20100213:0800

warmup on rings, muscle ups

weighted step ups 18" @ 2x36# KB
1-6 tag team

6 way DB complex while p. 1 & 2 work the step ups

switch. 2 rounds each station

4x tire pulls (~ 15 yds)

4x gimme gimme's (sprint + fat rope tire pull)


much has changed. had a couple locations fall through, and got a job as a personal trainer, but this is my time. currently it is limited to saturday mornings, 8:00 am in my garage/driveway. the work will continue.

20090907:0800

warmup w/ light rope pull and sprints

workout:

30 seconds work, 30 seconds rest to do 5 pushups (or squats, or situps)

weighted sit up
right plank
leg lift
front plank
1 arm overhead hold
left plank
V-sit

4 rounds

cooldown w/ heavy rope pulls and snatch practice.

20090905:0800

warmup:

10x Y + H
10x squat round (each player does 10 squats, one player at a time while all others hold at bottom)
5x pushup round

3 times

workout:

8x partner "gimme-gimme's" (fat rope tire pull and sprints) (alternate players working/resting)

10x wall ball shots vs. squat hold, 5 rounds

TGU while other stations are moving

8x partner "gimme-gimme's" (fat rope tire pull and sprints) (alternate players working/resting)

10x wall ball shots vs. squat hold, 5 rounds

cooldown w/ airdyne, muscle up practice, shit talking.

also, there was a "single movement mind fuck" underway, 85 single tgu, snatch to enter it. brutal.

20090904:17:30

warmup:

10x squat
5x pushup

3 rounds

6x jump squat
2x clapper pushups

3 rounds

workout:

Javorek DB complex:

6 of each lift executed continuously for 2 minutes, rest 1 minute, 3 rounds

curl, shoulder press, hi-pull, FSPP , bent row, upright row, FSPP

then

1ox sprint starts ~ 35', green band

light rope pull until partner finishes

2 rounds.

cooldown w/ y+h (thanks www.mtnathlete.com) sloshpipe, and some static holds.

20090903:0800

secret service snatch test:

bike ride as warmup:

max kb snatches in 10 minutes, switch hands or put KB down as necessary.

bike ride as cool down.

20090902:17:30

warmup:

suicide rope pull 4x
15x KB swing

3 rounds

workout:
Deadlift form

work up to heavy DL

5x DL @ 75%
5x KTE / wt leg ligt

6 rounds

20090901:0800

warmup:

5x mr spectacular
5x manmaker
5x headcutter

3 rds

workout:

3 minute rounds, 2 minutes rest

1) kb swing (no setting KB down)

2) FSPP (no setting bar down)

3) wall ball

4) airdyne 30/30