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.

07.05.2007 - Weight Room - Christian, Jose, Matt, Obaro

1.
Warmup bi's and tri's

2. Circuit
a. 10x Incline Bench Hammer Curl
b. 10x DB Skull Crushers
c. 10x Chain Barbell Curl
d. 10x Tricep Pushdown
e. 10x Reverse EZ Bar Curls
f. 10x Dips

3 Continuous Rounds

3. Abs
3 sets of 10 PB/Med Ball Ab Throws

4. Ending
a. Barbell 21's
b. Closegrip bench negatives (slow)
2 rounds

c. Burnout of chosen bicep and tricep exercise

07.03.2007 - Weight Room - Christian, Jose, Matt

1.
5x5 Cleans, work up to 5 rep max

2. Warm-Up (an Alwyn Cosgrove complex)
(with 95 lbs on bar)
5x Power Snatch
5x Overhead Qsuat
5x Back Squat
5x Good Morning
5x Behind-neck Push Jerk
5x Bentover Row
rest 60 seconds and repeat, we did 3 rounds

this seems good, but 95 was way to much weight for us, so start light

3. "Carolyn's Sadistic" (from gymjones)

bottom-to-bottom squat ladder: all players hold a 25# weight, player one does one squat and holds at bottom with thighs parallel to the floor, once he/she calls "ready" other players do one squat and hold at the bottom, then player one does two squats, holds at the bottom and calls "ready," other players do two squats ... if player one is the trainer, and he's either mean or strong or both this game can go on for a long time. The ladder is typically up to 10 or until the cries of pain disturb the neighbors

4. Lunge Ladder

Lunge Ladder (player one lunges once and stands, player two lunges once and stands, player one lunges twice, etc). One lap is 25m forward, 25m backward, do three laps where #1 requires no weight, #2 requires 2x 15# DB, #3 requires 2x 20# DB ... between laps do:

12x Ring Push-ups + 10x Bar Dips + assorted Push-ups to total 55 (by the end players will have done 36 Ring Push-ups, 30 Bar Dips and 165 Push-ups).

We only did the 55 pushups on the first round then dropped them... the bench workout from the day before was still messing with us.

07.02.2007 - Weight Room - Christian, Jon W, Jose, Matt

"Benchwarmer"


1. Chain Bench Superset
a. 10-8-6-5-4 Chain Bench
b. 4-5-6-8-10 Pullups
First set looks like: 10x Chain Bench, 4x pullups.
Done to finish, rest as needed, heavy weights


2. Circuit
a. 8x Single-arm DB Bench, right
b. 8x Single-arm DB Bench, left
c. 8x Barbell Rollout @ 95lbs
(use pretty heavy weights for the single arm bench - we ranged btw 50 and 65 lbs DB's)
(also, try to not hold onto anything with your other arm - it increases the effect)
3 sets

3. Circuit
a. 15x Resistance Band push-ups
b. 2 mins of right-arm DB snatch, as many as you can in 2 minutes
c. 15x Resistance band push-ups
d. 2 mins of left-arm DB snatch, as many as you can in 2 minutes
e. 15x Resistance band push-ups
Continuous


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

5. Extra Abs
The rest of the workout targets the abs a lot, so we finished w/ this gem from Jose:
- 2 sets of 25x back-against PB, med ball tosses, touch ground behind you on each way back.
- 1 set of 10 each way boxer abs

Also, Christian did some quick box jump/calf raise type things to get his legs firing, as he's high jumping at the Bay State Games later this month.

Jack, DaviAnn

Thursday, June 28

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

Then:
“The big 55’s”

Bench-Goblet Squat-Box Jump-Pull Ups-Dead lift

10-9-8-7-6-5-4-3-2-1

Done to finish, absolute minimal rest.

First set looks like 10 x Bench, 10 x Goblet Squat, 10 x Box Jump, 10 x Pull up, 10 x Dead lift. Then 9...8...etc.

Bench = 135lbs
Goblet Squat = 75lb DB
Box Jump = 43” box
Dead lift = 145lbs

Abs:

25 x Roman Chair Band Crunches
30 x Roman Chair Partner Side to side ball tosses (15 per side)
3 rounds

15 x Weighted Back extensions
30 x GHD Press (15 per side)
3 rounds