Wednesday, January 30, 2008

Wednesday January 30, 2008

KB day

Some juggling, flip and dip, uppercut pass, helicopter, 1 hand and 2 hand swings, snatches, presses, heavy push presses, juggling and Rusty Mower.

Tuesday January 29, 2008

ME day with Back Squat and Military Press
5 x 5 for each exercise with chart based on max lift shown

Eugene 225, 125
Alex 135, 85
Lance 225, 125

Monday January 28, 2008

Ivan the Terrible

100 Rope Jumps
50 Lunges
50 Pushups
50 Situps
100 Rope Jumps
40 Lunges
40 Pushups
40 Situps
100 Rope Jumps
30 Lunges
30 Pushups
30 Situps
100 Rope Jumps
20 Lunges
20 Pushups
20 Situps
100 Rope Jumps
10 Lunges
10 Pushups
10 Situps

Grant 15:39
Eugene 17:29
Alex 18:23
Lance 19:10
Bob 21:28
Kyle 21:51
Dayna 22:08
Sarah 22:13
Nick 23:17
Stuart 27:17 (Situps wipe Stuart out)

Sunday January 27, 2008

Disneyland

Row
Push Press (75)
Pullups
Ring Pushups

3 minutes max reps for each with 1 minute between stations
followed by 2 minutes each then 1 minute each for max reps

Alex 462 (65)
Lance 388
Sarah 385 (15)
Kyle 430 (15)
Bob 394
Nick 487
Grant 538

Monday, January 28, 2008

Saturday, January 26, 2008

ME day for Bob

Military Press at 135
Power Clean at 135

Olivia
9:37

Friday, January 25, 2008

Friday January 25, 2008

ME Day Military Press and Power Clean

We are using a 16 week 5 x 5 program with maxes of:

Eugene MP 125 PC 135
Stuart MP 165 PC 225
Dayna MP 125 PC 135
Lance MP 125 PC 135
Toni MP 100 PC 125

Thursday January 24, 2008

Big tire roll to gate
Small tire rope press up/tricep extension down hill
Tire pull with rope (36 lb KB inside) alt with
Waiter's walk with 44 lb KB x 3 40 yards each time
Over shoulder rope drag with tire/36 lb KB suitcase carry to mid block
(Six of us, 3 with tires, 3 with KB's)
Squat clean/thruster/snatch burpee x 10
Hop over three tires x 6
Alt. Tire thruster (10) Flip and Dip (5) x 3
Tire drag 50 yards, leave it and run back
Max snatches while partner is doing that
Tire pull with rope and suitcase carry back to gym

Olivia

DB Thruster (35)
Pullups
Ring Dips
KB Thruster (52)
15-12-9

Grant 6:06
Eugene 6:12
Nick 8:16
Alex 8:37
Lance 8:51
Toni 9:54

Thursday, January 24, 2008

Wednesday January 23, 2008

Jump Rope and boxing warmup
Burgener Warm up
Muscle ups

2-hand swing 2 x 25 (44) 15 (52) 10 (72)
1-hand alternating swing/flip 20 (36)
Swing/Snatch/Swing Helicopter spin (36) x 10
Burpee Santch x 2, 5 reps each hand
Burpee/row-row/Squat Clean-Thruster/ C&J/4 Alt snatches x 5 (36)
(This is called Thanks Nick for reminding us we were about to skip it)
Rusty Mower (36)
2-hand Push Jerk 8-6-4 (44) (52) (61)
Then same with one hand
1-hand push jerk (88) (72) (61) for reps of 1, 2, 3 on each twice through

Tuesday January 22, 2008

ME Day

5 x 5 lifts Squat and Deadlift

Stuart, Lance, Alex, Toni and me

Monday, January 21, 2008

Monday January 21, 2008

Party with the Girls

Elizabeth – 400 m Run – 21 Squat Cleans (75) – 21 Ring Dips
Angie – 25 Pullups – 25 Pushups – 25 Situps – 25 Squats
Kelly – 400 m Run – 30 Box Jumps – 30 Wall Ball Shots
Fran – 21 Thrusters (75) – 21 Pullups
Helen – 400 m Run – 21 Swings (52) – 12 Pullups
Grace – 30 Clean and Jerks (75)

Eugene 26:06
Grant 26:06
Lance 29:45
Jennifer 31:51
Nick 32:08
Alex 35:45
Bob 37:15
Toni 37:56
Matt 40:23

