
Reps of 10-8-6
Chris 15:10
Eugene 16:15
Erik 17:09
Kevin 18:26
Glen 20:45
5-ball Road Rage
SPUDS
Squat - 135
Box Jump - 33 inches
Push Press - Axel with 105
Bench Press - 135
Ring Dips
GHD Wall Ball
Hamstring Curls (on sit up board pulling body up)
Clean and Jerk - 115
Reps of 10-8-6
Chris 15:10
Eugene 16:15
Erik 17:09
Kevin 18:26
Glen 20:45
December 28, 2006
Road Rage
Muscle Up Practice
Band Drills
4-bar squat warm up 75-95-115-135
20-reps squats with 115
Lunges with 75 walking for 5 each leg then same leg 5x
Hand squats for 3 x 10
DB Benches
T-Bar Row
Ring Push up
Bent over rows
12-10-8
Dayna, Stuart, Alyse, Eug
Muscle Up Practice
Band Drills
4-bar squat warm up 75-95-115-135
20-reps squats with 115
Lunges with 75 walking for 5 each leg then same leg 5x
Hand squats for 3 x 10
DB Benches
T-Bar Row
Ring Push up
Bent over rows
12-10-8
Dayna, Stuart, Alyse, Eug
Wednesday December 27, 2006
Landmine Snatch/OHS/Thruster
Landmine Alternate Thruster
Elizabeth
Power Clean 135
Ring Dips
21-15-9
Dayna 6:22 (95/feet on box for dips)
Alyse 6:52 same
Stuart 7:00
Push Press from rack
65-75-95-115
10-8-6-4-2
Landmine Alternate Thruster
Elizabeth
Power Clean 135
Ring Dips
21-15-9
Dayna 6:22 (95/feet on box for dips)
Alyse 6:52 same
Stuart 7:00
Push Press from rack
65-75-95-115
10-8-6-4-2
Tuesday, December 26, 2006
Tuesday December 26, 2006
KB Swings 5 x 20 with 36
Band Snatch and OHS x 10
Ring Spuds x 10
Empty bar squats x 12
45-65-75-95 5 reps with each
20 rep squats with 95 to box
Apollon's Axel Benches 12-10-8-6-4-2-2
95-115-135-155-175-185
Pilates Ball benches with one 50 and one 25 lb DB x 10
Pullups/Box Jumps 10-9-8-7...1
Eugene 4:39
Stuart 5:08
Dayna 5;34
Alyse 6:12
Band Snatch and OHS x 10
Ring Spuds x 10
Empty bar squats x 12
45-65-75-95 5 reps with each
20 rep squats with 95 to box
Apollon's Axel Benches 12-10-8-6-4-2-2
95-115-135-155-175-185
Pilates Ball benches with one 50 and one 25 lb DB x 10
Pullups/Box Jumps 10-9-8-7...1
Eugene 4:39
Stuart 5:08
Dayna 5;34
Alyse 6:12
December 25, 2006
KB Swing 3 x 20 with 36
Gentle squat warm up
20 rep squats with 95
Axel Bar benches 12-8-6-4-2
95-115-135-155-165
Alternate pullups/box jumps
10-9-8-7...1 6:40
Gentle squat warm up
20 rep squats with 95
Axel Bar benches 12-8-6-4-2
95-115-135-155-165
Alternate pullups/box jumps
10-9-8-7...1 6:40
Thursday December 21, 2006
Kill Bob
Row 250
Ring Pushups
Clean and Jerk (95)
Pullups
Box Jumps
Ball Slams (30)
15-12-9
C&J 45, Ball Slams 20
Loree 15:57
Row 250
Ring Pushups
Clean and Jerk (95)
Pullups
Box Jumps
Ball Slams (30)
15-12-9
C&J 45, Ball Slams 20
Loree 15:57
Tuesday, December 19, 2006
Tuesday December 19, 2006
Hand Squats (88+61 lb KB)
Snatch (65)
Squat Clean (75)
Ring Dips
Box Jump
10-9-8-7...1 43 minutes
55 reps per exercise, 275 reps total
Eugene, Dayna, Stuart, Alyse, Loree
Snatch (65)
Squat Clean (75)
Ring Dips
Box Jump
10-9-8-7...1 43 minutes
55 reps per exercise, 275 reps total
Eugene, Dayna, Stuart, Alyse, Loree
Monday December 18, 2006
10 mile CT ride
32:04
Set of Tabata Sprints and other speed adjustments thorughout.
Afternoon
Olivia
DB Thruster (30)
Pullups
Ring Dips
Swings (44)
15-12-9
Bob 11:52
32:04
Set of Tabata Sprints and other speed adjustments thorughout.
