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