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

06.27.2006 - Weight Room - Akil, Christian, Conrad, Matt


1.
12x Box Jumps on 30" box
12x EZ curl bar reverse curls
12x box dips

3 continuous rounds


2. 30/30 intervals for 4 minutes - rotate through
a. DB Thrusters
b. Sprint Starts
c. Med Ball Slams
d. Air-Dyne, arms only


3.
Resistance Band Bicep curls
Resistance Band Tricep Extensions
3-way Shoulders

3 rounds


4.
6x Pull-up +
6x Dip +
6x KTE

6 Rounds, done to finish


5. ABS

3 sets of 10x DB Situps w/ heavy DB (we used 95's)

06.26.2007 - Weight Room - Matt

I was by myself today so I just did something light and quick

1.

a. 5x each side DB Snatch @ 40 lbs
b. 10x pullup

4 continuous sets


2.

8x Behind-the-head overhead push press
4 sets


3.

a. 10x GHD sit-up
b. 10x mad-high box jumps
c. 10x PB hamstring curls
d. 5x each side half-man-makers
d. 1 minute AirDyne
e. 20x each leg switch step on gray box

2 continuous sets

Jack, Javy, Matt, Christian, Jon, Akil

Monday, June 25

Test: Vertical Jump

Workout:
8 x Squat with Chains @ 135 + 2 x 35lb Chains
10 x Chain Push Up
4 Continuous Sets

Then:
5 Minute Circuit
Complete 1 minute of each of the following:

Box Jumps
DB Chest Flys
Walking Lunges
KB Swings
Jump Rope
1 Minute Rest
3 Rounds

Should take 17 minutes total.

ABS

20 x Slow V-ups on Mat
30 x Crunch position head circles (15 each side)
15 x Captain Abs
30 x Med ball twists (on back, ball between knees, 15 to each side)
50 x Leg lifts

Then Javy and I did:
15 x Tug of war abs w/ 45lb hanging weight
15 x Tug of war abs w/ 45lb hanging weight

Jack, Matt

Friday, June 22

We just did a big loop today. (2 miles)

06.21.2007 - Weight Room - Christian, Conrad, Jack, Jon W, Matt, Obaro

Arm and Ab Destruction

1. Continuous Circuit 1

a. 10x DB Resistance Band Curls
b. 10 each side GHD press
c. 10x DB skull crushers
d. 10x KTE

3 Continuous Rounds, no rest until complete


2. Continuous Circuit 2

a. 10x Rope tricep pulldown
b. 15x Dead bug
c. 10x Chain Barbell curl
d. 15x oblique plate twists

3 Continuous Rounds, no rest until complete



3. Tabata Sets - go right from one to the next

a. Light DB Hammer Curls
b. Bicycle Abs
c. Box Dips

should take 12 minutes total


4. Extra Abs

a. Tabata Set of leg raises
- A few inches off the ground for 10 seconds
- 45 degrees for 5 seconds
- back down to a few inches for 5 seconds
- 10 seconds rest
4 minutes total

On the last minute, we switched it up - 10 seconds low, 10 seconds high, a slow decent to low for 5 seconds, and the 5 seconds rest, just to make it a little more difficult.

b. 3 sets of 10 captain abs

Article of the Day:

A little article about "Hard Work"

06.20.2007 - Weight Room - Jack, Matt, Steve

1. Cleans
a. 1-2 sets of warm-ups
b. 10x Hang Clean
c. 8x Hang Clean
d. 5x Hang Clean
e. 5x Hang Clean
f. 5x Hang Clean
g. 3x Hang Clean

Rest as needed, increase weight each set


2. Chest/Back

a. Chain Bench Press w/ 35 lbs of chain each side
b. Rope Face Pulls

5 sets, rest as needed, add weight as needed


3. Circuit

a. 10x Mad-High Box Jumps
b. 15x DB Shoulder Shrugs
c. 15x Resistance Band Push-ups
(We used the tall box and gray box stacked for the box jumps, approximately 43 inches)

4 Rounds, continuous during the round, rest 2 minutes between each round


4. Abs

I had to leave early to catch the caf, but when I hear what Jack and Steve did for Abs, I'll edit the post.

I am also going to be including an article with some of my posts, just because I've come across a lot of good, informative information this summer, and it couldn't hurt to share it. They'll be on a range of subjects, but feel free to read them; also, if you find a good article, let me know and I'll post it up here.

Article of the Day:

A great article from the Gym Jones site about Quality Reps in lifting - getting the most out of each bench, squat, pull-up, whatever:

http://www.gymjones.com/knowledge.php?id=20

Jack, Javy, Matt

Tuesday, June 19

Workout:
50 x Pull Up
50 x Dead Lift
50 x Push Up
50 x Box Jump
Continuous, for time

*We did 10 reps of each, 5 times through.

Javy: 8:25
Jack: 7:16
Matt: 6:35

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
3 continuous rounds

*We did these in the racquet ball courts.

ABS

1 min of hanging static knee raise
2 rounds

Jack, Javy

We did the same workout as Matt and gang, but decided to invent some new abs.

