Climbed to Camp Muir on Mt. Rainier with SWAT Team 4 hours up and about 1:45 down.
Mike Yamada was over for a visit from he SF Qualification Course and stopped by for another workout. We did the same thing as yesterday but with me just doing a demo of the KB stuff because my legs didn't seem to keen for any more work today.
Death to the Infidel
Alyse 25:58 (65 lbs for CJ, jumping pullups)
Mike 24:48
Saturday, August 26, 2006
Thursday August 24, 2006
0730 Head of the Charles 12 mile Ride 45:00
Flip and Dip x 8
Around the body pass plus uppercut pass x 6
Clean catch x 8
CC plus toss to opposite hand x 12
CC plus press plus toss to opposite hand x 6
Snatch catch x 8
SC plus toss to opposite hand x 12
SC plus press plus toss to opposite hand x 6
TGU plus squat clean and split jerk x 6
Death to the Infidel
Run 400
30 Air Squats
15 Clean and Jerks with 95
10 Pullups
5 Ring Dips
Eugene 16:30
Dayna 20:51
Stuart 22:24
Flip and Dip x 8
Around the body pass plus uppercut pass x 6
Clean catch x 8
CC plus toss to opposite hand x 12
CC plus press plus toss to opposite hand x 6
Snatch catch x 8
SC plus toss to opposite hand x 12
SC plus press plus toss to opposite hand x 6
TGU plus squat clean and split jerk x 6
Death to the Infidel
Run 400
30 Air Squats
15 Clean and Jerks with 95
10 Pullups
5 Ring Dips
Eugene 16:30
Dayna 20:51
Stuart 22:24
Wednesday August 23, 2006
SWAT Callout most gas we have ever used tou get a guy out.
Same drills as yesterday with Jennifer this time
Plus
Colleen's a Jerk
DB Burpee with feet on top of box
Pushup
Feet back for squat clean
Stand and 3 jerks
Same drills as yesterday with Jennifer this time
Plus
Colleen's a Jerk
DB Burpee with feet on top of box
Pushup
Feet back for squat clean
Stand and 3 jerks
Tuesday August 22, 2006
Flip and Dip x 8
Around the back pass plus uppercut pass x 8
Clean and press x 4
Clean and push press x 4
Clean and push jerk x 4
Assorted KB work
Around the back pass plus uppercut pass x 8
Clean and press x 4
Clean and push press x 4
Clean and push jerk x 4
Assorted KB work
Wednesday August 16, 2006
Clean and Jerk Practice with Slam Balls
5 and Dime
5 C & J (115)
10 Pullups
5 Ball Slams (40)
10 KB Swings (52)
5 Ring Dips
5 Rounds for time
Dayne 14:98
Alyse 13:52
Eugene 10:30
5 and Dime
5 C & J (115)
10 Pullups
5 Ball Slams (40)
10 KB Swings (52)
5 Ring Dips
5 Rounds for time
Dayne 14:98
Alyse 13:52
Eugene 10:30
Monday, August 14, 2006
Monday August 14, 2006
1250 EZ swim with Tabata 25's x 10
Wendy
Squat Clean then Thruster (2 x 36 lbs KB)
Ball Slam (40 lbs)
15-12-9
Eugene 6:10
Dayna 6:20
Stuart 8:52
Alyse 6:30
Samantha
Press - Push Press - Push Jerk (75 lbs)
Pullups
21-15-9
Press for 7, Push Press for 7 then Push Jerk for 7 then 21 pullups
Set 2 is 5 of each and 15 pullups and set three is 3 of each and 9 pullups
Eugene 4:15
Dayna 4:24
Stuart 5:22
Alyse 4:53
I wasn't here when D, S and A did their workout and they report a bit of a deviance from the instructions. We'll do it again soon to establish some good baseline times.
Wendy
Squat Clean then Thruster (2 x 36 lbs KB)
Ball Slam (40 lbs)
15-12-9
Eugene 6:10
Dayna 6:20
Stuart 8:52
Alyse 6:30
Samantha
Press - Push Press - Push Jerk (75 lbs)
Pullups
21-15-9
Press for 7, Push Press for 7 then Push Jerk for 7 then 21 pullups
Set 2 is 5 of each and 15 pullups and set three is 3 of each and 9 pullups
Eugene 4:15
Dayna 4:24
Stuart 5:22
Alyse 4:53
I wasn't here when D, S and A did their workout and they report a bit of a deviance from the instructions. We'll do it again soon to establish some good baseline times.
Saturday, August 12, 2006
Friday August 11, 2006
Theresa
SDLHP (2 x 36 lb KB)
Ring Dips
Pullups
Push Press (75)
Ball Slams (40)
Rounds of 15-12-9
Dayna 9:08
Alyse 8:47
Stuart 12:20
This was modified to ring pushups and feet on the ground ring pullups (for the girls) and 60 lbs in the PP, 2 x 26 in the SDLHP for Alyse.
SDLHP (2 x 36 lb KB)
Ring Dips
Pullups
Push Press (75)
Ball Slams (40)
Rounds of 15-12-9
Dayna 9:08
Alyse 8:47
Stuart 12:20
This was modified to ring pushups and feet on the ground ring pullups (for the girls) and 60 lbs in the PP, 2 x 26 in the SDLHP for Alyse.
