Matt

Dynamic upper body warmup + Excercise bike
Flat DB bench warmup + some pull-ups
1. 5x6 Flat DB bench @ 80#x2 (>rest)
T-bar wamrup
2. 5x6 T-bar rows @ 90#
3a. 4x12 decline DB flies @ 25# x2 (mod rest)
3b. 4x12 cable face pull @ 110# (mod rest)
4a. 2x12 pull-ups with slow eccentrics on last 5 (min rest)
4b. 2x20 pushup w/ feet on ball (min rest)
5a. 3x10 ab wheel rollouts from knees (no rest)
5b. 3x10 leg raises (no rest)
Bike cooldown + stretch

09.19.2008 - Jack, Christian, Matt

1.
a. 1 minute of piston press on ball @ 20#
b. 10x dead lift @ 225#
c. 1 minute of twist/jackknife abs (switched to crunches for part of it)
3 rounds

2.
a. 1 minute of box jumps on gray box
b. 10x push-press @ 115#
c. 1 minute of med ball slams
3 rounds

3.
a. 1 minute of group med ball squat tosses
b. 25x pushups
c. 1 minute of group med ball twist tosses w/ feet raised
3 rounds

09.15.2008 - Matt

Workout from Gym Jones

Workout: "Tears & Power"
Floor Press @ 135# 20, 15, 10, 5 reps
Knees to Elbows 15, 10, 5, 20 reps
Thrusters @ 2x 30# DB 10, 5, 20, 15 reps
Pull-ups (rings) 5, 20, 15, 10 reps

Four rounds with reps increasing or decreasing at every exercise in every set -- as random as we could get and still have some control. It's a psychologically damaging workout because it is so deceptive.

My time: 24:00. NOT fast... but still felt good (beside the fact that I could feel my heart beating in my stomach) - would like to do this against someone to push the time, and also will do it in a few weeks with the goal of dropping under 21:00

09.11.2008 - Matt

Warmup:
bike to Y
10x DB push-up + row
10x incline bench
10x behind-neck lat pull-down

then:
5x heavy incline bench + 30 seconds rest
3 rounds
rest
5x heavy behind-neck lat pull-down + 30 seconds rest
3 rounds

then:
Tabata Air-Dyne for 8 minutes (2 back-to-back tabata sets)
alternate each work set between arms only and legs only

then:
Tabata wall-ball with 10# med ball (heaviest they had there)
I pushed directly to the wall (basically a chest pass) on the wall ball - let me do many more reps per 20 seconds

then:
Tabata crunches with legs raised

then:
3 minutes continuous of 3x push-ups + 3x body row

Ride home, stretch

09.09.2008 - Matt

Warmup:
Bike to Y
Stretch, then 1 round of Jones Crawl @ 135# deadlift
(Jones crawl is 10 dead lifts @ 185 + 25 box jumps, 3 rounds back to back for time. I did 1 round for warmup)

then:
Jones Crawl 1 round @ 185#
this proved to me that I am not close to ready for the full Jones Crawl - working towards it though

then:
2 sets of 5 dead lifts @ 225
3 sets of 1 dead lift @ 285
(I was planning on doing 3 sets of 3, but I could feel my form breaking after the first - my back was rounding on the pull. I'll have to work with lower weight to cement the form)

Then:
1-5-1 Breathing Ladder w/ hang cleans @ 115#

then:
25 each side DaviAnn abs, continuous


This workout was one of those workouts that you go into excited about but leave feeling disappointed. I need to get back to Boston and work out with you guys.

Jack 9-8

Hatch Shell

3.75 Miles

7:21 pace

Jack 9-6

2 Mile Run

6:47 Pace

I definitely am a lot slower than I was two years ago because I used to do this run at like 5:50 pace. Maybe its the extra 10 pounds. I also had to rush too so I couldnt do any abs afterwards.

09.05.2008 - Matt

Went into the gym knowing not what I was going to do, so this workout was very unfocused. I'll have to put more thought into my workouts ahead of time.

Light bike warmup
warmup bi's and tri's

10-8-5-3-3 superset of
preacher curls
and
the nautilus tricep extension machine
rest as needed

then:
1-4-1 ladder supersetting pull-up + KTE and dips.

1 pullup + KTE, 1 dip, 2 Pullups + KTE, 2 dips, etc
continuous, then directly into a 500m row (1:58)

then:
3 sets of 10 each of
a. standing cable curls (like the resistance band one we do, which end in the typical "check out my biceps" pose)
b. tricep push-downs

500m row (1:48)

10 dion abs (5 second holds)
then continuous:
25 crunches w/ feet raised
25 left side crunches
25 right side crunches
25 crunches w/ feet raised

ended with alternating burnout: cable ez-bar curl supersetted with rope pull-down: 5 of each, as many rounds as it takes to burn out of both. I set the weight pretty high b/c I didnt want to be there forever.

Stretch, bike home



**yesterday's workout was pretty good while I was doing it, although I wished I had done something else intense afterward (like 30/30's on the rowing machine or something)

Jack 9-5

3 Mile Run

6:45 Pace

25 x Side Crunches (25 each side)
20 x DaviAnn Abs (20 each side)
3 Rounds

Suffered terribly, but the pace is getting faster still so thats promising.

Matt, your workout yesterday looks awesome. Im going to have to try that when I get back.

09.04.2008 - Matt

Warmup:
light bike to the Y
10 minutes on the rowing machine

then:
20x push-press @ 95#
5x each side sprinter abs
1:00 air-dyne arms only
15x push-press @ 95#
10x each side sprinter abs
1:00 air-dyne arms only
10x push-press @ 95#
15x each side sprinter abs
1:00 air-dyne arms only
5x push-press @ 95#
20x each side sprinter abs
1:00 air-dyne arms only

continuous

then:

3 sets of 5 hanging straight-leg raises, slow and controlled, getting legs parallel with floor

light bike cool-down

09.03.2008

2 Mile warmup jog (trails)

There's a spot in our local park where out XC trails are where there's a moderately steep hill. At the top, if you make a sharp left there's another, steeper hill. Each hill is about 30m - 40m long, and dirt trail, with the steeper hill being looser dirt. At the top of the second hill you can take a left and follow a trail down and around and it brings you back to the start. I ran the hills all-out back to back and then once at the top, did a very slow jog back around to the start, 6 rounds continuous.

2 Mile cooldown jog (trails and street)

09.01.2008

Today we closed the water park I was working at so my whole day involved stacking and carrying fairly heavy, awkward objects around the park. Actually felt like a pretty good workout

Jack 9-3

2.7 Mile Run

6:47 Pace

Jack, Christian, DaviAnn 9-2

10 x Dead Lift
10 x Bench Press
8 x Dead Lift
8 x Bench Press
6 x Dead Lift
6 x Bench Press
4 x Dead Lift
4 x Bench Press

Christian and I did it together and rested only as the other person was doing work. So the rest was no more than 30 seconds all the way through.

10 x Chest Flys
10 x Back Flys
10 x Back Extensions
4 Rounds

20 x Weighted Sit Ups (14lb Med Ball on head)
4 Rounds

08.29.2008 - Matt

Bike warmup

1 minute Airdyne
1 minute Rest
1 minute get-ups (switch hands each time)
1 minute Rest
1 minute goblet squat
1 minute Rest
1 minute Bicycle abs
1 minute Rest
1 minute Push-ups + row
1 minute Rest
1 minute SLDLs (switch each 5)
1 minute Rest
1 minute DB Snatch (switch each 5)
1 minute Rest
1 minute Pull-ups
1 minute Rest
1 minute KTE
1 minute Rest
1 minute something I can't remember
1 minute Rest
1 minute Rowing Machine
1 minute Rest
1 minute Zottman Curls

Jack 9-1

Big Loop + Some: (2.5 miles, 7:10 pace)

Then:

10 x Hang Clean at 135#
1:00 Rest
7 Rounds

3:00 Rest

10 x Front Squat @ 135#
1:00 Rest
7 Rounds

3:00 Rest

10 x Push Press @ 105#
1:00 Rest
7 Rounds

3:00 Rest

10 x Box Jumps @ 30"
20 x DaviAnn Abs (20 each side)
5 Rounds

Jack 8-28

Big Loop: Just under 7 min pace

Jack, Javy, DaviAnn 8-27

Workout:
10 x DB Bench Press
20 x Leg Lifts + Press Feet to Sky
10 x L-Pull Ups
3 Rounds

Then:
20 x Split Jump Squat w/ 16# med ball, pushing med ball to sky each rep. (10 each leg)
15 x Dead Bugs
20 x 1 Arm Kettle Bell Swings (10 each arm)

Then:
3 Continuous Rounds of:
25 x Push Up
20 x Box Jumps @ 30”
50 x Sprinter Abs (25 each side)

Jack 8-26

Big Loop: 13:34

Then:

5 x Speed Squat @ 225# + Green Bands
30 x Sit Ups
5 rounds

5 x Speed Squat @ 185# + Green Bands
30 x Sit Ups
5 Rounds

Jack 8-25

Warm Up:
2 Min x Air Dyne
2 Min x Jump Rope

Then:
10 x Strict Pull Ups
10 x KTE
10 x Weighted Walking Lunges @ 45# DBs
15 x Situps Heal to Butt
25 x Push Ups
10 x GHD Situps
10 x Glute Ham Curls
30 x Plate Twists @ 45#
12 x Body Rows
7 x PVC Pipe Circut
10 x Box Jumps @ 30”
30 x Upper Ab Crunches
10 x DB Incline Press @ 65#
20 x Reverse Crunches
10 x Goblet Squat @ 75#
5 x Captain Abs

3 Rounds

Jack, DaviAnn 8-25

So near my house there is a park with a couple fitness loops, with a dirt trail and different stations for exercise. DaviAnn and I ran around the .5 mile loop and did the following exercises. Each one was pretty evenly spaced apart, and we jogged in between.

15 x Decline Body Rows

10 x KTE

15 x Push Up on Wobbly Chain

10 x Box Jumps @ 24”
5 x Step up @ 24” (5 each leg)

7 x Dion Abs (5 sec. holds)
20 x Leg Lifts

10 x Ring Pull Ups

Max x Single Leg Calf Raises

15 x Dips

3 Laps

08.23.2008 - Matt

a. As many Turkish get-ups as you can do in 1 minute
b. 1 minute rest

10 rounds (20 minutes) - I kept the same arm for each minute session, then did the other arm the next minute.

then:


1 mile jog warm-up

various sprint drills the width of a soccer field
not continuous, after each drill I did something (either stretching, abs, or butt drills)

1 mile jog warm-down

(**Edit** - the getups were done with a 40 lb. DB, and my brother tells me the width of a soccer field is 80 meters. Who knew.)