40 x Backward, Overhead, Roman Chair, Medball Pass and crunch (20 with weight)
2 Rounds


*Set up two Roman chairs facing away from each other, and offset them like 2 feet. Grab a heavy med ball and do crunches simultaneously with your partner. At the bottom, pass the med ball over your shoulder to your partner and then do another crunch. So its alternating, 1 crunch with the ball, 1 crunch without. Switch sides for your second set so you are passing over the other shoulder.

15 x Tug of War Abs (on roman chair)
15 x Tug of War Abs (on roman chair)
10 x Tug of War Abs (on roman chair)

*These were awesome. Again, have the roman chairs in a strait line and facing away from each other. Grab a rope and put the opposite ends over both yours and your partners shoulder. Tighten the rope so that when you are in the flat position your partner is in the up position. From there its basically a game of tug of war. As you crunch upward, your partner resists going down, and vice versa. Its great because your abs will never get a break, it is in constant work the entire time.

15 x Roman Chair resistance band abs (band anchored to base of wall, not to chair)
15 x Roman chair crunch (hands behind head)
3 rounds

*Many of you have done these before, but the band is just anchored at a different angle. Align the roman chair about 3' off the wall, in front of one of the base clips. Tie a band (we used the thinner purple ones) to the base clip. Then hop on the roman chair, put the band around your head, and do a crunch. We did 15 with the band, then 15 without.

Hopefully many of you can make it Today (Tuesday) at 5:00, cause we have a sweet/competitive workout planned.

06.18.2007 - Weight Room - Akil, Andrew, Conrad, Jack, Javi, Jon W, Matt, Obaro

Workout: A Day With Lots of Jumping (from GymJones.com)

Warm-up:
Throw medicine balls (brief) (Optional)


1. Circuit
3x20 Switch Step @ 10” box
3x10 Jump Squat
3x10 Tuck Jump
3x30 Switch Step + Hop @ 10” box (5x Switch Step + 1x Hop, done 6 times per set)

2. Complex of Hang Clean + Front Squat + Jerk
2 (5/5/3 @ 75#) 40% of 185
2 (4/4/3 @ 95#) 50% of 185
2 (3/3/3 @ 115#) 60% of 185
Emphasize speed on Clean, and Jerk, Front Squat at normal speed
First set looks like: 5x Clean + 5x Front Squat + 3x Jerk

3. Snatch Progression
3x3 @ 50% 1RM
3x3 @ 60% 1RM
3x3 @ 70% 1RM
3x2 @ 80% 1RM

4. Circuit
5x KB Clean @ 2x 70# +
One minute AirDyne
Rest 2 minutes
Three rounds


5. Abs (Group 1)
100 crunches
200 flutter kicks
20 each side hurdle reaches
100 bicycles
100 crunches
1:30 plank hold
1 minute hanging knee raise hold
30 each side side situps

5. Abs (Group 2) they did some exclusive shit that Jack's gonna explain to us tomorrow, sounds exciting

Jack and Javy

Thursday, June 14

Workout:
6 Minute Circut

Do each of the following for 1 minute

Barbell Row
DB Chest Flys
Jump Rope
Kettle Bell Swings
Ball Slams
Box Jumps

1 minute rest
3 rounds

The total workout should take 20 minutes. If you dont know what Kettle Bell Swings are check out the video here. Scroll down to Kettle Bell Swings

ABS

15 x EZ Bar Roman Chair Crunches (rest EZ Bar on shoulders. We added 10lbs / side)
10 x Roman Chair Crunch (hands behind head)
3 rounds

15 x KTE (hanging knees to elbows)
3 rounds

06.14.2007 - Weight Room - Christian, Matt

We did the same workout Jack and Javi did yesterday

Abs -

3x Hanging leg-raise holds. First time we did it for 30 seconds, next 2 we did it for a minute. Make sure your upper legs are at least parallel to the ground.

Jack, Javy

Wednesday, June 13

Workout:
10 x Incline EZ Bar Front Raises
10 x Small Barbell Curls w/ Chains
Minimal Rest
3 Rounds

Incline EZ Bar Front Raises

Keep elbows locked

We used the EZ Bar + 10lb plates

Then:
Max x Calf Raises
10 x Band resisted tricep push downs
Minimal Rest
3 Rounds

Then:
10 x DB Split Clean
10 x One Arm DB Split Jerk (5 each arm)
10 x DB Split Snatch
*Do not drop the Dumbbells at any time. Go right from cleans to jerks to snatches
10 x Zottman Curls
10 x Tricep Press

Then we just shot around the Basketball for an hour.

Click on the link to view what Split cleans, split jerks, and split snatches are.

06.12.2007 - Weight Room - (Christian, Jon W, Matt)

1. DB Bench/Body Row

5x DB Bench
7x Chain Body Row
10x DB Bench
7x Chain Body Row
15x DB Bench
7x Chain Body Row
20x DB Bench
7x Chain Body Row

Use the same weight the whole time for the DB Bench
Chain body row is having the chains w/ handles (or rings) hanging just like for the chain push-ups, but using them for body rows.


2. Timed Pull-up Ladder

Start the clock and do 1 pull-up.... at the next minute mark do 2 pull ups... at the next minute mark do 3 pull-ups, etc. Your reps will increase each time as your rest decreases. Go until you can't complete the number of pull-ups you are supposed to for that minute.