Friday, January 18, 2008

Friday January 18, 2008

SWAT

100 KB Swings (36) Switch hands as necessary
20 Ball Slams (25)
20 Wall Ball (20)
20 DB Thrusters (25)
20 Hammer Hits
200 Rope Jumps
15 Pullups
15 Ring Pushups
15 Situps
15 Air Squats
15 Back Extensions
100 Jumping Pullups
10 Push Press (95)
10 Power Ceans (115)
10 Deadlift (230)
10 Box Jumps
10 KB one hand C & J (52) Each hand

Tom 20:13
Kevin 23:15
Erik 24:43
Chris 25:58
Byron 32:00

In the afternoon we had an ME day consisting of the Steel Log Press, Push Press and Bench Press. We rotated from exercise to exercise upping the weight and dropping the reps down to whatever max weights we could handle. Stuart blew us all out the water on the push press with 235 which is a long way off for me...I can't bench that. He managed a 225 bench and most of us managed 135 with the log press...though I'm sure I used my legs a bit. We had Stuart, Grant, Nick, Bob, Lance, Toni and me and it was a great strength day.

Thursday January 17, 2007

The Longest Mile (Epic)

500 m Row
100 KB Snatches (36) switch hands as desired
400 m Run
25 Ball Slams (25)
25 Wall Ball (20)
25 DB Thrusters (25)
25 Hammer Hits
200 Rope Jumps
20 Pullups
20 Ring Pushups
20 Situps
20 Squats
20 Back Extensions
100 Jumping Pullups
10 Push Press (95)
10 Power Clean (115)
10 Dead Lift (230)
10 Box Jumps
10 Burpee Pullups
10 KB Clean and Jerk (52) Each hand
10 Sandbag TGU (40)
10 Sit up Press (2 x 25)
10 Ring Pushups
Run 1 mile

Grant 46:19
Eugene 48:50
Nick 50:13
Alex 53:42
Toni 55:37
Lance 58:22
Scott 1:05:45

Wednesday, January 16, 2008

Wednesday January 16, 2007

Got Air (95)

10 Romanian Deadlift
10 Hang Power Clean
10 Push Press
10 Front Squat
10 Pullups
Run 400
3 Rounds for Time

Stuart 13:29
Lance 14:28
Alex (75)
Dayna (65)
Sarah 15:54 (20)
Toni 16:33 (65)

Tuesday January 15, 2008

ME Day Squat

10 x 45
8 x 75
6 x 95
4 x 35
5 sets of 2 @ 135 box squats
1 set of 20 at 135

Nick did a max squat of 315 after this workout

Monday January 14, 2008

Revolution (2 x 25 lb DBs)

Pushups
Squat Clean/Thruster
Power Clean/Jerk
5, 4, 3, 2, 1

Tanya

SDLHP (2 x 36lb KB)
Ring Dips
Pullups
Push Press (75)
15-12-9

Lance 2:21/7:36
Alex 2:20 (2 x 20)/6:22 (2 x 26, 60)
Toni 2:31 (2 x 20) 9:23 (2 x 26, 60)
Nick 1:54/6:32
Grant 1:54/5:52
Scott 3:10/9:05
Sarah 2:21 (2 x 10)/(20)

Sunday, January 13, 2008

Sunday January 13, 2008

Iron Lung

Run 400
20 Air Squats with a tire jump every 5th Squat
15 Ring Pushups
10 Pullups
5 SPUDS (Swinging Pushups and Dips)
3 Rounds for Time

Grant 11:38
Eugene 12:17
Alex 13:09
Nick 14:09
Toni 15:43
Bob 16:09

Friday, January 11, 2008

Friday January 11, 2008

A Benchless Linda

Deadlift 225 (235 on hex bar)
Behind neck push jerk (115)
Power Clean (95)
10, 9, 8....1

When we do this with the bench press we have to slow down for spotting the bench so I replaced that with a 115 lb behind the neck split jerks. I rolled and taped a towel around the center of the bar to protect our necks and that helped a lot. Took us 21 minutes without too much getting in each other's way with 2 bars for each exercise. Stuart, Nick, Bob, Grant and I used the weights above and a recovering Dayna and Alex did 135 for the DL, 85 for the split jerk and 80 for the power clean. Smoker.

