Mon 3-11-13: Glutes, Jumps & Sprints
Hip/Glutes, Jumping & Sprinting
Hip Thrust from Floor (video)
7 sets of 10:
BW,65,115,165,235,255,255
Deadlift
5 sets of 5 at 255
Sprint & Jump
10 40 yard sprints:
Regular x 2, burpee jump & sprint x 4 (video), sprint with hurdle jumps x 2 & handspring, sprint and hurdle jump x 2.
Wed 2-6-13: Core & Sprints
Simple little workout:
5 min misc warmup
Rocky Sit-ups 5 sets of 10-15
100 Yard Sprints 8 (60%,75%, 4@90%)
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!
Wed 2-29-12
Walk to park, swing on the swings and see how far I can jump off and stick the landing.
Video
Hang Power Clean & Lynne
Clean 3,3,3,1,1,1 (145,165,175,185,195,205: Total 1070) (+60)
Lynne (max reps bodyweight bench followed by max pull ups, 3 sets, 3 minute rest between sets) – bodyweight 175
Bench 20, 10, 8 = 38 (+5)
Pull Ups 16, 10, 8 = 34 (+6)
Total = 72 (+11)
3 supersets of curls and tricep extensions.
2 sets of rollouts with the wheel.