3. Push

a. 15x Resistance Band Push-ups
b. Partner Med ball press and slam:
-One person lies down and pushes a med ball upward; the other catches and drops the med ball for their partner, and after every 2 presses, completes a med ball slam. 15 rounds of that each set; aka, 30 presses and 15 slams, then switch

2 sets total; then finish up with another set of resistance band push-ups.


4. Abs

Superset 1:
10x Captain Abs
10x weighted hanging leg raises
3 continuous rounds

Superset 2:
15x Dead Bug
10x DB Sit-Ups
3 continuous rounds

Superset 3:
15x each side plate rotations
10x Supermans w/ 3 second hold
3 continuous rounds

1 Tabata round of Leg Raises
1 Tabata round of Plank holds

Jack, Javy

Tuesday, June 12

Workout:
10 x Hang clean @ 135
10 x Resistance Run
7 x Hang clean @ 135
7 x Resistance Run
2 min rest
2 rounds

Then:
10 x Squat w/ chain @ 135 + 2 Big Chains
10 x Split Hand Push Ups
8 x Squat w/ chain @ 135 + 2 Big Chains
12 x Split Hand Push Ups
6 x Squat w/ chain @ 135 + 2 Big Chains
14 x Split Hand Push Ups
Continuous, No rest

Then:
8 x Squat w/ chain @ 135 + 2 Big Chains
8 x Split Hand Push Ups
8 x Squat w/ chain @ 135 + 2 Big Chains
8 x Split Hand Push Ups
8 x Squat w/ chain @ 135 + 2 Big Chains
8 x Split Hand Push Ups
Continuous, No rest

Then:
Tabata Sets: 4 min each (20/10)

Wall Ball
Box Jumps
Bench Press @ 65lbs

ABS

10 x Captain Abs
15 x Weighted Hanging Leg Raises
Continuous, No Rest
3 sets

10 x DB Sit up
15 x Dead Bugs
Continuous, No Rest
3 sets

30 x Plate Oblique Twists (15 each side)
10 x Supermans (3 second holds)
Continuous, No Rest
3 sets

Tabata Sets: 4 min (20/10)

Bridge Hold
Leg Lifts
No rest in between tabata exercises

Jack, Javy

Monday, June 11

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

Then:
10 x Ring Pull up
1 x Rope climb to top
Ball Slams down and back on the strait away (100m) alternating w/ partner
3 min rest
4 sets

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

Med Ball Press toss ( ¾ down and back, 75m total)
Rest While Partner goes
Med Ball Overhand Toss (¾ down and back, 75m total)
Rest While Partner goes
Med Ball Underhand Toss (¾ down and back, 75m total)
Rest While Partner goes
Med Ball Backward Overhand Toss (¾ down and back, 75m total)
2 min rest

Med Ball Press toss (½ down and back, 50m total)
Rest While Partner goes
Med Ball Overhand Toss (½ down and back, 50m total)
Rest While Partner goes
Med Ball Underhand Toss (½ down and back, 50m total)
Rest While Partner goes
Med Ball Backward Overhand Toss (½ down and back, 50m total)

Then:
2x10 Cauldron (10x two-handed circles in each direction) @ barbell only)
2x5 Cauldron (5x one-handed circles in each direction) @ barbell only)
2x10 Cauldron (10x two-handed circles in each direction) @ barbell + 25lbs)
2x5 Cauldron (5x one-handed circles in each direction) @ barbell only + 25lbs)
2x5 Cauldron (5x one-handed circles in each direction) @ barbell only + 25lbs)
2x10 Cauldron (10x two-handed circles in each direction) @ barbell + 25lbs)

Then:
7 x Clap and Pull up
3 sets

ABS
20 x Partner Roman Chair strait ball tosses (Ball at chest, 7kg ball)
15 x Partner Roman Chair strait ball tosses (Ball above head, 7kg ball)
15 x Partner Roman Chair strait ball tosses (Ball above head, 7kg ball)
15 x Partner Roman Chair strait ball tosses (Ball above head, 7kg ball)

30 x Partner Roma Chair side tosses (15 each side, 5.5kg ball)
3 sets

Notes: Click here and watch the "balls" video to view the different types of ball throws. When you throw the ball, let it bounce once and then catch it. We used the 7kg ball. Below are some pictures of what the Cauldron looks like. First the 2 handed, then the one handed. Stir that cauldron!

06.11.2007 - Akil, Christian, Conrad, Dayna, Jon W, Matt

1. OH Squat + Chain/Band Push-ups

20x Overhead Squat @ 65# +
10x Ring Push-ups (feet higher than hands) +
15x Overhead Squat @ 65# +
15x Ring Push-ups (feet higher than hands) +
10x Overhead Squat @ 65# +
20x Ring Push-ups (feet higher than hands) +


2. Speed Squats and Band Pull-Throughs

Speed Squats - 5 rounds, 3-2-1-2-3 - Light enough weight that you can do them fast, use bench as guide.
-Superset with 10x band pull-throughs
-keep rotating through people to get everyone done quickly.


3. "Tabata Fight Gone Bad" (Revised from crossfit.com's version)

4 continous rounds of tabata, no rest, start anywhere (rotate)

1. Wallball
2. Sumo Deadlift High Pull
3. Box Jump
4. Push Press

Should take 16 minutes total

Click here to watch a video - we just took out the rows, and used dumbells for the push press.