08.21.2008 - Matt - quick AM workout

Light bike warmup.

10-5-5-5 cleans, increase in weight at each

4 sets of 2 cleans @ 225, 45 seconds rest in between each set.

(cleans were from the floor, so each set began with a deadlift at whatever weight, as I was still doing hang cleans)

3 sets of 10 KTE with 1 minute rest in between (easy)

Stretch

Easy bike home

Jack 8-20

Big Loop

1:00 x Leg Lift Hold + 1:00 Rest for 20 minutes

Jack 8-19

Prison Squats at the Fens.

2 Full Laps followed by a 400m finish

Jack and Javy 8-18

Unfortunately this workout was cut very short cause we couldnt get into the weight room until 830 and needed to be at work.

Big Loop, Slow Pace

3 x Bench Press
15 x Back Extensions + 45#
3 x Bench Press
10 x Face Pulls
4 Rounds

Burnout: Bench Press @ 135#

Jack 8-16

3 Mile Run

08.15.2008 - Matt

Rode bike to work, at a pretty good clip, high gear, pretty hilly/varied inclines. 9.5 miles. (8:15 am)

Rode bike home, same route, 9.5 miles (12:00 pm)

then I did a light arms workout later in the evening:

3x10 hammer curls + tricep pushdowns + incline crunches w/ resistance band.

10-8-5-5-5 of cable curls + cable tricep extensions
20x leg raises after each of the sets of 5

2x10 chin-ups + dips

Extended stretching at night

Jack Javy and Christian 8-14

Workout:
5 x Speed Squat @ 225# + Green Resistance Bands
10 x L-Pull Up w/ Short foam roller between feet
10 x Roman Chair Crunches w/ EZ Bar + 20 lbs
10 x Roman Chair Crunches
5 Rounds (4 rounds of pull ups and crunches)

Then:
1 x Ladder Drill (2-touches inside, 1 touch out)
5 x Speed Hurdles Calf Hops
1 x Box Jump @ 14”
1 x Box Jump @ 18”
1 x Box Jump @ 24”
1 x Box Jump @ 30”
1 x Box Jump @ 36”
1 x Ladder Lateral V-Jumps
5 x Banana Hurdles 3-Touch In Between
5 Times Through
2 Min Rest
3 Rounds

Then:
1 x Sled Push @ 200#
1 x Sled Push @ 110#
1 x Sled Push @ 55#
15 x PB Hamstring Curls
30 x Plate Twists (15 each side)
4 Continuous Rounds

Also, I took the field hockey mix cd that we like from the weight room so I could burn it. I have it saved on my computer but it seems like we can only upload videos and pictures. If you know how to upload music to the blog, let me know and ill post it.

Jack, Javy, Christian 8-12

Workout:
3 x Hang Clean
10 x Box Jump @ 30”
8 Rounds

Then:
8 x Bench Press
10 x Barbell Row
10 x Standing Resistance Band Back Extensions
6 x Bench Press
10 x Barbell Row
10 x Standing Resistance Band Back Extensions
4 x Bench Press
10 x Barbell Row
10 x Standing Resistance Band Back Extensions
Max x Bench Press w/ Band Assistance (3-rep max weight)
10 x Barbell Row
10 x Standing Resistance Band Back Extensions

Burn Out: Max x Bench Press @ 95#

Then:
5 x Man Makers
10 x Weighted, Strait Torso Sit-ups (butt to heals)
10 x Clapping Push Ups
1:00 x Leg Lift Hold
10 x DB Shrugs
3 Rounds

Jack and Christian 8-11

The big 55’s

Goblet Squat @ 60#
Pull Ups
Box Jumps @ 30”
Bench Press @ 135#
Dead Lift @ 135#

ABS

10 x Leg Lift + Side to Side Twist
15 x Sit ups – Heal to butt
25 x DaviAnn Abs
One other one…cant remember
25 x Side Oblique Crunch (25 each side)
30 x Reverse Crunches

08.11.2008 - Matt

1. Chest/Back
10-8-5-5-5- DB incline press
supersetted with 6x weighted pull-up after each set, 25#

2. Continuous
with partner, 15x med ball drop/press (full extensions), switch partners, then 15x each side sprinter abs. 5 continuous rounds (although you will get rest when you are dropping the med ball for your partner)

3. Timed
3 minutes straight of 3x body row + 3x pushup

1.5 miles jog home, moderate pace (at least it felt moderate to me, who knows how slow it really was though)

Sorry

I've been neglecting this blog way too much. I've been in the weight room a decent amount, but never for long, as I can never find the time to workout :(. I'll put up a few of the shorter workouts that I can remember from that last 2 weeks or so.

Workout 1

**10 minutes of 30 seconds on (intense) 30 seconds off Rowing machine
then:
**5-4-3-2-1 of single arm DB snatch + offset DB push-up
looks like: 5x left DB snatch + 5x pushup w/ left hand on DB + 5 x right DB snatch + 5x pushup w/ right on DB, then to 4, then 3 etc
** 5 mile bike ride over varied terrain

Workout 2

**10-8-5-5-5-5 of EZ bar preacher curls + DB skull crushers
rest as needed, not continuous
then:
**10-8-6-4-2 captains abs w/ 20 seconds rest between each set
then:
**self bullet cable curls/tricep rope pulldown. Looks like:
10 curls + 1 pulldown + 9 curls + 2 pulldowns + 8 curls + 3 pulldowns... until 1 curl + 10 pulldowns (continous - I only rested long enough to change the pin between curls and pulldowns)
**15x incline crunches w/ resistance band
**same bullets as last time but reversed (start with 1 curl + 10 pulldowns)
**15x incline crunches w/ resistance band


Workout 3

**Warmup squat (1 set of 10, 1 set of 8)
**5 sets of 5 squats w/ resistance bands, increasing weight
then:
**10-8-6-4-2 of DB lunges each side + physio ball hamstring curls (continuous)
then:
**3 sets of 10 KTE
**something else I can't remeber


Workout 4

3x10 of:
**DB shoulder press, 3 way shoulders, and DB shrugs (rest as needed)
then:
**5 sets of 10x lat pulldowns front, max pullups, and 10x lat pulldowns back (rest as needed)
**abs - med ball throws


I also had a workout that superetted single-arm DB bench with single arm db rows, and also ez bar shoulder raises on incline but i cant remember what I supersetted it with

Jack and Javy 8-9

We had the whole weightroom to ourselves so we decided to use every rack, and do a circut through. We zig-zaged from one side to the other, having every rack opposite the mirror side being an ab exercise. 

10 x Chin Ups

20 x Plate Twists (10 each side)

10 x Speed Squat @ 135# (slow down, explode up)

10 x KTE

10 x Barbell Curls

6 x Bruce Lees

10 x Barbell Skull Crushers

20 x GHD Sit Up (Stiff torso, 10 each arm)

10 x Box Jumps @ 33"

20 x V-Up

15 x Dips (feet on box, hands on bench)

2 Minute Rest

Continuous for 3 Rounds

Then: 

Burnouts for arms and abs. 

10-1 EZ Bar Curl + 40lbs (I do 10, Javy does 10, I do 9, Javy does 9, all the way to one, 55 reps)

Continuous

10-1 Close Grip Tricep Pushup, on 12lb dumbells. 

10-1 Sprinter Abs (10 each leg)

Jack, Javy, Christian 8-7

I dont know about the other guys, but I thought this workout was awesome. I loved the format and I thought the different exercises worked well together.

1:00 x Piston Press on PB @ 20# DBs
10 x Stiff Leg Dead Lift @ 205#
1:00 x Leg Lift Hold
4 Continuous Rounds

Then:
1:00 x Box Jumps @ 24”
10 x Flat Back Sit ups w/ EZ Bar (behind head) Butt to Heals
1:00 x AirDyne Arms Only or 1:00 x 3-Push ups + 3-Body Rows
4 Continuous Rounds

Then:
1:00 x Air Squat + Pass w/ 6kg med ball (see 7-21 workout)
20 x Slow, Strict Push Ups
1:00 x Med Ball Twist then Pass (on floor, feet up)
4 Continuous Rounds

Jack and Javy 8-5

We took it fairly easy because we played soccer for 2 hours afterwards.
This was a good light lift to get in though if you need something quick.

5 x 5 Hang Clean, Front Squat, Push Press Complex

Then:
10 x Push Up
10 x KTE
10 x Body Row w/ Straps
10 x Med Ball Slams
4 Rounds

Jack, DaviAnn, Christian 8-4

Big Loop

Then:
10 x Squat
10 x KTE
8 x Squat
10 x KTE
6 x Squat
10 x KTE
4 x Squat
10 x KTE

Then:
10 x Weighted Box Jumps @ 24” (2 x 20lb DBs)
10 x Burpee Pull Up Combo
13 x Dead Bugs
3 Rounds

Then:

4 Min Tabata Sets:

Bicycles
Box Jumps @ 14”
Plank Holds, Leg Lifts (2:00 – 2:00)

Jack and Javy 8-1

Weight Room was closed so we had to go in the cage.

8 x Ring Pull Ups
8 x Ring KTE
3 Rounds
1 x Rope Climb
8 x KTE

Then:
8 x Ring Pull Ups
10 x Clap Push Ups on PV Pit
10 x Box Jumps

3 Rounds

Jack 7-31

15 min x Air Dyne

Stretch

10 x Slow Goblet Squat @ 50#
10 x Slow Bench Press @ 155#
50 x Crunches
0-1 Min Rest in between
4 Rounds

10 x Strict DB Curls
10 x Slow Dips
10 x PVC Pipe Resistance Band Twist
0-1 Min Rest in between
4 Rounds

ABS

20 x DaviAnn Abs
100 x Bicycles
50 x Sprinter Abs

Jack and Javy July 29

We did the '300' workout this morning but not for time. We went a little heavier on some things and took our time. It was 7:00am so we were dying and the whole thing ended taking us over an hour.

