Saturday, December 30, 2006

Saturday December 30, 2006

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

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

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

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

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

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

Friday December 22, 2006

Kill Bob

Stuart 18:11

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

Wednesday December 20, 2006

Wendy

Loree 13:43 blue/12/45
Alyse 15:41 blue/12/60
Eugene 14:20

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

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

Sunday December 17, 2006

Wendy

Dayna 13:15
Stuart 13:34

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

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

Tuesday December 12, 2006

CT Ride 12 miles
TM Run 1 mile

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.

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.

Saturday December 9, 2006

Same as yesterday

Loree 9:04/8:39
Dayna 9:20/8:47
Stuart 8:06/10:20

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

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

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

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.

Saturday December 2, 2006

Road Rage + Tire Jump
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