4. ABS

Various bodyweight ab excercises... these should HURT while you're doing them

06.06.2007 - Weight Room - Conrad, Jon W, Matt, Christian, Abu, Dayna

1. Superset 1

Warm-up cleans as necessary
a. 5 Hang Cleans
b. Resistance band sprint starts, 3 distances (go longer each time)
c. 20x DB-hold calf raises
a. 5 Hang Cleans
b. Resistance band sprint starts, 3 distances (go longer each time)
c. 20x DB-hold calf raises
a. 4 Hang Cleans
b. Resistance band sprint starts, 3 distances (go longer each time)
c. 20x DB-hold calf raises
a. 4 Hang Cleans
b. Resistance band sprint starts, 3 distances (go longer each time)
c. 20x DB-hold calf raises
(So the cleans go 5-5-4-4)

(This is an example of the resistance band sprint starts)


















2. Continuous Circuit 1

a. Walking Lunges w/ opposite DB press 1-way
b. 10x Squat Jumps w/ DB's in Rack Position
c. 10x PB hamstring curls
3 continuous rounds, no rest until complete


3. Continuous Circuit 2

d. 5x each leg - opposite OH high-box step-ups
e. 10x DB thrusters
f. 7x Coach's shoulder exercise
3 continuous rounds, no rest until complete


4. Abs

A note on abs - when we do abs, we do a lot of them... at least we have been. Its important to have a strong core for so many track events... this isn't the 2 sets of dion abs we did after a pre-season practice - that might be one of 5 different exercises. Also, alternate between doing a lot of reps with just your bodyweight (for example - 100 crunches) and doing lower reps with weights (for example - 3 sets of 10 crunches with feet weighted down and holding a heavy dumbell)

06.05.2007 - Weight Room - Conrad, Christian, Matt

We did arms today.

1.

a. 10x Preacher curls w/ thick EZ bar
b. 10x DB skull crushers
3 sets


2.

a. 10-15-20x Chain curls
b. 10-15-20x Resistance band tricep extensions

3.

a. 4x4-grip barbell curls
b. 10x DB kickbacks

4.

Hammer DB curl burnout
Close-grip barbell bench burnout

06.04.2007 - Weifght Room - Kevin, Jon W, Matt, Christian, Akil

1.

Superset 1
Chain Bench - 8
Chain Bent Over Bar Row - 8
3 Rounds, rest as needed

2.

Circuit - no rest, use whatever weight is necessary
10x Chain Push-up
10x pull-up
10x resistance band flys
10x resistance band lat pulldowns
10x incline dumbell bench
10x deadlift
3 rounds, no rest until done w/ all 3 rounds

3.

Abs etc...
Oblique med ball tosses - 5 rounds
3 x 15 dumbell straight-arm crunches
100 regular crunches
2 sets of 5, 7 second holds (aka "Dion abs")
1 minute fast, powerful med ball slam
10 each side, slow full body oblique crunches
Hold plank for 1 minute
3 sets of 15 Roman Chairs w/ EZ bar

06.01.2007 - Weight Room - Javi, Jack, DaviAnn, Matt

1.

Burpee into pull-up combo +
standing push press @ 65 lbs
15 of both then 10 of both, timed

(A Burpee is like a toyato with a pushup at the bottom; when you jump up, grab the pullup bar and go straight into a pullup)

Javi and I got around the same time, 3:11-3:12, while Jack finished it in a BEASTLY 2:50.


2.

10x Chain or Ring push-ups
25x box jumps on low box
3 rounds back-to-back

The pushups are when you hold rings (or in our case chains with handles on the ends) instead of going straight on the ground.... since the roopes/chains swing, it requires a lot of control and works all the stabilizer muscles.

3. ABS

Captain Abs

(hit me up if you are intrigued and would like to try these out... otherwise just do whatever for abs)

- Matt

Jack, DaviAnn, Matt, Christian

Workout:
10 x DB Curls w/ added band resistance
10 x Skull Crushers
2 min rest
4 sets

Then:
10 x Standing lateral band curls
10 x Standing lateral band tri extensions
2 min rest
3 sets

Then:
10 x Zottman Curls
10 x Rope Push Downs
2 min rest
3 sets

Then:
Burn out

Max Reps x Barbell Curls
Max Reps x Dips

ABS

15 x Side Oblique Crunches
3 Rounds

*DB Curls w/ added band resistance = We used 20-25lb DBs. Wrap a resistance band under your foot and hold the other end for added resistance.

*Standing lateral band curls = Anchor 2 resistance bands, shoulder height about 12-13ft apart. Grab one in each hand. Stand with your shoulder-elbow parallel with the ground and curl your biceps. Do it slowly and letting your arm extend all the way out on each rep. Even if there is no resistance.

*Standing lateral band tri extensions = This is a similar idea to the curls, but its one arm at a time. Stand facing away from the anchored band. Grab it with one hand. Put your elbow strait out in front of you and parallel with the ground. Press the band strait out. Uses your other arm as bracing to keep your working arm steady.