25 x Strict Pull Ups (no Kipping)
50 x Dead Lift @ 185#
50 x Push Ups
50 x Box Jumps @ 30"
50 x Floor Wipers @ 135#
50 x DB Clean and Press @ 35# (25 each arm)
25 x Strict Pull Ups

07.24.2008 - Matt, Jon

1. pushups (warmup)

2.
8x each side single-arm DB bench
5 rounds, rest as needed
After round 2 and round 4;
tag-team 1-5-1 pull-up ladder, continuous

3. Tag team circuit
a. 200 meter row, intense
b. DB pushup + row, as long as it takes for partner to do rowing machine
3 rounds, as continous as possible

4. Tabata crunches w/ legs raised

Stretch

07.23.2008 - Matt

Warmup bi's and tri's (curls and skull crushers)

1.
5x Heavy EZ bar curl
5x heavy DB skull crushers
10x dead bug
5 rounds, rest as needed

2.
30 seconds on, 30 seconds off of
a. DB hammer curls
b. dips on chair edge
(30 second curl, 30 second rest, 30 second dip, 30 second rest etc)
8 minutes continuous

3. Tabata leg raises (holds)

stretch

Jack, Javy 7-21

5 x Bench Press
10 x Slow Body Rows
5 Rounds

Then:
10 x Resistance Band Chest Flys
10 x L-Pull ups (Neutral Grip)
10 x Box Jumps @ 36”
4 Rounds

Then:
1:00 x Jump Rope
1:00 x Upper Ab Crunches
1:00 x Air Squats
Continuous for 3 Rounds

(The air squats we did with DaviAnn and we had a med ball. So you did one squat with the med ball then passed it and 2 more squats while partners squatted with the ball. 1 weighted squat for every 2 non weighted squats)

Jack July 20

1.75 mile run

ABS

80 x Sprinter Abs

Then:

20 x Crunches
20 x Crunches to the left
20 x Crunches to the right
3 rounds

Jack, DaviAnn, Javy - July 17

Workout:
5 x Front Squat
10 x KTE
5 Rounds

Then:
10 x Glute-Hamstring Curls (Roman Chair)
10 x Weighted Pull Ups
10 x Dion Abs (5sec Holds)
4 Rounds

Jack 7-16

Big Loop

Jack and Javy July 5

DaviAnn has been working nights and the only time when I can see her is when I lift, so we have been playing pick up soccer around 7:00 on some of these nights. We played for like 2.5 hours last night, it was a good change up of workout.

Jack, DaviAnn, Javy - July 14

5 x 5 Hang Cleans

Then:
5 x DB Bench Press
5 x DB Row
Minimal to no Rest
5 Rounds

Then:

6-5-4-3 of:
Cross Over Pushups (on med ball)
Bruce Lees
Side to Side Body Rows
Floor Wipers
Continuous

ABS

10 x Standing PVC Pipe Resistance Band Twist (10 each side)
PVC Pipe Circuit (7 reps each way, 28 reps total)
2:00 x 1 arm/1 leg Plank Hold (30sec each side, then 1:00 regular plank)
3 Rounds

07.14.2008 - Matt

1. Warmup

1 mile bike ride warmup
10x goblet squat


2. Timed superset

15x Burpee + pullup
15x BB Push press
10x Burpee + pullup
10x BB Push press

continuous


3. Superset 2

10x Squat warmup
then:

a. 5x deep squats (past parallel, fairly heavy)
b. 8x three-way shoulders

3 rounds


4. Timed Circuit

a. 10x each leg DB walking lunges
b. 15x incline sit-up with resistance band
c. 10x DB shoulder shrug
d. rest 1 minutes
3 rounds


1 mile bike cool-down. Stretching

Jack, DaviAnn, Javy - July 12

Madison Park Track

100m x Prison Squats (10 Rows)
Jog 50m
20 x Push Ups
Jog 50m
50m x Backward Lunges
50m x A-Skips
Jog 50m
10 x Pull Ups
Jog 50m

2 Laps
Rest

Then:

2 x Upside Down Stair Climb + Push up
Jog 50m
10 x Star Hip Extension (10 each side)
Jog 50m
50m x Forward Lunges
50m x Bear Crawl
Jog 50m
1-6-1 Pyramid Squat
Jog 50m

Jog 400m

07.13.2008

1. Warmup

20x pushups
10x pullups


2. Superset 1

- 10x Incline DB bench
- 10x lat pulldown
- 8x Incline DB bench
- 8x lat pulldown
- 8x Incline DB bench
- 8x lat pulldown
- 6x Incline DB bench
- 6x lat pulldown

increase weight each set


3. Superset 2

a. 8x cable chest flys
b. max pullups w/ 25 lbs. DB


4. Continuous countdown superset

5-4-3-2-1 continuous of DB chest flys + DB back flys.


5. Abs

300 abs, various exercises

07.11.2008 - Matt

Trying to figure out ways to do something during my workday. Worked the wave pool today and the wave are on for 10 minutes and off for ten minutes. During the 10 minutes off we can sit. For three "on" period I did continuous slow calf raises - interrupted only a few times by having to yel at kids (slow day). These were very slow calf raises, but held at the top for about a second.

07.10.2008 - Matt

I rode my bike home from work today along the bike trail from Lake George to Glens Falls. I'm not sure the distance but I'll clock it at some point.

I have a power-hour application on my iPod that changes the song every minute... I used that and switched back and forth each minute between:

a. Highest gear, hard pedaling, standing
b. Lower gear, sitting, recovery pedaling

(If it was a downhill on the recover I usually didnt switch gears)

The bike trail is moderately hilly so it was a good mix of up and downhills. The trip took me 44 minutes total (22 of work, 22 of rest)

Stuff

I'm working as a lifeguard 6 days a week and haven't been getting to work out as I'd like to. Wackness 2.0. But I talked to my friend the other day... he's in the army and they have a crossfit trainer on staff. He was telling me about their workouts (I became very jealous when he mentioned they had a full compliment of kettlebells and big tires for tire flipping) and I'm including some interesting stuff. He also will be sending me some of them through email, and I'll include them when I get them.

One simple test workout is 50 box jumps and 50 burpees for time. If anyone does it post up your time, I'm going to try to do this one in the next week.

Another interesting exercise (which was part of a circuit that included tire flips and kettlebell swings) was some kind of backwards stair bear-crawl with push-up. Basically, you start at the bottom of the stair with your hands on the ground and feet on the first stair, and climb up backwards, doing a push-up after each stair climbed (if I understood him correctly) and then climb back down. It sounds like a great exercise to add into a circuit or do between supersets...

I'll add more soon

Jack, Christian, DaviAnn 7-7

5 x Bench Press @ 185#
5 x DB Rows @ 90#

5 Sets, Minimal Rest

Then:

12 x Depth Push Up
20 x Med Ball Slams
10 x Box Jump March (10 each side)
12 x Resistance Band Rows
10 x Weighted DB Crunch

4 Rounds, Continuous

ABS

4 Minute Tabata Sets of:

Leg Lifts (holds)
Bicycles
Plank Hold

Jack, DaviAnn, Javy 7-3

2 Length x Sled Push @ 200#

10 x Fat Bar Curls @ 30#

2 x Box Jumps @ 14” – 18” – 24” – 30” – 36”

12 x Ring Dips

30 x V-up

3 Rounds

Then we played head ball game for 3 hours

07.03.2008 - Matt

Quick workout today b/c I went to the Y with my brother and he had someplace to go

1. Warmup

10x Deadlift
10x each side single-arm DB snatch


2. Continuous superset

a. 3x deadlift
b. 10x push-up
3 continuous rounds


3. Superset (add weight to deadlift bar)

a. 1x deadlift
b. 5x Bruce Lees
c. 2x deadlift
d. 5x Bruce Lees
e. 3x deadlift
f. 5x Bruce Lees
g. 2x deadlift
h. 5x Bruce Lees
i. 1x deadlift
j. 5x Bruce Lees

deadlift should be heavy


4. Other stuff

5x single-leg squat each leg

a. 8x pullup with 30lb DB between feet
b. 5x bodyweight squat with feet on balance pads (or whatever those things are called - the blue circular things filled with air)

4 rounds


Also we only have 1 rack at the stupid Y, besides Smith machines, and the whole time it was taken up by a guy with awful form who took 5 minutes break between each set and looked like a Brett the Hitman Hart impersonator. Stupid fucking people.

Jack, Javy, DaviAnn 7-2

Circuit done with weight vest:

30 sec x Box jumps
30 sec x Rest
30 sec x Walking Lunges
30 sec x Rest
30 sec x Burpee Pull up combo
30 sec x Rest
30 sec x Jump Rope
30 sec x Rest

3 Continuous Rounds

Then:

10 x Hang Clean
10 x Box Jumps @ 44”
5 x Hang Clean
5 x Box Jumps @ 48”
5 x Box Jumps @ 44”
5 x Hang Clean
10 x Box Jumps @ 44”
3 x Hang Clean
5 x Box Jumps @ 48”
5 x Box Jumps @ 54”
10 x Box Jumps @ 48”
10 x Box Jumps @ 48”

ABS

1:00 x Legs up, side to side med ball toss
2 Rounds

Then:
HBG + Crunches

We had 3 tries to juggle the soccer ball and our longest run we doubled for crunches.

10 x Juggles = 20 crunches
30 crunches
34 crunches
40 crunches
30 crunches

Jack and Javy 7-1

SUPERSET 1
10 x Bench Press
10 x KTE
8 x Bench Press
10 x KTE
6 x Bench Press
6 x Bruce Lees
4 x Bench Press
6 x Bruce Lees

SUPERSET 2
8 x Man Makers @ 30#
10 x box Jumps @ 36”
25 x Resistance Band Roman Chair Crunch
7 x Man Makers
10 x box Jumps @ 30”
25 x Resistance Band Roman Chair Crunch
6 x Man Makers
10 x box Jumps @ 36”
25 x Resistance Band Roman Chair Crunch
5 x Man Makers
10 x box Jumps @ 30”
25 x Resistance Band Roman Chair Crunch


SUPERSET 3
10 x Chest Flys
10 x Back Flys
100 x Bicycles

4 Rounds

06.30 - Matt

1. Warmup

10x Pushups
10x Pullups
10x Hang Clean
10x Pushup


2. Superset 1

a. 5x Hang clean
b. Single-arm DB bench

5 sets, increase weight for both each set
b. goes 10x for first 2 sets, 8x for second 2 sets, 6x for last set


3. Timed pullup ladder


4. Interval superset Superset 2

a. 5x man-makers
b. 12x jackknife situps
c. rest 1 minute

3 rounds

June 30, 2008 - Christian

Quick Workout

Squat - 5x5

Superset 1:
1. Incline DB Bench - 3x10
1. Pull Ups - 3x10
1. DB Snatch - 3x6

Superset 2:
2. Hanging Leg Raises 3x10
2. PB Single Leg Hamstring Curl - 3x10

Abs:
1. Roman Chairs - 3x15
1. Upper/Side Ab Combo - 3x10 (for each side and for middle)

Jack, Javy, DaviAnn 6-26

The Big 55's

10-9-8-7-6-5-4-3-2-1 of the following:

Zottman Curls @ 20#
Ab Roller
Walking Lunges + Opposite Shoulder Press @30# DBs
KTE's
Dead Lift @ 185#
GHD Press @ 25# DB

06.26.2008 - Matt K

Bike ride to the Y

Warmup Bi's and Tri's

1.
a. 5x Barbell curls while sitting on bench
b. 10x DB skull crushers

4 rounds, rest as needed


2. "The Small 55"

10 - 1 of DB curls with resistance bands + tricep pushdown
Directly after the set of 1, go into a burnout of each.
Looks like: 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 - Burnout

3. Tabata set of Dead Bugs

4. One arm does DB bicep curl, the other arm does cable tricep pulldown. To failure.
Switch arms, and repeat.

5. 1 minute of hanging knee raise hold

6. Bike ride home

7. 3 mile run


also.... I'm mad jealous of the ladders! I think its time I broke out the sidewalk chalk...

