Fri 3-30-12
Volume work. Rest only while partner is working.
Lower Body
Squat 5 sets of 25
45-95-95-95-95
Step Up from Deep Lunge (working leg on 12″ platform, other knee on ground, weight on shoulder) 4 sets of 15-15-12-10 reps
Bodyweight-10lb-30lb sandbag-30lb
Side Lunge with Sandbag (on lunging side shoulder) 3 sets of 10
30 lb sandbag all sets
KB Single Leg Stiffleg Deadlift 2 sets of 10
50lb- first set contralateral weight (held in opposite hand of working leg), second set ipsilateral (same side arm).
Exercise Ball Triple Threat 1 set of 15 reps each exercise consecutively
(Lying on ground, supine position, feet on ball)
Hip Raise
Leg Curl
Hip Raise with Knees Flexed
Calf Raise 1 set of 100
Bodyweight on edge of a step
Legs might be a little sore…
Thur 3-29-12
Today was dumbbell oriented unilateral push exercises…
Upper Body Push
Single Arm DB Bench 5 sets of 10
30-40-50-60-70
Slide half body off bench 3 sets of 10
40-45-50
Single Arm DB Incline Press 3 sets of 10
50-55-55
Superset of… (4 sets of 10 reps)
Single Arm Seated DB Shoulder Press 25-30-35-40
Single Arm Cable Fly (Free Motion)
17.5 lbs-20-20-20
Superset of… (3 sets of 12)
Single Arm DB Lateral Raise 17.5-20-20
Single Arm DB Lying Tricep Extension 25-30-30
Tues 3-27-12
Back to a little basic workout with a client today…
Upper Body Pull
Weighted Pullups 5-5-5-3-3-3-1-1-1-1-1-1
20-25-30-35-40-45-50-55-60-65-70-80: Total 615
Finished with unweighted pullups x 15
Body Row From bar: Underhand-Overhand-Alternate-Alternate Grips
10-10-10-10
Superset of
Ab Wheel Rollouts 10-10-10
DB Bicep Curl (25lb) 10-10-10
Superset of
High Rope Rear Delt Pull (35lb) 20-20-20
Supine Plank on Bosu 30sec-30-30
Reverse BB Curl (45lb)
10-12
Mon 3-26-12
Still needed some recovery from Friday’s heavy push workout so I decided to forego the Power Clean day and do some lower body work. Didn’t plan anything, just made it up as I went. Turned out to be just what I needed.
Lower Body
Countdown 10 to 1
Swings (70 lb)
Back Lunge (alternating, 10 each, etc.)
Went straight through, but not necessarily for “best” time (Total time: 5:05)
KB Windmills 10-10-10
12k-16k-20k
Video
Movement and Footwork
10 minutes of ladder and movement drills. No structure or repeats, just one set of a bunch of different fast footwork and general moving around drills (feet in/out, side in/out, hopping, bounding, run/backpedal, side shuffle, karaoke, bear crawl, etc.).
Fri 3-23-12
Kept it simple today- an old fashioned upper body push workout with a little arms added at the end.
Upper Body Push
Bench Press 3-3-3-1-1-1
195-205-215-225-245-255: Total 1340
Incline Bench Press 5-5-5-5
135-155-165-165: Total 620
Superset of…
Overhead Press (95 lbs) 10-10-10-8
“Un”Cheat BB Bicep Curl (45 lbs) 10-10-10-10
Uncheat Curl: slow reps, lean slightly back on eccentric portion, lean slightly forward on concentric movement.
Wed 3-21-12
Was planning on a heavy Front Squat and MetCon workout but ended up having to modify the plan a bit for lighter weight and a different order.
Lower Body Workout
Goblet Squat 3 sets of 10 (50, 60, 80lb DB)
Single Leg Stand Up Jumps from Bench 5-5-3-3-1-1
- using one leg from a seated position, stand up right into a jump, landing on same leg
- I did a set jumping up onto another bench and the next 5 sets I jumped over a bench
Front Squat 5-5-5-5-5
155 all sets. Cleaned weight to catch position, then performed front squats
MetCon #9
4 rounds for time
10 Decline pushups (feet elevated 18″)
10 Body Rows (feet elevated 18″)
15 second incline treadmill run (12 mph, 15 degree incline)
Time: 4:45
Mon 3-19-12
Power Clean & MetCon
Power Clean 3-3-3-1-1-1
175-195-200-205-210-215: Total 1200
MetCon #8 (from MEBB)
9-7-5 reps for time…
Snatch (100lbs)
Pullups (chest to bar)
Time: 3:50
In the a.m. I went to the park and played around on the playground, did a few obstacle challenges and just had a little fun.
Video 1
Video 2
Video 3
Video 4
Video 5
Fri 3-16-12
Overhead Press & MetCon
Overhead Press 5-5-5-3-3-3
105-115-120-125-130-135: Total 730 (+60)
Superset 3 sets of:
BB Bicep Curl
Cable Tricep Extension
MetCon #7
5 rounds for time:
10 Ab Wheel Rollouts
10 Lying Leg Raises
Run 1/5 mile (treadmill)
Time: 15:40
Walked to the park, swung on the swings, did a few swing jumps, told a little boy to “never stop swinging” and walked back to the gym.
Wed 3-14-12
Box Squat & MetCon
Box Squat 5-5-5-3-3-3
205-225-245-265-285-295: Total 1520 (+110)
Cuban Press w/ DB – 8×12, w/ Bar 20×12, 24×10
MetCon #6 (adapted from MEBB)
20 reps each (200 total) for time:
Double Unders
Box Jumps – 24″
Swings – 50lb
Split Jumps (10 each side)
Suspended pushup – TRX
Body Row – TRX
DB Power Snatch (10 each side) – 50lb
Toes to Bar
Burpees
Ball Push- 18lb
Time: 9:11
Video
Tough MetCon. Probably bit off a little more than I could chew today. Ideally would have done 15 reps each. But a good workout altogether.
Mon 3-12-12
Hang Power Clean & MetCon
Hang Power Clean 3-3-3-1-1-1
155-175-185-195-205-215: Total 1130 (+60)
Video
MetCon #5 (via MEBB)
3 rounds for time of:
30 Air Squats
20 Pullups
10 DB Push Press (45lb)
Time 6:03
A few hours later I wrestled and played tag with my son and his friends for 20 minutes.
Good start to the week!
Fri 3-9-12
Easy workout- little sore and felt like a light workout.
Body Rows – 4 sets of 15, different grips
Negative pullups – 2 sets of 5 pullups with 10 second negatives
Barbell Bicep Curl – 4 sets of 10 (45 lb bar only)
Wed 3-7-12
Box Squat & MetCon
Box Squat 5,5,5,3,3,3 (185,205,225,245,265,285: Total 1410)
Cuban Press w/ Bar – 10×10, 15×10, 20×10
MetCon #4
3 rounds for time:
20 Swings (50lb)
15 Hand release pushups
20 Treefrogs
30 Rows (Keiser- 30lbs total)
Time: 5:53
Mon 3-5-12
Overhead Press & MetCon
Overhead Press 5,5,5,3,3,3 (95,105,110,115,120,125: Total 670)
MetCon #3
4 rounds for time:
5 Pull ups
10 Push ups
15 Squats (body weight)
Run 1/4 mile (treadmill)
Time: 9:45
15 minute walk in the sunshine.
Sat 3-3-12
Conditioning
MetCon #2
Countdown: 10 to 1
Jump/Lateral hop/Squat thrust
(Dunked ball on 8’6″ rim, jumped in and out of a truck tire, squat thrust)
Time: 7:50
Video