Jack, DaviAnn, Matt, Andrew, Akil, Christian

Workout:
10 x Overhead Squat
30 x Calf Jumps (15 each leg)
30 sec rest
3 times through

Then:
3 x Sled Push (length of gym)
10 x PB Hamstring Curls
No rest
3 times through

Then:
Tabata Sets: (20/10, for 4 minutes)

Box Jumps
3 min rest
Split lunge jumps

ABS

5 x Pole Vault hanging inverts

Then:
7 Different ab exercises on the floor
Almost no rest in between

30 x 1 leg in 1 leg out crunches (15 each leg)
100 Bicycles
100 Crunches
1:00 Bridge hold
24 x Opposite elbow to knee crunches (with opposite elbow touching ground at all times)
45 x V-Complex (15 each way)
20 x Very slow sprinter abs

Jack, Conrad, DaviAnn, Javy

Warm up, stretch out.

Workout:
5 x Man Makers (30lb DB’s)
12 x Dead Bugs (Lady Bugs for Christian)
4 sets, no rest

Then:
10 x Dead lift (135lbs)
5 x Toyota with Pull up
30 x V-up
30 sec rest
4 sets

Then:
10 x Push Press (95lbs)
12 x Back Extension
10 x Lat Pull down
2 min rest
3 sets

ABS

25x Band-Roman chair crunch
20x GHD Press (10 each arm, 20lb DB)
3 sets

*Check workout from 5-15-07 for a picture of the GHD Press

Jack

I took the weekend off pretty much. Saturday I played mucho beach volleyball, and Sunday I went for a fast 4 mile roller blade. Peter Stone, who is one of the most well known PTs in Boston told me it is one of the best things you can do for weak ankles. Mostly it strengthens your hips which in turn helps take pressure and stress off your knees and ankles. So if you have a pair of roller blades, its always a good idea.

05.26.2007 - Today I just did some cleans (2 sets warm-up, 3 sets of 5, increasing weight) and dumbells snatches (3 sets 5 each side)

then:

On the rowing machine: 30 seconds work/30 seconds rest for 10 rounds (10 minutes total)

-Abs

Jack, DaviAnn, Javy

Workout:
10 x Band resistance runs (Making marker further each time, roughly 3”-4”)
10 x DB Bench Press
8 x Band runs
8 x DB Bench Press
2 times through
(for 3 people, rest while you move the marker for someone else)

Then:
Box Jumps (on gray box, 20/10 for a minute and a half)
10 x Incline Chest Flys
3 times through, no rest

Then:
Split hand push ups (max reps)
Dips (max reps)
2 min rest
3 times through

ABS
Partner Med Ball twist and throws (1 min)
1.5 min rest
3 times through

Notes:

For the band resistance runs: Get a resistance band and harness or waste strap. Anchor it to the ground and drive out low and hard. Set a marker out 10m in front of you. If you have a partner, have them move it further back for every rep. If not then try to move it yourself. Your only rest should be when it is your turn to move the marker for your partner.

For the split hand push ups: Get a 3" box and put one hand on it, and one hand on the ground so they are at different levels. Do a push up with enough force so that you can throw your body to the side and switch hands. If you find this easy, try doing the same thing on a med ball.

05.23.2007 - Weight Room (Kevin, Andrew, Matt, Akil, Jon Hall)

We did something a little different from Jack, Javi and Daviann... they did shoulders on tuesday and we didn't, our backs were sore and theirs weren't... so whichever sounds more like you, pick your workout accordingly, both are pretty beast.

1. Superset 1

5x Man-makers +
15x Jackknife situps
3 Continuous Sets (no rest until all 3 sets are done)

2. Tabata Sets

(each of these exercises are done 20 seconds work, 10 seconds rest 8 times - aka each exercise takes 4 minutes to complete)

a. box jumps on medium box
b. DB shoulder press (we used 15's and it killed lol)
c. Body Squats, use a box as a guide for how far to go down

3. Last Superset

Pull-up ladder 1-5
Opposite press Lunges
Knees to elbows (5) to Knee Raises (10) to holding knee raise (10 secs)

The pull up ladder is... I do one, you do one, I do 2, you do 2, etc, to 5
Opposite press lunges are... hold 2 dumbells is shoulder-press ready position when you are doing walking lunges.... when you lunge forward with your left, push up with your right arm, and vice versa.

4. Weighted Situps

Hold a heavy dumbell, hook your feet under something, and do situps... make sure you are keeping your back straight, otherwise you could hurt yourself.

Jack, DaviAnn, Javy

Warmup:
Small Loop
Light Stretch

Workout:
12 x Ball slams and Jump (6 each side, 6kg ball)
12 x Back Extensions
12 x PBall Hamstring Curls
1 min rest
3 rounds

Then:
30 x Calf raises (15 each leg)
20 x Star Hip extension (10 each leg)
24 x 1-Leg box hop (12 each leg, 12” box)
2 min rest
3 rounds

Then:
15 x Band pull throughs
5 x Toyota with pull up
12 x Supermans (3 sec holds)
3 times through, no rest

ABS

15 x Med Ball Crunch and throw (feet under DB’s against wall, throw ball while you crunch)
15 x Partner Roman Chair side to side med ball toss. (left side then right side)
Rotate through the 3 stations without stopping
Rest 2 minutes
3 rounds

Jack, Conrad, DaviAnn, Javy

Workout:
10x Hang Clean
1 minute on AirDyne (arms only)
1 minute rest
3 rounds
Rest 5 minutes

Then:
10x Push Press
10x Dips
10x Barbell Curls
1 minute rest
3 rounds
Rest 5 minutes

Then:
10x Lateral Raise
10x Front Raise
10x Shoulder shrug
1 minute rest
3 rounds
Rest 5 minutes

Then:
EZ Bar curls
Tricep Push Downs

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

This is a burn out. Go a little lighter with weight and don’t stop the entire time.