Jack and Javy 6-25

25 x Dead Lift + Hang Clean + Press @ 135#

Then:

50-30-10 Reps of:

Chin Ups
Dips
Box Jumps @ 30"
Back Extensions w/ 20# vest

Jack, Javy, DaviAnn 6-24

Leg/Ab Day

Every exercise to be a superset with an ab exercise.

Goblet Squat:
10sec x 60deg
10sec x 45deg
10sec x 30deg
10sec x 45deg
10sec x 60deg
Dion Abs:
10sec x 30deg
10sec x 45deg
10sec x 60deg
10sec x 45deg
10sec x 30deg

4 Continuous Rounds

1:00 x Box Jumps @ 14”
1:00 x Plank Hold, or Leg Lift

4 Continuous Rounds

3 Lengths x Sled Push
PB Hamstring Curls (until sled is finished)
Bicycles (until sled is finished)

3 Continuous Rounds

Pyramid Goblet Squat 1-6-1 @ 10# DB

Jack and Javy 6-23

A day of Pyramid Sets:

Bench Press @ 95# 1-6-1
Pull Ups 1-4-1
Adequate Rest in Between
2 Rounds

DB Chest Flys @ 20# 1-6-1
Body Rows 1-4-1
Standing Resistance Band Chest Press 1-6-1
Seated Resistance Band Row 1-6-1

Then we set up a little obsticle course on the turf:

Ladder, side to side, 2-touch inbetween (matt, your favorite one)
Right after the ladder was 5 banana hurdles which we did stiff legged hops.
Then a series of boxes in a row, so you jump off one box hit the ground and right up on another.
14" - 18" - 24" - 30"

5 Times Through (jog back)
2 Min Rest

5 Times through w/ 20# weight vest.
2 Min Rest

5 Times through w/ 2-20# weight vests. (40# total)
5 Times through, (no vests)
Rest

ABS

Pyramid set of Dion Abs (1-7-1)

06.23.2008 - Matt K

Morning Workout:

4x (20 sec on, 10 sec off) rowing machine (2 mins) +
2 minutes of 5x med ball slams + 5x atomic situp

rest 4 minutes
repeat

Then:

4x (20 sec on, 10 sec off) back squat @ 65# + resistance bands (2 mins) +
2 minutes of 5x pushups + 5x pullups

rest 4 minutes
repeat

06.20.2008 - Matt K

Pretty light, easy workout

Warmup

10x pull-ups
10x push-ups
10x light snatch


1. Interval

a. 5x Snatch
b. 10x push-up w/ feet on BOSU
c. 10x body row
d. rest 1 minute

5 rounds


10x pull-ups


2.

a. 10x SLDL each side
b. Abs
(round 1 - incline boxer abs, 10 each direction; round 2 - 15x incline crunch w/ resistance band; round 3 - 20x dead bug)

3 rounds


10x pull-ups

200 abs, various exercises

Stretch

Jack 6-20

Big Loop

Jack and Javy 6-19

This workout was a bit different but awesome. 

Everything was done in the cage with a weight sled + 45lb weight

We hooked chains to the sled so there was about 8' of chain with two handles on the ends. 

Each exercise was done once, the entire length of the cage (about 60m)

1. CHEST PRESS (like a standing bench press, push, take a step forward and push again, 60m)

2. WALKING LUNGES (handles held at side of chest)

3. ROW (walking backwards)

4. BACKWARD WALKING LUNGES 

5. BICEP CURLS

6. CALF RAISES (Basically walking just staying on toes, handles at chest)

7. BACKWARD BENT OVER TRICEP EXTENSIONS

8. BACKWARD CALF RAISES

9. STRAIT ARM CHEST FLY (Arms down, from hips, bring them strait in front of you)

10. SIDE WALKS OUTSIDE (Holding handles w/ left hand, press off left foot, switch at half)

11. STRAIT ARM BACK FLY (walking backwards, arms strait out, pull down w/ stiff arm)

12. SIDE WALKS INSIDE (Holding handles w/ left hand, press off right foot, switch at half)

THEN:

60m sprint w/ sled (hands at chest)

1:30 Rest

4 Rounds

Jack and Javy 6-18

Heavy Squat and Bench

5 x Squat (225, 245, 265, 285, 295)
5 x Bench Press (175, 185, 195, 200, 205)
5 Sets

Then:
10 x Partner Body Hamstring Curls
10 x Box Jumps @ 30"
3 Sets

ABS

6 x Bruce Lee Lifts
10 x Standing PVC Pipe Resistance Band Twist (10 each side)
3 Sets

06.17.2008 - Matt K, Mike V

1. Shrugs

14-12-10-8, increasing weight each time.
rest in between is as long as it takes for other person to do shrugs


2. Shoulder press

4 sets of 10


3. 2-Way Shoulder (3-way minus the bent-over one)

3 sets of 10


4. Bi's and Tri's

a. 1-5 Ladder of pullup+dip (person 1 does 1 of each, person 2 does 1 of each, person 1 does 2 of each, etc). Continuous

Rest 1 minute

b. 3 sets of 8 tricep pulldown w/ straight bar - continuous between 2 people

Rest 2 minutes

c. Bullet curls w/ hammer bar - Person 1 goes 1 - 10, person 2 goes 10 - 1 (inverse work-to-rest ratio for both)

Rest as needed

d. Tag team - back and forth between cable concentration curls and over the head cable tricep extensions

Rest 2 minutes

e. c. Bullet curls w/ hammer bar - Switch (whoever went 1 - 10 now goes 10 - 1 and vise versa)(inverse work-to-rest ratio for both)

*** I'm forgetting something in this workout... there was something else in the bi's tri's section.

Jack 6-17

Shoulder Day

Timed Pull Up Ladder.
1st minute 1 pull up, 2nd minute 2 pull ups...

I made it into the 11th round.

Superset 1:
10 x DB Shoulder Press @ 55lb DBs
10 x Lat Pull Down (behind head) @ 135
1 Minute Rest
3 Rounds

Superset 2:
10 x 3-Way Shoulder Raise @ 15lb DBs (10 each way)
10 x Resistance Band Shoulder Shrug
3 Minute Rest
3 Rounds

ABS

30 x Resistance Band Roman Chair Crunch
10 x Roman Chair Sit Up
3 Rounds

30 x Side to Side Seated Plate Twist @ 45lbs
10 x Standard Sit up with heals as close to butt as possible.
20 x Sit up w/ opposite elbow to knee (10 each way)
15 x Lying on side, bottom elbow to top knee(15 each side)
3 Rounds

06.16.2008 - Matt K, Mike V

Chest and Back


1. Warmup

10x Push-ups
10x Pull-ups


2. Tag Team

a. 8x Bench with resistance bands
b. 8x rope face pulls
Go from one right to the other

While person 1 is doing this, person 2 is spotting/resting, as soon as person 1 finishes, person 2 starts. Gives a good rest time.

5 continuous rounds


3. Pull-up ladder

Person 1 does 1, person 2 does 1, person 1 does 2, person 2 does 2, etc... until one person cannot complete the required number of pull-ups.


4. Continuous circuit

a. 5x DB push-ups w/ rows (half a man-maker) @ 40lbs.
b. 10x each side GHD press @ 20lbs.
c. Upright rows on smith machine

5 continuous sets, no rest until all sets are done

5. Lat pull-downs

a. Front pulldowns
b. Behind-the-neck pulldowns
3 rounds, rest long enough for the other person to complete their set then switch immediately.

Stretch

Tabata Music

I created this a while back, and its useful if you are doing Tabata work by yourself, or if watching the clock is awkward.

The song changes at each interval between a heavy song (20-seconds work) to a light song (10 seconds rest). The pair of songs switches each minute. Also, there are beeps at 2 seconds and 1 second before a change to prepare to stop or start a work session.

I also let the last rest song ride out since most tabata sets end with an extended period of breath-catching.

Download here:

http://www.zshare.net/audio/135690084faffef6/

06.13.2008 - Matt K

1. Warmup

1 Mile Bike Ride, easy (just my ride to the Y, not really part of my workout)

Then:
6-way barbell complex:
(Dead Lift to Row to Hang Clean to Front Squat to Push Press to Back Squat to Push-up)
3 continuous rounds

rest, then repeat.


2. Tabata Rows (on rowing machine)
(Became very difficult by the last minute, where my pulls dropped to around 1150-1250 calorie watts/hr or whatever the measure is)


3. 10x Captain Abs
2 rounds


4. Tabata Thrusters
Done w/ 20lbs. dumbbells


5. Tabata Incline crunches

Stretch, bike ride to cool down.

Jack 6-13

Big Loop

Jack and Javy 6-12

5 x 5 Dead Lift

Then:
5-4-3-2-1 continuous reps of:

One Arm DB Clean and Press
Box Jumps @ 44"
Dead Hang Pull Ups
Bruce Lee Lifts
4-Corners Press

Then:

10 x Burpee Pull Up Combo
10 x Push Press @ 95 lbs
No Rest In between

3 min rest

8 x Burpee Pull Up Combo
8 x Push Press @ 95 lbs
No Rest In Between

ABS

10 x KTE
80 x Sprinter Abs
15 x Lying on side, Bottom elbow to top knee

06.12.2008 - Matt

1. Warmup

10x pull-upps
10x dumbbell curls

2. Continuous circuit

a. 10x Dumbbell curls w/ resistance band
b. 10x Lat Pull-Downs
c. 10x incline crunches w/ med ball twists

3 rounds, no rest between... decent weight used so that the last set of a. and b. were very difficult to finish


3. Timed Ladder

a. Timed cable curl ladder w/ calf raises

*Same as timed pull-up ladder, but using the cable machine to do curls (straight bar). first minute, 1 curl; 2nd minute, 2 curls; 3rd minute, 3 curls and so on. Then, during the rest after each set I continuously did standing calf raises until the next minute started


4. Interval

a. 10x rear delt flies (laying on bench)
b. 5 KTE to 5 hanging leg raises to 10 second hanging hold with knees raised.
c. Rest 1 minute

repeat 3 times

stretch

06.10.2008 - Matt K, Mike V

Bench Warm-Up

1. 8-5-3 Bench Press (add weights after each, no rest until done with all 3)

rest as needed between sets
3 rounds

2. 10x Decline bench press on Smith machine
8x " " " " " "
6x " " " " " "

increase weight each set

3. 6x Chest Press Negatives on machine

slow 5-count on the way down, last rep on each set should be very hard to keep the speed slow
3 sets

4. 10x tricep extensions with increasing weight
3 sets

5. 10x dips
3 sets

stretch

June 11, 2008 - Christian, Jack

Arms

Superset 1:
1) Incline Hammer Curl - 3x10
1) Rope Pulldown - 3x10

Superset 2:
2) Reverse Curl - 3x10
2) Lying Alternating Tricep Extensions - 3x10

Superset 3:
3) Standing 2-Arm Curl w/bands - 3x10
3) Tricep Pushdown w/bands - 3x10

June 10, 2008 - Christian, Javy

Superset 1:
1) Power Clean - 5x5
1) Barbell Bench - 5x5

Superset 2:
2) Squat - 5x5
2) DB Row - 5x5

Jack and DaviAnn 6-10

Good Warm up, then 6 Strides in the cage.