Thursday August 10, 2006
Heavy Backpack (120) + Tire Drag + 40 lb DBs to mail box
Drop the tire, walk with backpack and dumbbells another 75 yards
Drop the dumbbells and walk to Jennifer's house
Back to dumbbells, pick them up and continue to tire
Pick up tire and trudge back to start
Tire drag with single DB held at chest to mail box
DB run with single DB at chest to Matties house (75 yards)
Sprint to Jennifer's driveway
50 4-count flutter kicks,
10 broad jumps then skip to dumbbells
Run with DB to tire
Backwards tire drag with DB held in both hands overhead
KB swing + snatch x 3
Clean + squat + press x 3
25 yard run after each exercise
Repeat a total of 5 times
Drop the tire, walk with backpack and dumbbells another 75 yards
Drop the dumbbells and walk to Jennifer's house
Back to dumbbells, pick them up and continue to tire
Pick up tire and trudge back to start
Tire drag with single DB held at chest to mail box
DB run with single DB at chest to Matties house (75 yards)
Sprint to Jennifer's driveway
50 4-count flutter kicks,
10 broad jumps then skip to dumbbells
Run with DB to tire
Backwards tire drag with DB held in both hands overhead
KB swing + snatch x 3
Clean + squat + press x 3
25 yard run after each exercise
Repeat a total of 5 times
Wednesday August 9, 2006
Not satisfied with their previous times Dayna and Alyse gave Queasy another try this morning.
Dayna 10:10
Alyse 10:57
With Stuart in the afternoon
Farmers Walk 40 lb DB's 100 yards
Suitcase Walk 40 lb DB 100 yards
Waiters Walk 40 lb DB 50 yards
Waiter's Walk + Suitcase Walk 25 yards each
Heavy Rock run 50 yards
DL Walk with 190 lbs 50 yards
Heavy bag carry (80 lbs)
Power Clean 135 x 3
2 x 52 KB Push Press x 3
Clean reps then run 25 yards
Press reps then run 25 yards
Repeated 5 times
Dayna 10:10
Alyse 10:57
With Stuart in the afternoon
Farmers Walk 40 lb DB's 100 yards
Suitcase Walk 40 lb DB 100 yards
Waiters Walk 40 lb DB 50 yards
Waiter's Walk + Suitcase Walk 25 yards each
Heavy Rock run 50 yards
DL Walk with 190 lbs 50 yards
Heavy bag carry (80 lbs)
Power Clean 135 x 3
2 x 52 KB Push Press x 3
Clean reps then run 25 yards
Press reps then run 25 yards
Repeated 5 times
Tuesday August 8, 2006
Queasy
Row (calories)
Thruster (35)
Pullups
Push Press (75)
These are the prescribed weights but there were adjustments made for some of the lifts for some of the gals (Dayna kept the push press at 75) and for Alex who is only 12.
Dayna 11:45
Alyse 11:55
Micah 10:05
Eugene 9:57
Jennifer 15:33
Alex 17:25
Stuart 18:25
Row (calories)
Thruster (35)
Pullups
Push Press (75)
These are the prescribed weights but there were adjustments made for some of the lifts for some of the gals (Dayna kept the push press at 75) and for Alex who is only 12.
Dayna 11:45
Alyse 11:55
Micah 10:05
Eugene 9:57
Jennifer 15:33
Alex 17:25
Stuart 18:25
Wednesday August 9, 2006
Tire Drag run to mailbox (50 yards)
15 pushups hands on tire
15 squats butt to tire
15 push presses head through tire
Bachwards Tire Drag to start
15 sledgehammer hits to big tire
10 52 lb KB Swings
5 Tire Jumps
2 x 20 lb DB Burpee Hops to grate (25 yards)
Run to Jennifer's house (200 yards)
2 x 20 lb DB Burpee Hops back to start
35 lb sandbag run up hill to gate 150 yards
15 pushups - 20 squats
35 lb sandbag run back to start
5 step ups on big tire with sand bag each leg
20 squats to big tire with sand bag on shoulders
Tire Drag to mailbox then sprint to Jennifer's house
50 4-count flutter kicks
10 broad jumps
20 one legged hops
Skips back to tires
Backwards tire pull back to start
Micah and Eug 22:44
15 pushups hands on tire
15 squats butt to tire
15 push presses head through tire
Bachwards Tire Drag to start
15 sledgehammer hits to big tire
10 52 lb KB Swings
5 Tire Jumps
2 x 20 lb DB Burpee Hops to grate (25 yards)
Run to Jennifer's house (200 yards)
2 x 20 lb DB Burpee Hops back to start
35 lb sandbag run up hill to gate 150 yards
15 pushups - 20 squats
35 lb sandbag run back to start
5 step ups on big tire with sand bag each leg
20 squats to big tire with sand bag on shoulders
Tire Drag to mailbox then sprint to Jennifer's house
50 4-count flutter kicks
10 broad jumps
20 one legged hops
Skips back to tires
Backwards tire pull back to start
Micah and Eug 22:44
Thursday August 3, 2006
Ramona
Barbell Clean and Jerk + Front Squat
Ball Buster
DB Burpee + Squat Clean + Thruster
KB Flip and Dip
Rounds of 10-8-6
Alyse 19:30
Knees to elbows
Band pulls
Leg shooters, leg throws
Ab Wheel
Barbell Clean and Jerk + Front Squat
Ball Buster
DB Burpee + Squat Clean + Thruster
KB Flip and Dip
Rounds of 10-8-6
Alyse 19:30
Knees to elbows
Band pulls
Leg shooters, leg throws
Ab Wheel
Wednesday August 2, 2006
Babara
Scott 1. 5:11, 2. 6:37, 3. 7:10, 4. 7:07 5. 8:14
Alyse 1. 4:30 2. 4:55 3. 6:03 4. 6:25 5. 7:12
Dayna 1. 4:20, 2. 4:14 3. 4:45 4. 4:22 5. 4:14
Scott 1. 5:11, 2. 6:37, 3. 7:10, 4. 7:07 5. 8:14
Alyse 1. 4:30 2. 4:55 3. 6:03 4. 6:25 5. 7:12
Dayna 1. 4:20, 2. 4:14 3. 4:45 4. 4:22 5. 4:14
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