Once I finished I did a burnout with EZ Bar Curls and Tricep Push Downs (max reps of each)

ABS

15 Dead Bugs
3 sets

Then:
3 x PBall Holds

(30 seconds, 35 seconds, 40 seconds)

Weight Room - Matt, Andrew

We did various upper body stuff today... i did arms, Drew did chest and arms.

One good one we tried out was the bungee dumbell curls - take 2 of the elastic bands... step in them to hold them down, and hold the other end with light dumbells (I used 20's) - it gets real hard at the top of your curl. I did 3 sets of 8 each arm, supersetted with skull crushers for triceps. But play around.

Me and Drew also did 1000 abs - work through various exercises to try it out. For example, we did 200 crunches, 100 side crunches each side, 100 flutter kicks, etc...

Jack, Conrad and Javier did a very spartan-esque workout today, I'm going to make Jack an author so check for his post soon.

05.21.2007 - Weight Room (Akil, Matt, Andrew, Jack)

Workout: The "Big 55" (from gymjones.com, created by Dan John)

Bench + Goblet Squat + Box Jumps + Pull-Ups + Dead Lift

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

That means, do 10 reps of all exercises, then move on to 9 reps of each, then 8, etc.

Its supposed to be timed; we didn't time it, but we definitely tried to get it done as quickly as possible - aka, no rest, or very little between sets.

What we used:
Bench: 95 lbs.
Goblet Squat: 55 lbs. dumbell
Box Jumps: 24" box
Dead Lift: 135 lbs.

Picture of the Goblet Squat:



























This is not all the way down... the outsides of your elbows should touch the insides of your legs at your lowest point.... and keep the head up.

Abs

We finished with abs... we just all picked an exercise each time and did it, and went around 3 times. Basically, we just did mad different ab exercises... mix it up and try out some new stuff.

05.16.2007 - Weight Room (Akil, Jose, Matt)


1. Warm-up bench, warm-up lat pulldown (whatever adequately warms you up)

Then:

8-5-3 Bench, adding weight each time 8-5-3 Lat Pulldown, adding weight each time

3 sets

That means, do 8 reps at one weight, rack the bar, have your spotter add something to each side, then do 5, rack it, add to each side, do 3. Thats one set... only rack it long enough for your spotter or yourself to get the weight added and then move on. Same thing for the lat pulldowns, except you can prob. just move the pin yourself. Also, if you dont have a spotter, just use a bench machine that uses a weight stack with pin so you can do it yourself quickly)

2. Tag Team
We had 3 people, so we had one doing exercise 1, one resting, and 1 doing exercise 2

Person 1: Weighted Sled Push down and back Person 2: Pushups on elevated bar with feet elevated (until sled push is done) Person 3: rest rotate 3 rounds


We had the resting person tell the pushup person when to start and stop, aka when the sled person started and finished. If you're doing this by yourself, just go from sled right to pushups and then estimate the rest time for one sled round. Don't have a sled? Substitute walking lunges, squat jumps with dumbells, or something similar.

3. Box Jumps

We just did 50 total between 3 people. Real easy, no rush, just to get the legs loosened up a little bit.

4. Last Superset

10x GHD press (shown below) 15x Hanging Leg Raises 4 rounds, continuous, no rest until done.

The GHD Presses:



















Keep your back straight on the back extention machine and do 10 each side with a light dumbell.
If you want to add an extra challenge, try doing knees-to-elbows instead of hanging leg raises. I did the first and last set and just tried to get 10.

Stretch

05.15.2007 -

I did arms today to start out.

Then:

on the Rowing Machine:

30/30 intervals (30 seconds work, 30 seconds rest)

The rowing machines at Marino had these as a preset so you could just watch the clock, most rowing machines have this interval as a preset i think. If you dont have access to a rowing machine, you could substitute the exercise bike where you use your arms too, or toyotas, or something else intense and full-body.

Also, me, ryan, akil, quinn, and drew played in a game of campus-wide capture the flag that lasted like 2 1/2 hours... anytime you can do stuff like that, do it, its great for keeping your fitness level up and working different intervals of work and rest as well as different muscles... the more different types of physical activity you do, the better

05.14.2007 - Weight Room - Matt, Jon Hall, Jose, Drew, Akil, John Watkins


1. Warm-up front squat to clean (whatever warms you up adequately)

1a. 5x Clean to Front Squat
1b. 5x each side single-arm dumbell snatch

(go directly from a to b, you can rest once you've finished both)

- 3 sets total.

2. Tag-team style:
- 60 seconds of step-ups onto 12" box (we used the gray ones in cabot) with dumbells, then DIRECTLY AFTER, with same dumbells, walking lunges down and back (I did the length of the turf in the weight room, you can estimate about the same)
- Once you go down and back, your partner grabs the dumbells and does the same thing.
- The only rest you get is how long it takes your partner to complete his/her rotation.
- 3 sets total (per person)
- If you dont have a partner, just time how long each rotation takes you, and rest for that amount of time until you go again.