Then:

10 x One Arm DB Bench on PB (50lb DB)
10 x Seated Resistance Band Row (Thick Black Band)
10 x Box Jumps @ 30"
4 Rounds

ABS

20 x DaviAnn abs
20 x Jesus Abs
25 x V-Ups
100 x Bicycles
2 Rounds

Jack and DaviAnn 6-9

6 Minute Circut

Wall Ball (7kg ball)
Zottman Curls (20lb DBs)
Box Jumps (Gray Box, 18")
Back Extensions
Dips
PB Hamstring Curls

1:00 of each exercise, no rest in between.

4:00 rest
3 Rounds

ABS

4:00 Tabata Set: Leg Lifts (hold)

4:00 Tabata Set: Standard Crunch
Knees Left Crunch
Knees Right Crunch
Standard Crunch

Jack 6-7

3 Mile Run

ABS

30 x Opposite Elbow to Knee Crunches (other elbow touching ground)
2 sets

25 x Crunch (legs up)
2 sets

20 x DaviAnn Abs (20 each side)

40 x Oblique Crunch (40 each side)

25 x DaviAnn Abs (25 each side)

Jack 6-5

10 x Hang Clean @135lbs
1:00 of Resistance Band swim (red bands)
1:00 Rest
3 Rounds

Then:
10 x Push Press @ 135lbs
10 x Barbell Curl @ 65lbs
10 x Lying DB Tricep Extensions @35lb DB's
1:30 Rest
3 Rounds

Then:
10 x Zottman Curls @ 20lb DB's
10 x Resistance Band Tricep Push Downs (purple bands)
2:00 Rest
3 Rounds

ABS

4:00 Tabata set of leg lifts

Then:
25 x Heals to butt sit up
2 rounds

Then:
20 x DaviAnn abs
2 Rounds

Jack and Matt 6-4

The Big 55's

10-9-8-7-6-5-4-3-2-1 Reps of:

Goblet Squat @ 55lbs
Bench Press @ 135lbs
Dead Lift @ 135lbs
Pull Ups
Box Jumps @ 30"

Time: 21:57

ABS

5 Way crunch (50 reps)

Tabata set of bicycles: 4:00

Jack and Javy 6-1

This amazing workout was done at the MIT Track

3 Continuous Laps Completed

First strait away: Prizon Squats (10 sections)
Jog 25m to peak of turn

20 Decline Push ups (feet on steeple chase hurdle)
Jog 25m to back strait

100m run w/ 50lb sand bag on left shoulder
100m run back with bag on right shoulder
Jog 150m to far turn

10 x Pull up on Uprights
10 x side to side med ball tosses over uprights (10lb ball)
Jog 25m to bleachers and begin lap 2 of prison squats.

June 3, 2008 - Christian, Conrad

Arms:

Superset 1:
1) Incline DB Curl
1) Close-Grip Bench

Superset 2:
2) 3-Grip Barbell Curl
2) Skull Crushers

Superset 3:
3) "Arnold" Curls
3) DB Tricep Extension

Christian: Abs still a little sore from yesterday so didn't do any today. Also did a track workout with the GBTC: 3x300m (40-41 sec. pace), 3x200m (26-27 sec. pace)

June 2, 2008 - Christian, AJ, Jon H

Chest/Back:

Superset 1:
1) Barbell Bench - 10-rep warmup, then sets of 8, 6, 4, and 8
1) DB Row - 4x10

Superset 2:
2) DB Incline Bench - 4x10
2) Pull Ups - 3x10

Abs: AJ, Jon and I did 1,000 repetitions of different abdominal exercises (took about a half hour)

06.02.2008 - Matt

4.5 Mile run

stretch
abs

Articles, etc

Just some stuff I've come across, some of it is interesting:

Bar Speed: Actual vs. Intended

Speed of movement is one of the most important factors related to strength gains. Actually, intended speed of movement is the real key. What's the difference? We've established that maximal strength training should be done above 85%, while including sets over 90% for best results. Those of you who have moved a weight above 90% understand that no matter what your intentions are, the bar isn't going to move quickly. The actual bar speed doesn't matter — the intended bar speed does.

From the same article, about warmups:

Overshoot Your Working Intensity

Warming up is receiving more attention than it used to, for good reason. A high quality warm-up will positively influence the rest of the workout. If you haven't purchased Inside-Out by Mike Robertson and Bill Hartman and Magnificent Mobility by Eric Cressey and Mike Robertson, you're doing yourself a disservice.

Following your dynamic mobility and activation work, it's still necessary to warm-up on a specific lift. If you're going to be working at submaximal intensities (which I'll loosely define as below 90%), extend your lift-specific warm-up to a higher intensity than what you'll be using for your work sets.

So, say you're doing a lower body workout that starts with deadlifts for a 4 x 5 set/rep scheme at around 80%. Your max deadlift is 400 pounds, with 80% of that equalling 320 pounds.

Your mobility and activation warm-up might look something like:

Bodyweight squat x 10
Diagonal split-squat x 8 (each leg)
Lateral miniband walk x 10 steps (each direction)
Glute bridge hold 1 x 30 seconds
Reverse crossover lunge x 10 (each leg)
Quadruped hip circles x 6 (each direction and each side)
Glute bridge with miniband x 15

Lateral lunge x 10 (each leg)

Moving over to the platform, your deadlift-specific warm-up would look like this:

135 x 5 (35%)
225 x 3 (56%)
275 x 1 (68%)
315 x 1 (79%)
355 x 1 (89%)
320 for your 4 x 5 (80%)

this is interesting. Seems a lot of warm-up but it does make sense.

An article about training during injury:

http://www.t-nation.com/article/performance_training/creating_a_training_effect_when_youre_injured&cr=

Article on ankle strength:

http://www.t-nation.com/article/performance_training/the_ankle_paradox_building_indestructible_ankles&cr=performanceTraining

Jack and Javy 5-31

Cabot weight room was closed so we had to improvise.

We played basketball and head ball game for about an hour and a half.

Then we went into the cage and did a short circut.

10 x Ring pull ups
30 x Push Ups
4 x Squat Jumps
10 x Squat + med ball toss @ 7kg ball
3 min rest
3 rounds

Abs

Pyramid Abs
Dion Abs w/ legs strait out 1-5-1

Then:
bicycles, Javy does 30 fast while I do them slow, then I do 30 fast while he does them slow.
2 continuous rounds

Jack 5-29-08

5 x Man Makers @ 25lbs
12 x Dead Bugs
4 Sets, No Rest

Then:
10 x Stiff Leg Dead Lift @ 135
5 x Burpee/pull up combo
30 x V-Up
1 min rest
4 sets

Then:
10 x Push Press @ 95lbs
10 x Lat Pull Downs @ 145lbs
10 x Box Jumps @ 30"
2 minute rest
3 sets

ABS

6 x Pole Vault hanging inverts
3 sets

Then:
25 x Roman Chair Band Crunch
3 Sets

05.29.2008 - Matt

YMCA

Warmup cleans

(again, no rack so my first pull is always from the floor)

1. 5x Hang Cleans (increase weight as desired)

5 rounds

2.
a. 10x Overhead Squat
b. 10x pull-up

3 rounds

(I went up in weight each time on the OHS, starting with a bodybar, then the bar by itself, then with 10 lbs on each side, concentrating on slow movements and balance)

3. Rowing Machine

30 seconds on - 30 seconds rest for 10 minutes

the 30 seconds on should be tough... all pulls (besides the initial ones to get geing) should be over 1200 cal/hr even through the 10th set... I had probably 65% of my pulls over 1300 and maybe 35% over 1400

Easy bike ride for cool-down, stretch

Abs:

Bicycles, do 10, then count to 6 at the same rate you counted to 10 for the bicycles... 10 rounds nonstop.

2 rounds, rest as needed between rounds.

(Similar concept to Tabata, where you are giving yourself less rest time than work time each set)

Article on Abdominals

I came across this article while checking my hotmail account. It talks about some great ways to trim the fat off of your abs in addition to consistent training. It focuses more on your overall mindset than just doing hundreds of repetitions daily. Here it is:

http://health.msn.com/fitness/abs/articlepage.aspx?cp-documentid=100204206&GT1=31036

Jack

Wednesday, May 28

Medium Leg Day

Warm up:
10 x Back Squat @ 135
10 x Box Jumps @ 30"

Then:
8 x Back Squat @ 225 (going past 90°)
10 x Box Jumps @ 30"
3 Rounds

Then:
3 lengths (60 yards) of sled push with 145lbs added
20 x PB Hamstring curls
1 minute rest
3 Rounds

Then:
2 lengths (40 yards) of walking lunges (no weight, high knees)
15 x Back Extensions @ 45lbs
20 x SL Calf Raises (20 each leg)
3 Rounds

ABS

4:00 Tabata set of flutter kicks

Then:
20 x DaviAnn Abs (20 each side)
3 Rounds

Arms

Warmup bis and tris

1.
a. 5x heavy EZ bar curls
b. 10x heavy DB skull crushers

4 rounds

2. 10-8-6-4-2 nonstop of zottman curls and Db kickbacks

Abs

(short and lazy workout)

05.25.2008 - short, quick workout

Warm-up dumbbell bench

1.
a. 8x each side single-arm bench
b. 10x slow jackknife crunches

5 sets

2.
a. 10x DB chest flies
b. 10x DB rear delt flys

3 sets

05.21.2008 - Backyard - Matt, PK

1. Timed Pull-up ladder

Beginning of Minute 1: 1 pull-up. Beginning of Minute 2: 2 pull-ups. Etc, until you cannot complete the required amount of pull-ups for that minute. Rest decreases as reps increase.