Afternoon
Olivia
DB Thruster (30)
Pullups
Ring Dips
Swings (44)
15-12-9
Bob 11:52
Saturday December 16, 2006
With Stuart
30 muscleups on pulley system
Ring SPUDs
Hand Squats with 88lb KB/Box Jumps 2 15/10
Ring Dips/Bell Ball 2 x 10
Heavy KB lifts
Afternoon
Wendy
Wall Ball (20)
Pullups
Squat Clean/Thruster (75) 1st set 2 and 3 with 65
Box Jumps
Reps of 21-15-9
Bob 20:36
30 muscleups on pulley system
Ring SPUDs
Hand Squats with 88lb KB/Box Jumps 2 15/10
Ring Dips/Bell Ball 2 x 10
Heavy KB lifts
Afternoon
Wendy
Wall Ball (20)
Pullups
Squat Clean/Thruster (75) 1st set 2 and 3 with 65
Box Jumps
Reps of 21-15-9
Bob 20:36
Wednesday, December 13, 2006
Wednesday December 13, 2006
Road Rage with 3 balls x 3 laps
Band snatch with OHS to ball for 15 reps
88 lb KB on a strap, deep squats standing on both big tires
Box jumps to high box 10 reps of each for two sets
Ring pushups
Bell ball with 30 lb ball 15 pushups the first time, 10 the second 10 for both sets of bell ball and two sets again
Tire as GHD ball throws
Static V-sit twisting ball throws
Pilates ball hand walk V-ups
Band snatch with OHS to ball for 15 reps
88 lb KB on a strap, deep squats standing on both big tires
Box jumps to high box 10 reps of each for two sets
Ring pushups
Bell ball with 30 lb ball 15 pushups the first time, 10 the second 10 for both sets of bell ball and two sets again
Tire as GHD ball throws
Static V-sit twisting ball throws
Pilates ball hand walk V-ups
Monday December 11, 2006
Band Pulls - Snatch, OHS, backward and forward runs, low pulls
OHS to ball
Jump Rope
Net-Ladder-Rope
Muscle-up Practice
Spuds
Drool
Loree, Stuart and me.
OHS to ball
Jump Rope
Net-Ladder-Rope
Muscle-up Practice
Spuds
Drool
Loree, Stuart and me.
Sunday December 10, 2006
CT Ride 10 miles
Run TM 1 mile
CT Ride 5 miles
Run 1/2 mile
CT Ride 5 miles very hard
Run 1/2 mile very hard
Band pulls to warm up
Road Rage
The Bear
Colleen's a Jerk
8-4-2 with Stuart, Dayna and Loree - very hard. I need to name this one and change the rep scheme to 7-5-3.
Run TM 1 mile
CT Ride 5 miles
Run 1/2 mile
CT Ride 5 miles very hard
Run 1/2 mile very hard
Band pulls to warm up
Road Rage
The Bear
Colleen's a Jerk
8-4-2 with Stuart, Dayna and Loree - very hard. I need to name this one and change the rep scheme to 7-5-3.
Friday December 8, 2006
CF with new hires at DT day
Run 400
5 ring dips
10 pullups
10 ring pushups
10 ball slams
20 squats
Eug 6:35/6:55
Rookies 8:42 fastest up to 12:35
At my gym Bob did one time through in 10:22
Run 400
5 ring dips
10 pullups
10 ring pushups
10 ball slams
20 squats
Eug 6:35/6:55
Rookies 8:42 fastest up to 12:35
At my gym Bob did one time through in 10:22
Wednesday December 6, 2006
Road Rage for 10 reps as a warm up
Yvette
Loree 13:13
Bob 13:33
Dayna 10:54
Alyse 11:59
Stuart 11:48
Yvette
Loree 13:13
Bob 13:33
Dayna 10:54
Alyse 11:59
Stuart 11:48
Tuesday, December 05, 2006
Tuesday December 5, 2006
One time at Band Camp
Snatch 2 x 10
Frankenstein 2x 10
Cowboy 2 x 10
Backwards run 10
Squats 2 x 10
Tricep Press 25 each arm
Curl and Punch 25 each arm
Ab roll down 25
Deadlift 2 x 10
Bar in rack empty with red band half looped
Blue box with 6 foam floring pads on top
10 reps 6 pads
10 reps 5 pads + 2 10's
8 reps 4 pads + 2 25's
6 reps 3 pads + 2 25's + 2 10's
4 reps 1 pad same
10 reps bar and band bent leg good mornings
10 reps bar and band back squat, BLGM alt. for 10 total
Snatch 2 x 10
Frankenstein 2x 10
Cowboy 2 x 10
Backwards run 10
Squats 2 x 10
Tricep Press 25 each arm
Curl and Punch 25 each arm
Ab roll down 25
Deadlift 2 x 10
Bar in rack empty with red band half looped
Blue box with 6 foam floring pads on top
10 reps 6 pads
10 reps 5 pads + 2 10's
8 reps 4 pads + 2 25's
6 reps 3 pads + 2 25's + 2 10's
4 reps 1 pad same
10 reps bar and band bent leg good mornings
10 reps bar and band back squat, BLGM alt. for 10 total
Sunday December 3, 2006
Mae West 4:30 to 4:45
Bench Press - Clean and Press - Back Squat
Loree, Bob, Stuart, Dayna, Alyse and me. We paired up and were two to an exercise. Each person did 3 reps and then we switched exercises. The clean and press remained at 115, the squat at 135 but the bench got up to 205 by the 5th set.
Bench Press - Clean and Press - Back Squat
Loree, Bob, Stuart, Dayna, Alyse and me. We paired up and were two to an exercise. Each person did 3 reps and then we switched exercises. The clean and press remained at 115, the squat at 135 but the bench got up to 205 by the 5th set.
Saturday December 2, 2006
Road Rage + Tire Jump
4 balls, three times around
Olivia
Eugene 6:42
Bob 8:41
Loree 7:36
4 balls, three times around
Olivia
Eugene 6:42
Bob 8:41
Loree 7:36
Friday December 1, 2006
Death to the Infidel
Row 500
30 Air Squats
15 Clean and Jerk (115)
10 Pullups
5 Ring Dips
3 rounds for time
Dayna 21:13
Stuart 23:07
Row 500
30 Air Squats
15 Clean and Jerk (115)
10 Pullups
5 Ring Dips
3 rounds for time
Dayna 21:13
Stuart 23:07
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