3. Overhead push press (use your legs!) straight into body rows w/ elevated feet
- 15-10-5 no rest
- that means, 15 push presses to 15 body rows, to 10 push presses to 10 body rows, to 5 push presses to 5 body rows. Go directly from one to the next, no rest until you are completely done.

4. Last Sets
- 10x full-body crunches (crunch both upper body AND bring knees into chest)
- hold in crunched position for 10 seconds
- 5x each side full-body crunches (opposite elbow touches opposite knee, and feet stay off ground)
- hold in crunched position for 10 seconds
- 10x full-body crunches
- hold in crunched position for 10 seconds
- 5x each side full-body crunches
- hold in crunched position for 10 seconds
- hint: you should try to keep your feet from hitting the ground throughout the whole workout.

- 25x back entension (no weight)

- 1 minute med ball slams (use as heavy as you can)

Go through these 3 excercises one more time each. Rest as needed between everything.


- I finished up with 2 minutes of jumprope, and some light stretching

- Then, 1.5 mile jog, easy - moderate pace
- if you're like me, your legs were real tight after the workout, so this jog helps to ease the tightness and work out the lactic acid.
-Also, drinking water throughout the rest of the day is necessary if you dont want to be super tight tomorrow.

STRETCH WELL BEFORE YOU SHOWER.

References -
- we used between 20 and 30 lbs dumbells on the walking lunges/step-ups... for the dumbell snatch we used btw 30 and 40 lbs, except akil who used 55 lbs b/c hes crazy. Also the push press ranged from the bar to a 25 on each side.

05.11.2007 - Weight Room (Matt, Jose, Akil)

Cabot closed early today so we had to make do with what we could accomplish at the Marino Center.

1. Snatch to Overhead Squat -
- 1 snatch to 1 overhead squat, 1 snatch to 2 overhead squats, 1 snatch to 3 overhead squats, and then back down to 1.
- We did 3 sets of these.
- USE A LIGHT WEIGHT - it takes a few times to get used to the balance and movement of the overhead squat
- as always, click the exercise name above to see a video of it.


2. Continuous superset:
a. 30 bodyweight squats (squats with no bar, weight, anything)
b. Max reps of bench at 155 lbs.
- 4 cycles
- Go right from one to the other... yes, your bench reps will drop dramatically after the first set. Have a spotter.

3. Abs

- We all just did abs on our own at home... try to do a lot, its a good day to get in tons of abs.

05.10.2007 - Rest Day

I just jogged today. I only did a little over 2 miles, at a decent pace.
*summer is a good time to do other shit too, like play basketball, bike, football... it developes different muscles, its great cardio workout and it keeps your body off-balance so it doesn't easily adapt to what you're throwing at it, thus your body works better under stress, and you don't fall into a training rut.

05.09.2007 - Weight Room (Jose, Akil, Matt)

Warmup
-10 squat box jumps, straight to 10 pushups
-3 continuous sets, no rest until done.


Superset 1
-5 Man-makers (click on the name to get a description of what it is)
-15 jackknife crunches on bench or box
-3 continous sets of this. If you have to rest in between sets, you can, but try not to, as you're not only working the muscles, but working on your cardio-vascular fitness as well. That way your muscles will learn to work under stress, and you'll burn fat as well.
-We did the man-makers with 20lbs dumbells, and they were plenty for 5 reps/set.
-The jackknife crunches are where you crunch up and bring your knees into your chest on each one.


Tabata Thrusters
-The Tabata method is where you work for 20 seconds, rest for 10, and repeat 8 times. The entire excercise only takes 4 minutes but it kills. We did it with Thrusters, which are like squats and push press combined (click the name for a video of the thrusters).

-Tabata Thrusters, 20 seconds work, 10 seconds rest, 8 sets, 4 minutes total
-We did it with just the bar, and by the last set, it still hurt like hell.


Pull-up Ladders
-2 sets of 1-5 with rest in between sets

-A pull-up ladder is when one person does 1 pull-up, and the other does one, the first person does 2, the other does 2, the first does 3, the other does 3, and so on. We did up to 5.


Abs
-2 sets of 4 way situps, 15 each way
-100 flutter kicks
-hang with knees raised for 1 minute

Jog (optional)
-1.5 mile jog, moderate pace - it was just too nice a day here not to do something outside, plus I think its a good idea to jog after a workout like this to stay loose.

Stretch

Track Workout - Conrad, Jose, John W, Christian

6 downstarts on the first turn (about 100 meters)

Today I just did arms... not b/c they are good for track, just because I like doing them. If you want some new ideas on stuff to do for arms, just hit me up on AIM or facebook or something

- Matt

05.07.2007 - Weight Room - Matt (first official day of SSS workouts)

The other fellas still have to compete, so they stuck with Mike's workouts today, which was smart. We'll probably do a similar workout to this next Monday when everyone's ready for the insanity haha.

1. Warm-up front squat to clean (whatever warms you up adequately)

1a. 5x Clean to Front Squat
1b. 5x each side single-arm dumbell snatch

(go directly from a to b, you can rest once you've finished both)

- 3 sets total.