Thursday, January 10, 2008

Thursday January 10, 2008

5 and Dime

5 Clean and Jerk (115)
10 Pullups
5 Burpee Box Jumps
10 KB Swings (52)
5 Ring Dips

Eugene 13:04
Grant 13:05
Nick 14:15
Lance 14:40 (95)
Alex 15:46 (95) (44)
Jennifer 16:20 (45) (26)
Toni 19:08 (85) (44)
Scott 19:58

Wednesday January 9, 2008

Olivia

DB Thruster (2 x 35)
Pullups
Ring Dips
KB Swings (52)
15-12-9

Eugene 6:04
Nick 6:56
Grant 6:56
Stuart 7:10
Jennifer 8:26
Alex 8:50
Lance 8:59
Toni 11:25

Grace

30 Clean and Jerks (95)

Stuart 1:50
Nick 2:10
Lance 2:17
Grant 2:40
Alex 3:19
Eugene 3:42
Toni 6:38

Tuesday January 8, 2008

Kelsie's Naptime

10 Deadlifts (190)
15 Box Jumps
20 Air Squats
10 Power Cleans (115)
15 Pullups
20 Push Press (95)
200 m Row
3rounds for Time

Eugene 18:40
Grant 19:20
Bob 22:04
Alex 23:03
Nick 23:26
Tone 28:28

Monday, January 07, 2008

Monday January 7, 2008

Jump Rope 2 min, 30 sec rest 30 sec max jumps
2 min, 30 sec res 30 sec double unders
Bas Rutten's Boxing CD to hand pads 2 rounds
Burgener Warm up
Snatch practic
Muscle ups

Kelsie's Nap Time

10 Deadlift (190)
15 Box Jumps
20 Air Squats
10 Power Cleans (115)
15 Pullups
20 Push Press (95)
200 meter Row

3 rounds for Time

Eugene 18:40
Grant 19:20
Bob 22:44
Alex 23:03 (135) (95) (75)
Nick 23:26
Toni 28:28 (115) (75) (60)

Sunday January 6, 2008

Jump Rope
Bas Rutten's Boxing CD 2 x 2 min rounds
Burgener Warm up

Violet

Grant 4:40
Lance 4:52
Nick 5:00
Alex 5:07 (44)
Jennifer 5:44 (26)

Samantha

Grant 5:07
Alex 5:10 (75)
Lance 5:17
Nick 5:23
Jennifer 6:07

Sunday, January 06, 2008

Saturday January 5, 2008

Jumprope for 3 x 2 minute rounds
Bas Rutten Boxing CD for 4 x 2 minute rounds
Muscle up practice
OHS/Snatch practice with stick

Violet
5 Tire Jumps
10 KB swings (52)
15 Hammer Hits
5 Rounds for time

Eugene 5:23
Toni 5:51 (44)

Samantha
Press (95)
Push Press
Push Jerk
Pullups
21-15-9

On round one do 7 presses, 7 push press and 7 push jerks and then 21 pullups. On the second round do 5 of each and 15 pullups, and then 3 of each and 9 pullups.

Eugene 5:12
Toni 9:01 (65)

Friday January 4, 2008

Jump Rope 3 x 2 minute rounds
Burgener Warm up
Snatch practice with stick
Muscle up practice

Snatch
Clean
Deadlift
Heavy pull from pins

Started with an empty bar and did 5 snatches, then 4 with 75 adding weight and dropping resps as necessary. When we couldn't clean it any more, 105 for me, 115 for Lance and Bob (Alex and Toni were around 65 or so) we moved on to the clean. Then when we ran out of cleans we started with the deadlift and added much more weight with that one. At the end of the deadlifts I got up to 505 with the pull from the knee high pins, Lance got 495.

Thursday January 3, 2008

2-hand swings 2 x 25 (36)
2-hand Flip and Dip x 10
1-hand swing, helicopter spin, snatch 5 each hand alternating
Windmills
Bent Press
2-hand push jerk weights of 61, 52 and 44 reps of 3, 4, 5 for 2 sets

Rusty Mower (36)
1-hand

Row
High Pull
Clean
Snatch
Reps of 5, 4, 3, 2, 1 alternating hands each time
Eugene 3:23, Dayna 3:26 (26), Alex 3:29 (26)
Lance 3:35, Jennifer 4:40 (26)

With a pair of 44's
Burpee-Dip-Burpee
Squat Clean
3 thrusters
3 push press
3 push jerk
3 rounds

This was awful. I wrote it down as being 5 rounds but by the time we got to 2 we were all smoked. Very demanding

Wednesday, January 02, 2008

Wednesday January 2, 2008

Jump Rope 2 x 2 minutes with two 30 second max jump efforts in between
Bas Rutten Boxing rounds 2 x 2 minutes on bag, 2 x 2 minutes shadow boxing
Burgener Warmup
OHS and Snatch work with stick

Lightheaded

5 RDL (95)
5 Hang Power Clean
5 Push Press
5 Front Squat
20 Pullups
10 Back Squats (135)
10 Landmine push jerks (70)
20 2-hand Swings (52)

3 Rounds for Time

Eugene 16:41
Alex 18:48 (75/25/44)
Bob 18:51
Jennifer 19:02 (45/15/26)
Lance 19:07