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