2. Tag-team style:
- 60 seconds of step-ups onto 12" box (I used the gray ones in cabot) with dumbells, then DIRECTLY AFTER, with same dumbells, walking lunges down and back (I did the length of the turf in the weight room, you can estimate about the same)
- Once you go down and back, your partner grabs the dumbells and does the same thing.
- The only rest you get is how long it takes your partner to complete his/her rotation.
- 3 sets total (per person)
- If you dont have a partner, just time how long each rotation takes you, and rest for that amount of time until you go again.

3. Overhead push press (use your legs!) straight into body rows w/ elevated feet
- 15-10-5 no rest
- that means, 15 push presses to 15 body rows, to 10 push presses to 10 body rows, to 5 push presses to 5 body rows. Go directly from one to the next, no rest until you are completely done.

4. Abs
- 10x full-body crunches (crunch both upper body AND bring knees into chest)
- hold in crunched position for 10 seconds
- 5x each side full-body crunches (opposite elbow touches opposite knee, and feet stay off ground)
- hold in crunched position for 10 seconds
- 10x full-body crunches
- hold in crunched position for 10 seconds
- 5x each side full-body crunches
- hold in crunched position for 10 seconds
- rest
- hint: you should try to keep your feet from hitting the ground throughout the whole workout.

5. Other Stuff
- 25x back entension (no weight)
- 1 minute med ball slams (use as heavy as you can)
- 25x back extension (no weight)
- 1 minute med ball slams
- you dont need to go from one right to the other, you can rest a little between each thing.

- I finished up with 2 minutes of jumprope, and some light stretching

- Then, 1.5 mile jog, easy - moderate pace
- if you're like me, your legs were real tight after the workout, so this jog helps to ease the tightness and work out the lactic acid.

STRETCH WELL BEFORE YOU SHOWER.

References -
I used 25 lbs dumbells for the step-ups and lunges, which were pretty tough. The other stuff I just guessed at what I could do. Also, my average time for each rotation was just over 2 minutes, so the step-ups and lunges took about the same amount of time. If its taking you significantly longer or shorter, adjust the distance you do the walking lunges accordingly.

Spartan Schedule

Spartan Daily Schedule:

7 AM (or whenever you wake up):
3 Nitrix Tablets (on an empty stomach)

7:30 AM (or a half hour after you wake up):
BREAKFAST

11 AM:
3 Nitrix Tablets (on an empty stomach)

11:30 AM:
LUNCH

12 PM:
Track workout

1:30 PM:
SPARTAN LIFT
2 scoops of N.O.-Xplode

4 PM:
1 scoop of CellMass immediately after workout
3 Nitrix Tablets (on an empty stomach)
Protein shake (if possible)

4:30 PM:
DINNER

11 PM (or before you go to bed)
1 scoop of CellMass
Protein shake (if you haven't had one yet today)

**TAKE THESE SUPPLEMENTS ONLY IF YOU KNOW YOU WILL BE DRINKING ABOUT 100-120 OZ OF WATER THROUGHOUT THE COURSE OF THE DAY (THIS INCLUDES AT LEAST 20 OZ DURING WORKOUTS)**

**STICK WITH A HEALTHY DIET CONSISTING OF CARBOHYDRATES AND PROTEIN AS WELL AS FRUITS AND VEGGIES. It's also not a bad idea to eat 5 or 6 smaller meals each day instead of 3 large ones because it keeps your body's metabolism on point and helps you burn fat throughout the day as well as continually replenish nutrients.**

This schedule may differ from day to day, but try to stay within this outline.

Taking the supplements above are NOT REQUIRED and we are not going to force you to take them. Consult a doctor if you are unaware of your current health condition or have any pre-existing medical condition including but not limited to: high or low blood pressure, cardiac arrhythmia, stroke; heart, liver, or thyroid disease; anxiety, depression, seizure disorder, psychiatric disease, diabetes, pernicious anemia, difficulty urinating due to prostate enlargement, or if you are taking an MAO inhibitor or any other medication. Discontinue use if sleeplessness, tremors, dizziness, nervousness, headaches, or heart palpitations occur.

Most importantly, DO NOT MIX WITH ALCOHOL. I understand that we all try to be Spartans in the bars as well, so if you think you will be consuming any type of alcohol that day, please refrain from using these products. Alcohol dehydrates the body and these products require you to consume almost a gallon of water per day. Use caution in and out of the weight room.

05.04.2007 - Weight Room - Christian, Matt, Conrad, Jose

1a. 3x10 squat box jumps
1b. 3x30 seconds hip flexor stretch

2a. 3x3 Snatch

3a. 2x10 each leg tall box step-ups
(we held dumbells)

4a. 3x5 Bench
4b. 3x5 body row

5a. 4-way abs, 15 each way
5b. 50 toe-toucher crunches
(go through this twice)

6a. 3x8 PB hamstring curl
6b. 3x8 4-way shoulders

7. Knees-to-elbows, to leg raises, to hold
(5 knees to elbows, 5 leg raises, hold for 10 seconds = one set. No rest in between excercises. 3 sets total)

- To see an example of what knees to elbows are, go to this site and watch the slideshow:

http://www.slidetour.com/sample1/display/knees_to_elbows/knees_to_elbows.html

We did 5 of these, then went straight into hanging leg raises (from all the way down to 90 degrees) and then held at 90 degrees for 10 seconds.


05.04.2007 - Track - Christian, Conrad, Jose

300-200-150-100