2. Timed circuit.

a. 2x Rope pulls (60 lbs being pulled over about 20 meters in sled - hand over hand pulls)*
b. 10x bicep curl with EZ bar (change grip each round)**
c. 40x jump rope
d. 10x DB swings***

As many rounds as possible in 12 minutes

* - Keep feet wide, this should work your delts
** - Wide, narrow, regular, reverse - mix it up as you see fit
*** - Like KB swings (but I didn't have a KB) - I have adjustable DB's so I just put a 5 on one end to grip and all the serious weight on the other end to better simulate a KB.

3. Tag Team

Partner one - 4x Sled Runs over about 50 meters (sled harnessed to weight belt, use good sprint form)
Partner two - Zottman curls for as long as it takes partner 1 to do the 4 sled pulls

Switch

Sled was loaded w/ approximately 80 lbs (somewhere around there, I unloaded it before I remembered to count it)

3 rounds

4. Abs 1

a. Tabata Leg Raises
b. Tabata Bicycles/Crunches (mostly did bicycles but threw crunches in for 3 of the 20-second sections as a little rest)

5. Abs 2

a. 10x very slow crunches w/ feet on ground
b. 10x very slow crunches w/ knees/feet raised (do not cross ankles)
c. 10x very slow crunches w/ legs raised (up and a straight as possible)
d. 10x very slow crunches w/ knees/feet raised (do not cross ankles)
e. 10x very slow crunches w/ feet on ground


Stretch

05.20.2008 - Matt K

1. 10 miles on the exercise bike

then

2. Various abs on the physio ball

Tuesday, May 20, 2008

Chest/Back: Christian

Before workout: 6x200m at 25-26 sec. pace (walk 200m between each rep)

Superset 1:
1. Barbell Bench - 4x10
1. Wide-Neutral-Grip Lat Pulldown - 4x10
- exactly like a lat pulldown, except palms are facing in towards body

Superset 2:
2. DB Incline Bench - 3x10
2. Back Extensions w/45' plate - 3x10

Monday, May 19, 2008

Day Off: Christian

I took the day off today after running at one of the Boston High Performance meets at Bentley College on Sunday afternoon. I ran the 400m, winning with a time of 49.70 (not a good race for me; split a mid-23 for first 200m which is what hurt me in the end).

05.15.2008 - Matt K

Leg Day


1. Warm up 2 sets up back squats

2. Circuit 1 (no rest between exercises, rest between sets)
a. 8x back squat w/ resistance bands
b. 350m row (fast)
c. 10x hanging leg raises
d. rest

3 sets

(My YMCA has one substandard rack and wack bands so I put 205 on the bar and attached the bands to the bottom of the rack, getting extra resistance in probably the top 2/5 of the squat)

3. Cleans
Warm up for 2 sets then
5 sets of 5 cleans

(I was pulling from the floor so my first clean of each set was a power clean)

4. Last Superset
a. 10x each leg Lunges w/ Dumbells (Calf raise after each step)
b. 10x Incline crunches w/ twist (holding med ball)

3 sets

1.5 mile easy jog cool-down

stretch

Thursday, May 15

Chest/Back: Jack, Christian

Superset 1:
1. Barbell Bench - 4x10
1. Barbell Bent-Over Row - 4x10

Superset 2:
2. Barbell Decline Bench - 4x10
2. Neutral-Grip Lat Pulldowns - 4x10

Superset 3:
3. Standing Chest Flyes w/bands - 4x10
- Connect bands to squat racks
- Perform a chest fly, keeping your arms slightly bent
3. Close-Grip Bench - 4x10

Abs:
- abs were sore today after working them for 3 straight days, so we rested them today

Jack and Christian

Wednesday, May 14

ARM SUPERSETS

10 x Standing DB Curls
10 x Seated DB inside press
(Hold DB’s in front of face w/ hands facing out. Keeping the insides of each DB touching, press up.)
(4 Rounds)

12 x 3-Way Barbell Curl
10 x Nosebreakers
(4 Rounds)

10 x Standing Resistance Band Curls
10 x Close Grip Bench Press
(4 Rounds)

ABS

20 x Roman Chair Side Med Ball Tosses
(3 Rounds)

25 x Sit up-med ball tosses against wall
(3 Rounds)

150 x Bicycles

05.13.2008
GF YMCA - Matt K, Mike V

Shoulders
1. Smith Machine Shrugs
10-10-8-6

2. Incline EZ bar front raises
4 sets of 10

3. 3 way shoulders
3 sets


Arms
1. Superset 1
a. Rope tricep pull-downs
b. Cable curls
3 sets of 10 each

2. Superset 2
a. DB Skull Crushers
b. Concentration curls
3 sets of 10 each

3. Finishing set
a. 3 sets of 10 dips
b. Hammer Bullet curls (1-10, 10-1)

Pass the hammer bar back and forth between 2 partners. Partner 1 starts a 1 and counts up while partner 2 starts at 10 and counts down. In either case, doing more reps gets you less rest and vice-versa. We did 2 sets so each person had a set ending in 10.

Jack

FRIDAY, MAY 9

10 x Bench Press
10 x DB Row
8 x Bench Press
10 x DB Row
6 x Bench Press
10 x DB Row
4 x Bench Press
10 x DB Row

10 x Incline DB Press
10 x Lat Pull Down
(4 Rounds)

10 x Chest Flys (with cords)
10 x Sitting Back Flys (with DBs)
(4 Rounds)

ABS

20 x Weighted Decline Crunch (25lbs)
10 x Decline Crunch
(3 Rounds)

20 x DaviAnn abs (each leg)
(3 Rounds)

Tuesday, May 13, 2008

Legs: Jack, Christian

1. Goblet Squat (Ladder) - 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
- first person does 1 rep, second person starts after first person and does one rep
- first person does 2 reps, second person starts after first person and does two reps, etc.
2. Hang Clean - 5x5
- quick reps, heavy weight
- moved up 20' after every set
Superset 1:
3. Sled Pushes - 3 x 25m
3. PB Hamstring Curls - 3 sets
- do hamstring curls until other person is finished with sled pushes
- if alone, do about 20-25 reps
4. Sprinter Holds - 1 x 1:00, 1 x 1:30

Abs:

300 reps: (not necessarily in this order)
1. Jackknives - 25 reps each side
2. Bicycles - 25 reps each side
3. "Jesus" Abs - 12 reps
- lay on your back with your feet together and your arms outstretched in the shape of a "t"
- keeping your arms straight the entire time, do a situp until you are in the seated position
4. Sprinter Abs - 25 reps each side
5. Legs Raise/Oblique Combo - 6 leg raises + 6 obliques each side = 18 reps
- perform a regular leg raise
- when your legs are 45 degrees from the ground, bend your knees
- bring your legs to the right side, then left side, and return to the middle
- straighten your legs out and finish the rest of the leg raise to the ground
6. Situp - 20 reps
7. Upper Ab Crunch - 30 reps
8. Side Crunches - 20 reps each side
9. Leg Raises - 30 reps

Monday, May 12, 2008

Shoulders: Jack, Christian

1. Overhead DB Shoulder Press - 4x10
2. Straight-Arm EZ-Bar Shoulder Raise - 4x10
3. EZ-Bar Upright Row - 4x15
4. 45' Standing Plate Extensions - 4x10
- grab a 45' plate and hold it close to your chest with two hands
- holding the plate, extend your arms straight out in front of you
- bring back towards your body and repeat
5. Shrugs - 4x15

Abs:

Superset 1:
1. Roman Chairs w/ EZ-Bar - 3x25
1. Leg Lifts - 3x25

Superset 2:
2. DB Twists - 3x30
2. Knee Raises w/DB - 3x15

05.12.2005

GF YMCA - Matt, Mike V

1. Bench
- 2 sets warm-up
- 3 sets of:
8-5-3, rack in between and add weight

2. Lat pulldown
3 sets of 8x in front, 8x behind the head, increase weight as desired

3. Decline Bench
3 sets of 10

4. Pullup ladders
3 sets of 1-3-1 pullup ladders w/ partner

5. Chest Flies
3 sets of 10

6. Delt Flies
4 sets of 10, laying on bench

stretch

05.05.2008

Happy Cinco de Mayo


Matt:
Easy 2 mile jog, extended stretching

Jack, Steve, Breandan

Monday, September 3

Workout:
8 x Bench Press
10 x Weighted Pull Up @25lbs
6 x Bench Press
10 x Weighted Pull Up @25lbs
4 x Bench Press
10 x Weighted Pull Up @25lbs
3 x Bench Press
10 x Weighted Pull Up @25lbs

Then:
8 x Incline DB Press
10 x Neutral Grip Pull ups
3 Rounds

Then:
10 x DB Chest Flys
10 x DB Back Flys
10 x DB Laying Overhead Raise
3 Rounds

Foot Drills

Jack, Javy

Friday, August 31

The weight room was closed so we had to improvise and do a workout in the cage.

*We did the whole circuit barefoot.

50 x High Knees on the HJ pit
12 x Push up
1 full length of walking lunges (about 50m, or 55 strides)
10 x HJ Pit Snatch
10 x Pull Ups
5 Continuous Rounds for time

Time: 32:22 (we didn't really push it to make a good time, but there was basically no rest the whole workout)

Jack, Daviann, Javy

Wednesday, August 29

Big Loop

Foot Drills

Then:
10 x Hang Clean @ 135lbs
8 x Hang Clean @ 165lbs
6 x Hang Clean @ 185lbs
5 x Hang Clean @ 205lbs
4 x Hang Clean @ 225lbs

Then:
5 x Ball Toss on Ankle stabilizers (5 each leg)
*Using the 3 different ankle stabilizers, stand on one foot, pass a med ball around
your body once and toss it to partner. When finished, switch to different
stabilizer and repeat.

