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

Tues 6-5-12: Deadlift Challenge

Yesterday a fellow trainer said he tried the following workout: deadlift (60% of your max) as many reps as possible (AMRAP) in 12 minutes. He said I should try it so today I did…

AMRAP 60% Deadlift in 12 minutes
112 rep at 225 lbs.
My max deadlift is about 375 so 225 was just right.

Good workout, time to walk it off…

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.).

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.