Thur 2-27-14: Full Body

Went to the park for a bit and then back into the gym to try a little workout my buddy Bryan over at Frontdive Fitness sent me…

Park Work & Filthy Fifty

Running
2 laps, rest 1 min between:
1/3 mile jog around park, zig-zagging around trees and other obstacles.

Alternate between:
Dragon Flags x 5
Sprint 100 yards x 2 (~45 sec rest between)

Back to gym…

Filthy Fifty (modified tester version)

10 reps of each:
Box Jump 44″
Plyometric Pullups
KB Swing 88lb
Lunges (each leg)
Hanging Curl Ups
Push Press 100lb
GHD Back Extension Leg Curl
Wall Ball 30lb
Burpees
Double Unders

I added…
GHD Sit-ups (ground to toes ROM)
Handstand Pushups (supported)

The Real Filthy Fifty:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Tues 2-19-13: Upper Body Challenge

20130220-082914.jpg

Simple yet very challenging:

Bodyweight Bench/Push-up Countdown

For time:
10 reps BW Bench Press (175lbs)
10 push-ups
9 reps BW Bench Press
9 push-ups
… Down to 1 rep each.

Total Time: 9:58
** Dropped the bench press to 155 starting on the round of 6 reps so that I would be able to get through this in 10 min.

Video

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 3-16-12

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.

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