Then:
30 sec x Leg lift hold
30 sec x plank hold
4 rounds, No Rest

Jack, Daviann, Javy, Christian

Tuesday, August 28

Big Loop, Small loop (19:45, reversing the small loop)

Then:

Pyramid Sets

1-5-1 Bench Press @ 135 (hold at top)
1-5-1 Incline DB Press @ 2 x 35lbs (hold at top)
1-5-1 DB Chest Flys @ 2 x 20lbs (hold at top)
1-5-1 Split Hand Push Ups (hold at top)
10 x Team Push Ups
1-7-1 Dion Abs (strait legs, no support)
1-8-1 Squats w/ 10lb DB (hold at bottom)
1-4-1 SLDL w/ 40lb DB (each leg, hold at top)
1-10-1 Sprinter Abs (hold at top)

Jack, Christian, Javy

Monday, August 27

Workout:
1:00 x Elevated lunge hold (1:00 each leg)

Then:
1 x Rope Climb to top
10 x Burpee
Minimal Rest
4 Rounds

Then:
10 x Ring Pull Ups
10 x Med Ball Push Press (as high as you can)
10 x Med Ball Slams
Minimal Rest
3 Rounds

Then:
10 x Push Press @ 115lbs
10 x Box Jump @ 24”
6 x Push Press @ 135lbs
8 x Box Jump @ 30”
4 x Push Press @ 165lbs
6 x Box Jump @ 36”
3 x Push Press @ 185lbs
4 x Box Jump @ 43”
Rest As Needed

ABS

“Roman Chair Suicide”

25 x Resistance Band Crunches
10 x Resistance Band GHD Press (10 each arm)
15 x Resistance Band Back Extensions
20 x GHD Sit up (10 each arm)
15 x Roman Chair Oblique Crunch (15 each side)
Minimal Rest
2 Rounds

Jack

Friday, August 24

2 Mile Run

30 x Push Up
40 x DaviAnn Jackknife Abs (20 each side)
25 x Push Up
40 x DaviAnn Jackknife Abs (20 each side)
20x Push Up
40 x DaviAnn Jackknife Abs (20 each side)
20 x Push Up
40 x DaviAnn Jackknife Abs (20 each side)

Jack

Wednesday, August 22

5k

Jack, Javy

Tuesday, August 21

Big Loop

Foot Drills

ABS

Pyramid Abs
1-7-1 Roman Chair Bench Press @ BB
1-8-1 Sprinter Abs

30 sec x Leg Lift, hold
30 sec x Bridge hold
30 sec x Leg Lift, hold
30 sec x Bridge hold
30 sec rest
30 sec x Leg Lift, hold
30 sec x Bridge hold
30 sec x Leg Lift, hold
30 sec x Bridge hold

Jack, christian, Javy

Monday, August 20

“300”

25x Pull-up
50x Deadlift @ 135#
50x Push-up
50x Box Jump @ 24” box
50x Floor Wiper @ 135# (one-count)
50x KB Clean and Press @ 36# (KB must touch floor between reps)
25x Pull-up

300 reps total Continuous for time.

Jack: 16:00
Christian: 21:06
Javy: 24:18

Jack, Christian

Thursday, August 16

Continuous, for time:

1.4 Mile Run

10 x Pull Up
20 x Push Up
30 x Squat
7 Rounds

1 Mile Run

Time: 44:18

Jack, Christian

Wednesday, August 15

Big Loop + Small Loop

Then:
5 x Push Press @95
5 x Push Press @115
5 x Push Press @125
5 x Push Press @135
3 x Push Press @145
3 x Push Press @155
3 x Push Press @155
3 x Push Press @155
3 x Push Press @155
3 x Push Press @155

Then:
10 x Strait Hang Pull Ups
15 x PB Roll Outs
3 Rounds

Jack, Javy, DaviAnn

Tuesday, August 14

Big Loop

Then:
Walking lunges + Opp. Front Shoulder Raise w/ DBs (2 lengths of turf)
Walking lunges + Opp. Lateral Shoulder Raise w/ DBs (2 lengths of turf)
2 Rounds

ABS
1-5-1 Pyramid of DaviAnn Jackknife abs. (at 5 switch legs and go down)
1-10-1 Pyramid of Sprinter Abs

Christian

Monday, August 13

From now until the season starts, I will be doing Mike's workouts so that I can focus more on getting ready for the track season. Let me know if you need a copy or ask one of the other track guys.

Jack, Javy

Monday, August 13

50-30-10 reps of:

Bench Press @135
Box Jump @ 30”
Dips
Back Extensions

*First set looks like 50 x Bench Press, 50 x Box Jump, 50 x Dips, 50 x Back Extensions...

*Obviously you wont be able to do all 50 reps at once. Rest as minimal as possible, but never let yourself get less than 5 reps on a set.

ABS

1-7-1 Pyramid of Dion Abs, Foot anchored
1-7-1 Pyramid of Leg Lifts
1-6-1 Pyramid of Supermans
1-6-1 Pyramid of V-Ups

*Interesting article with some cool lifts. Please do not try any of these without extreme caution!

Christian

Thursday, August 9

Arm Workout:

Warmup: Standing Bicep Curls (light)

Superset 1:
10 x Incline DB Hammer Curl
10 x Straight Bar Tri Pushdowns
4 sets

Superset 2:
10 x Arnold Curls
10 x Lying Tri Extensions
4 sets

Superset 3:
10 x Sitting DB Concentration Curl
10 x Sitting DB Reverse Curl
10 x Dips
4 sets

Foot Drills (see Jack's July 31st post)

*Sidenote: Abs were still sore after doing Bruce Lee lifts 2 days ago, so I decided to rest them fully and work them next week.

Jack

Thursday, August 9

Big Loop

Then:
8 x DB Shoulder Press
10 x Lat Pull Down (behind head)
4 Rounds
Rest as needed

Then:
7's w/ Barbell + 20lbs (7 x lower arm curl, 7 x upper arm curl, 7 x full ROM)
10 x Rope Push Downs
3 Rounds
Rest as needed

Matt

Wednesday, August 8th

Squats

10x 135
10x 225
5x 285
3x 315
3x 315

A bunch of various ab shit

Jack, DaviAnn

Wednesday, August 8

Circut Workout:

Walking lunges w/ DBs, Down and Back
20 x DaviAnn Jackknife Abs (20 each leg)
1:00 Wall Sit @ 90°
12 x Dion Abs (5 sec holds, legs strait out)
Max x Single Leg Calf Raises
15 x Dead Bugs
3 Min Rest
3 Rounds

*Each round is continuous, go strait from one exercise to the next.

Christian

Wednesday, August 8

Legs:

Cleans - 6 sets of 5
-->started at 185 lbs and went up 10 lbs per set (185, 195, 205, 215, 225, 235)

Squats - 4 sets of 8

Superset:
PB Hamstring Curls - 4 sets of 15
Calf Raises - 4 sets of 20 each leg

Christian

Tuesday, August 7

Big Loop

Chest/Back Workout:

Superset 1:
10 x Bench Press
10 x DB Row
5 rounds, rest as needed

Superset 2:
10 x DB Incline Press
10 x Lat Pulldown
5 rounds, rest as needed

Superset 3:
10 x Chest Fly
10 x Back Extension w/70 lbs
5 rounds, rest as needed

Abs:
Bruce Lee Lifts - 4 sets of 6
Louie Roman Chair Abs - 4 sets of 25
-->15 w/weight, 10 w/o weight
Upper Ab Curls - 2 sets of 25
Ab Holds - 2 sets of 10, hold for 8 seconds per rep

Jack

Tuesday, August 7

Big Loop

Then:
10 x Bench Press @ 135lbs (warm up)
10 x Slow Back Extensions
8 x Bench Press
10 x Opp. Arm/Leg Supermans
7 x Bench Press
10 x Slow Back Extensions
6 x Bench Press
10 x Opp. Arm/Leg Supermans
5 x Bench Press
10 x Slow Back Extensions
Rest as needed

Then:
10 x Chest Flys
10 x Back Flys
8 x Chest Flys
8 x Back Flys
6 x Chest Flys
6 x Back Flys
Continuous, No Rest

Jack, Christian, Matt, Jose

Monday, August 6

Big Loop

Jack

Friday, August 3

2 Mile Run

Jack, Matt

Thursday, August 2

Big Loop (2 miles) Run.
5 Strides

08.01.2007 - Weight Room - Christian, Daviann, Jack, Javi, Matt

1. Continuous Circuit
a. Opposite DB high hold Box step-ups
b. DB walking lunges one way
c. 10x wallball
d. 15x dead bug
e. 10x PB hamstring curls

as many rounds as you can complete in 12 minutes


2.
a. Indian Interval Thrustrers (w/ 5 people)
b. Some ab exercise (anything, we mixed it up)
3 rounds

3. Carolyn's Sadistic
0-10lbs of weight, 1-7-1, hold at bottom for rest.

We also played some sick basketball.

Matt, Quinn, Javy, Christian

Tuesday, July 31

Superset 1:
(with EZ bar)
10 x Skull Crushers
10 x Close-Grip Bench
10 x Biceps Curl
High Knees (25 meters)
Butt Kicks (25 meters)
Carioca (25 meters both sides)
4 rounds, rest as needed

Superset 2:
5 x Sitting Barbell Curls
10 x Lying Triceps Extension
A-Skips (25 meters)
B-Skips (25 meters)
5 rounds, rest as needed

Superset 3:
10 x Reverse Curl w/EZ bar
10 x Triceps Rope Pulldown
4 rounds, rest as needed

Jack

Tuesday, July 31

Big Loop (2 mile run)

Then:
10 x Incline Hammer Curls
10 x Rope Push Downs
50 x Sprinter Abs (25 each leg)
3 Rounds

Then:
10 x Neutral Grip Barbell Curl
10 x Skull Crushers
40 x DaviAnn Jackknife abs (20 each leg)
3 Rounds

Jack, Matt, Christian, Javy, Quinn

Monday, July 30

Workout:
10 x Bench Press
10 x Chain Body Row
8 x Bench Press
10 x Chain Body Row
6 x Bench Press
10 x Chain Body Row
4 x Bench Press
10 x Chain Body Row
2 x Bench Press
10 x Chain Body Row
Rest as Needed

Then:
10 x Pull Up
1:30 min on AirDyne
20 x Resistance Band Swim
2-3 Min Rest
4 Rounds

Then:
Max x Ring Pull Up
Suicide Run (foul line, backward run, half court, backward run, far foul line, backward run, end line, backward run)
1 x Rope Climb
1 min rest
3 Rounds

A good article on foot drills to prevent, ankle sprains, shin splints, tendinitis and many other things.

Jack, Javy, DaviAnn, Ashleigh

Thursday, July 26

Warm up:
Med Ball Tosses:
10 x Press from chest
10 x Overhand Toss
10 x Underhand Toss
10 x Backwards overhand Toss

Then:
1 min x Med Ball Press toss (against wall)
1 min rest
1 min x Med Ball Overhand Toss (against wall)
1 min rest
1 min x Med Ball Underhand Toss (against wall)
1 min rest
1 min x Med Ball Backward Overhand Toss (against wall)
1 min rest
2 rounds

Then:
10 x Upright Row
15 x Box Jumps @ 30”
20 x Russian Twist (increase in weight (BB, +10, +20, +25)
3 min rest
4 Rounds

Then:
15 x GHD Press (15 each arm)
10 x Push Press
10 x Captain Abs
3 Continuous Rounds

Jack, Christian, Matt, Jose, DaviAnn, Javy

Wednesday, July 25

Warm up:
Christian and I went for a 2 Mile Run

Workout:
6 Minute Circuit.

