Wed 5-30-12: Track Day
Track Work
Had planned to run a mile for time but decided not to during the workout.
1 mile run
1/4 mile walk
100 meter sprint
1/4 mile walk
1/4 mile for time – 1:06
1/4 mile walk
1/4 mile run (was planning on doing a mile for time here but legs were tired at a 6 min pace for the first 1/2 lap so I sprinted to finish out a 1/4 mile).
1/4 mile walk
100 meters for time – 11 sec
Tues 5-29-12: Rocks Workout
Today I worked out with rocks, check it out over on Bare 5.
Fri 5-25-12: Lower Body
Lower Body
DB Squat – 10 reps with each pair of dumbbells, 150 reps total
10-15-17.5-20-25-30-35-40-45-50-55-60-65-70-80
Walking Lunge to Balance
3 sets of 10 steps forward, 10 steps backward
Single Leg Deadlift w/ Kettlebell 10 reps each leg
1st set KB held in opposite hand of working leg (50lb)
2nd set KB held in same side hand of working leg (50lb)
3rd set KB held with both hands (70lb)
Core Circuit
Alternated between planks, dead bugs, side planks and situps for about 10 minutes.
Tues 5-22-12: Jumping
A little jumping around today…
Some functional glute and hip work, simple, one set each of a few things like bridging, lunging, abduction, hip hinges, balancing and bodyweight squats.
Some jumping, took it easy though…
Box Jumps 2 sets of 5 (Video, Video)
Box Jumps with 1/4 Turn (Video)
Depth Jump Set of 5
Sprints 4 100 yard runs
Mon 5-21-12: Hourly Rows
Every hour on the hour from 6 am to 6pm
Body Row (TRX)
20 reps
At 9am some extra Bicep work…
DB Bicep Curl 10-10-10-10-10-8-6-4-3-2
5-10-15-20-25-30-35-40-45-50
BB Bicep Curl (10 second reps)
45lb x 8 reps
Fri 5-18-12: Lower Body
A couple trainers were working out and my client had to leave early unexpectedly so I hopped in and joined them. I didn’t warm up so I took it a bit easy but still got a couple good sets in.
Lower Body
Deadlift 5-5-5-1-1-1
135-185-225-275-300-350
Rack Pull 5-5-5
275
Low Bar Squat 10-10-8
135-185-225
Wed 5-16-12: Sprinting & Gymnastics
Went to the park today…
Sprinting and Gymnastics
Sprints
6 40-50 yard sprints
4 40 yard runs through a field of sprinklers
Gymnastics
Handstand work
Front Handspring
Tree Pullups
Today’s “workout” inspired a post on Bare 5…
Mon 5-14-12: Upper Body
A general Upper Body Strength Day, not much structure, went by feel. Starting to get ready for more outside workouts and shift away from weight training…
3-5 sets of descending reps, anywhere from 10 to 1 on a few sets…
Bench Press
Pullups
BB Bent Row
Overhead Press
DB Lateral Raise
Ab Wheel Rollout
Fri 5-11-12
Worked out with a client and ended up adjusting our lower body workout to address some hip weakness on his part. It was good for me as well to go though the exercises too.
Lower Body
Box Squat 4 sets of 10
BB Back Lunge 4 sets of 10
A collection of hip and glute work for 20 minutes, followed by a little core work to finish out.
Wed 5-9-12
Went to the park and jumped on my new trampoline for about 10 minutes then walked around in the grass a bit and practiced handstands and cartwheels. Fun, sun and movement. Doesn’t get any better…
Tues 5-8-12
Upper Body Push
Bench Press 15-12-8-17-13-9
45-95-135-185-185-185
DB Incline Press 10-9-8
65-70-70
Arnold Press 25×12
DB Lateral Raise 20×15
Superset of:
Rope Tricep Pushdown 40×15
Bench Dips 10
Used Sliders for a circuit of 15-10-10-15-5 reps
Prone Knee Tucks
Regular x 15
Cross Body Knee Tucks Left x 10
CBKT Right x 10
Alternating Middle and Outside x 15
Kneeling Slide Out
Cycling between right arm, left arm and double arm reach out.
Mon 5-7-12
Every hour from 6am-3pm (10 total sessions):
10 pullups
5 min of practicing handstand
Fri 5-4-12
Lower Body Workout
Elevated Bridge Series (no rest between versions)
1 min hold, 30 sec hold each leg, 15 butt to ground reps each leg, 1 min hold, 15 reps butt to ground
All sets performed with 20lb DBs x 15 each leg…
Lunge Series
Walking Lunge
Alternating Lunge
Alternating Back Lunge
Alternating Side Lunge
Alternating Drop Lunge
Split Squat Series
Traditional Split Squat
Front Foot on 6″ Step
Back Foot on 6″ Step
Both Feet on 6″ Steps
Ab/Core Series
Over The Hill Crunches: 15 cycles
Airex Pad One Side Bicycle: 15 reps
Airex Knee Tuck Crunch Combo: 15
Airex Pad Supine Oblique Crunches: 15
Thur 5-3-12
Upper Body Pull
Rope Pull 40×20, 50×20
Pullup Max (full hang, chin over bar) 25
DB Row 3 sets of 65×12
Pulldown
Reverse Grip: 165×10, 150×12
Behind Neck: 135×12
Behind Neck Wide Grip: 120×12
2 Supersets of 10 reps:
EZ Bar Upright Row 80lbs
EZ Bar Pullover 80lbs
Tues 5-1-12
Max Push Workout
Bench Press 20-10-5-2-1-1-1-1-Fail
95-135-185-205-225-245-265-275
Incline Press 5-2-1-1-1
135-155-175-185-195
Overhead Press 5-2-1-1-Fail
95-115-125-135-150
Plank Knee Tucks on Sliders 4 sets of 15