Perform 1 minute of each of the following:

Med Ball Slams
Zottman Curls
Push Ups
Kettle Bell Swings
Skull Crushers
Barbell Row
3-4 Minute Rest
2 Rounds

Then:
7 Minute Circuit

Perform 1 Minute of each of the following:

DaviAnn Split Leg Jackknife Abs
AirDyne, arms only
Plank Hold
Standing resistance band curls
Roman Chair Oblique Crunch
Dion Abs with legs strait out, 5 second holds
Dips (for second round do standing overhead DB Press)
3-4 Minute Rest
2 Rounds

Jack, Matt, Christian, Javy

Tuesday, July 24

Workout:
8 x Dead Lift w/ trap bar
Farmer Carry 3 x length of turf (55lbs in one hand, 70lbs in the other)
2 Min Rest
4 Rounds

Then:
10 x Barbell Lunges (10 each side)
10 x Band Pull Throughs
4 Rounds
Rest As needed

Then:
10 x PB Hamstring Curls
10 x Box Jumps @ 24” (holding 2 x 20lb DBs in rack position)
10 x Weighted Sit-up @ 100 lbs
3 Continuous Rounds

Then:
8 x Basketball Plate Press @ 45lbs (8 each way)
8 x One-arm DB Snatch
20 x V-up
3 Continuous Rounds

*Workout courtesy of Matt

Jack, Matt, Christian

Monday, July 23

Test:
Max Pull ups

Jack (21)
Christian (15)
Matt (25)

Then:
10 x Chain Bench Press
10 x Face Pulls
8 x Chain Bench Press
10 x Face Pulls
6 x Chain Bench Press
10 x Face Pulls
4 x Chain Bench Press
10 x Face Pulls
Rest As needed

Then:
8 x Single Arm Incline DB Press (8 each arm)
6 x Resistance Band Pull ups
4 Rounds
Rest As needed

Then:
10 x Chest Flys
10 x Back Flys
8 x Chest Flys
8 x Back Flys
6 x Chest Flys
6 x Back Flys
4 x Chest Flys
4 x Back flys
2 x Chest Flys
2 x Back Flys
Continuous, No rest

ABS

10 x Dion Abs, no foot support, 5 second holds
10 x V-Up with slow descend
25 x PB/Med Ball Ab throws
50 x DaviAnn Jackknife abs (25 each leg)
20 x opposite elbow to knee, keeping other elbow on ground
1 min Bridge Hold
50 x Crazy Hurdler abs
50 x Leg lifts

Jack

Friday, July 20

2 mile run

Jack, Christian

Thursday, July 19

Workout:
Hang Clean + Front Squat + Jerk @ 165
One tripplet every 30 seconds for 12 minutes

Then:
14 x Med Ball Split arm Push ups
10 x Chain Body Rows
12 x 3-Way Barbell Curl
12 x Tricep rope push downs

Then:
Tabata Sets:

Med Ball Slams w/ 7kg ball
Laying on back, DB tricep extensions
Box Jumps @ 24"
DB Curls

ABS

50 x Sprinter abs
25 x V-ups
20 x opposite elbow to knee, keeping other elbow on ground
100 x flutter kicks
5 x dion abs, no foot support, 3 second holds
20 x heal resistance crunch, isolation on abs

07.17.2007 - Weight Room - Matt

1. Superset 1
10x Clean to Front Squat
15x pushups w/ feet on high box
5 rounds, rest as needed

2. Circuit 1
a. Opposite DB press lunges 1 way
b. 1 minute of wallball
c. 1 minute of med ball slams
d. Rest 2 minutes
3 rounds

3. Circuit 2
a. 10x roman chairs
b. 10x 3 way shoulders
c. 10x each side opposite DB high hold box step-ups on 24" box
d. rest 2 minutes
3 rounds

-Weighted side bends, 3 sets of 10 each side

Jack, DaviAnn, Javy

Tuesday, July 17

Workout:
Walking Lunges w/ opposite DB press 1-way
15 x PB Hamstring curls
50 x Switch step and Jump (jump on every 5^th rep)
1 min rest
3 rounds

Then:
5 x DB Hang Clean
5 x DB Push Press
5 x DB Snatch
15 x Squat @ 135lbs
2-3 min rest (until you catch your breath)
3 rounds

Then:
3 Way Shoulder Raise (10 each way)
1 min on airdyne (legs only)
Max x DB Shrug
50 x Resistance Band Hamstring curls (25 each leg)
Continuous for 3 rounds

ABS

15 x PB/Med Ball Ab Throws
15 x Dead Bug
15 x PB/Med Ball Ab Throws
3 rounds

Jack, Matt, Javy, Jose

Monday, July 16

Workout:
10 x Burpee Pull up combo
10 x Tuck Jump
2 Min Rest
3 Rounds

Then:
10 x Bench Press
12 x Lat Pull Down
8 x Bench Press
10 x Lat Pull Down
6 x Bench Press
8 x Lat Pull Down
4 x Bench Press
6 x Lat Pull Down
Done to finish, rest as needed

Then:
10 x Pull up
15 x Box Jump @ 30” (stand up at top)
10 x Dip
15 x Double Unders
90 sec rest.
4 rounds

*Double unders are when you are jumping rope and you bring the rope under you twice before touching the ground. Click here for a demo.

ABS

25 x Roman Chair Resistance Band Crunch
10 x Roman Chair Crunch

20 x Resistance Band GHD Press (10 each side)
3 rounds

Jack

Sunday, June 15

3 mile run

*An interesting quote from Mark Twight...July 11, 2007...

"One of our seminar students pulled a 450# Deadlift at a bodyweight of 160#. His DL training diet consisted of a high volume of fast pulls at an average of 135# with his heaviest lifts done at 185#. Quite an interesting result, which causes one to ask a few questions about what works and why."

Jack, Javy

Friday, June 13

Today was a light, and quick day, just to get something in.

4 min on rock climbing wall at Marino (speed, 4-5 @ 80°-85° incline)
4 min on stair master (working hard)

rowing machine: 30 seconds real hard 30 seconds easy, for 10 minutes.

Jack, DaviAnn, Matt, Jose, Christian

Thursday, June 12

"The Big 55s"

10-9-8-7-6-5-4-3-2-1 (reps)

Hang cleans (we used 155lbs)
High Box Jumps (43" box)
Zottman Curls (20-30lbs, i went up as reps went down)
Lunges (2 x 30lb dumbells)
Dips

First set looks like 10 x hang clean, 10 x Box jumps, 10 x Zottman Curls, 10 x lunges, 10 x dips. then 9...8..etc.
This should be continuous the entire way through. It would be great to time it for future reference, but not necessary. Try your best not to rest the whole way through.

ABS

20 x Slow upper ab crunch (on ground with feet on bench)
3 rounds

07.11.2007 - Weight Room - Christian, Jack, Joey, Jose, Matt


1. Continuous Set 1
5x Manmakers
15x Jackknife Situps
3 continuous rounds


2.
a. 8x Single-arm DB Bench, right
b. 8x Single-arm DB Bench, left
c. 6x weighted pull-up
c. 8x Barbell Rollout @ 95lbs
5 rounds


3.
50x Chain Body row
50x Incline Bench
(break up as necessary, but everything is continuous)

4. Tag Team
a. 10x each side GHD press
b. KTE until partner is done with GHD press
4 Continuous rounds

Jack, DaviAnn

Tuesday, July 10

Warm up:
Med Ball Tosses:
10 x Press from chest
10 x Overhand Toss
10 x Underhand Toss
10 x Backwards overhand Toss

Then:
Med Ball Press toss (down and back, 100m total)
Rest While Partner goes
Med Ball Overhand Toss (down and back, 100m total)
Rest While Partner goes
Med Ball Underhand Toss (down and back, 100m total)
Rest While Partner goes
Med Ball Backward Overhand Toss (down and back, 100m total)
3 min rest

Then:
1 min x Med Ball Press toss (against wall)
1 min rest
1 min x Med Ball Overhand Toss (against wall)
1 min rest
1 min x Med Ball Underhand Toss (against wall)
1 min rest
1 min x Med Ball Backward Overhand Toss (against wall)
1 min rest
2 rounds

Then:
2 x 10 Cauldron (10 x two-handed circles in each direction @ barbell only)
10 x Pull ups
2 x 10 Cauldron (10 x one-handed circles in each direction @ barbell only)
10 x Pull ups
2 x 10 (10 x two-handed circles in each direction @ barbell + 25lbs)
10 x Pull ups
2 x 10 Cauldron (10 x one-handed circles in each direction @ barbell + 25lbs)
10 x Pull ups

*Done to finish, rest as needed

Then:
15 x Split arm push up
10 x Body Row
4 rounds

*Done to finish, rest as needed

ABS

12 x Tug of war abs
10 x Captain Abs
30 x Med ball twists (on back, ball between knees, 15 to each side)
30 x Split leg DaviAnn abs (15 each side)
30 x Split leg DaviAnn abs (15 each side)

Jack, DaviAnn, Matt, Jose, Jon

Workout:

Squat:
10 – 8 – 6 – 5 – 5 (Very Heavy)
With 1 min of jump rope immediately after each set.

Then:
3 x Sled Push (length of gym)
20 x PB Hamstring Curls
20 x KB Swings
1 min rest
3 rounds

Then:
Max x Calf raises
30 x Star Hip extension (15 each leg)
30 x 1-Leg box hop (15 each leg, gray box)
2 min rest
3 rounds

Star Hip Extensions look like this:

ABS

Tabata Sets (4 min: 20/10)

Sprinter Abs
3 min rest
Bicycles
2 min rest
Leg Lifts (lift and hold)

07.08.2007 - Outside - Matt

2 mile jog + abs

Jack, Daviann

*Sorry this took me so long to post. I have been gone all week.

Tuesday, July 03

Workout:
5 x 5 Hang Cleans (Working your way up to 5 rep max)

Then:
10 x Pull Up
25 x Box Jump @ 30” box
15 x Resistance Band Push Up
2 Min Rest
3 Rounds

Then:
10 x Front Squat
10 x Band Resistance Arm Curls
15 x PB Hamstring Curls
10 x Incline DB Vertical Tricep Extensions

Then:
10 x Push Press
15 x Back Extensions
6 x Push Press
12 x Back Extensions
4 x Push Press
10 x Back Extensions

ABS

Workout:
3 x Med Ball Ab Wheel
10 x Captain Abs
2 Rounds

Then:
30 x GHD Press (15 each arm, controled)
Sprinter Abs (until partner is finished)
3 rounds

*Wed I took off.

*Thursday and Friday I went for a two mile run.