Friday, February 26, 2010

Bench

With Ronnie in the basement.

Bench press: 8 at 140, 5 at 140, 4 at 140
8 at 130, 4 at 130lb

Marine abs

Thursday, February 25, 2010

Plyos

3 rounds (no rest) of:
(20 wall taps
10 squat jumps
20 split jumps
10 box jumps
10 depth jumps
10 ricochet jumps
20 step-up jumps)

25 pistol squats per leg

50yds burpee bounds

Wednesday, February 24, 2010

Swim

50m free
50m back
50m breast
50m fly

Every 2 minutes:
5x50m free
50m back
50m breast
50m fly

2x100m free

50m free
50m back
50m breast
50m fly

Tuesday, February 23, 2010

Power Gym

Round 1: 1:00 on, 0:30 rest
Round 2: 0:40 on, 0:20 rest
Round 3: 0:30 on, 0:15 rest
Barbell press at 45lb: 28, 22, 19
Alternating DB incline press on medball: 20, 18, 16
Step-up hops
Reverse lunge with 10kg: 15, 12, 12
Quarter-squat 10kg plate rotations: 15, 12, 12

Round 1: 1:00 on, 0:30 rest
Round 2: 1:0 on, 0:30 rest
Round 3: 0:40 on, 0:20 rest
Kettlebell squats at 12kg: 21, 23, 17
High-knees against wall: 115, 120, 94
Step-up hops with 30lb DBs: 12, 15, 12
Bent-over rows with 10kg, 20kg, 20kg: 41, 41, 30
Medball slams: 25, 26, 20

Monday, February 22, 2010

One of those days

1.5mi in 11:00ish

50 squats
50 lateral hops sideways
50 lateral hops front to back
2x25yds burpee-bounds
25 box jumps
25 tuck jumps

Wheelbarrows:
Up 8 steps, 50yds, down 8 steps
50yds
Down 24 steps
Up 24 steps, 10yds, down 24 steps

60 minutes climbing, hands toast by the end

Sunday, February 21, 2010

Crossfit Fail

Two days in a row.

10 pullups
9 thrusters at 95lb
8 pullups
6 thrusters at 95lb
(took a little break: 3 muscle-ups with 20lb assistance, then 6 pullup/chinup variations)
6 pullups
6 thrusters at 95lb

Then I couldn't grip the bar anymore.

Saturday, February 20, 2010

Half Linda

10 deadlifts at 225lb
4 bench press at 150lb, 6 at 135lb
10 cleans at 115lb
9 deadlifts at 205lb
9 bench press at 135lb
9 cleans at 115lb
8 deadlifts at 205lb
8 bench press at 135lb
8 cleans at 115lb
7 deadlifts at 205lb
7 bench press at 135lb
7 cleans at 115lb

I scaled it, and wasn't able to grip the bar after a while. Finished 34 of the total 55 reps for each exercise. Not used to that much lifting. Ouch.

Thursday, February 18, 2010

Team Workout

25 pushups, 25 squats, 25 squat-jumps, 25 burpees
2x25 bodybuilders
50 split-jumps (25 per leg)

5 rounds, no rest:
(0:30 wall sit, 0:30 mountain climbers)

50 yards wheelbarrow
50 yards low slow marking shuffle (left)
50 yards low slow marking shuffle (right)
50 yards wheelbarrow

1:00 V-ups
1:00 supermans
1:00 toe touches
1:00 bird-dogs
1:00 bicycle kicks

25 situps
25 situps
50 situps

Thursday, February 11, 2010

Guido Workout

Because there's a tournament this weekend, and I didn't want to do anything actually useful in the gym.

5 muscle-ups, 20lbs assistance
10 pullups
10 parallel grip pullups
10 DB curls 20lb
10 DB hammer curls 20lb
10 DB upright rows 25lb
10 bent-over BB rows 65lb
10 overhead squats 65lb
8 to each side 35lb shoulder rotations
8 DB curls 20lb
8 BB curls 45lb

Tuesday, February 09, 2010

Power Gym

2 rounds at 1:00, 1 round at 0:30
Deadlift 135lb: 24, 21, 12
Squat to push-press: 21 at 45, 8 at 65, 6 at 65lb
Split-jumps: 36, 40, 24
DB single-hand rows at 25lb: 28, 28
0:30 round: upright DB rows, 10 at 25lb
Diamond pushups: 28, 21, 16
Burpees: 30, 28, 15

1:00 bicycle kicks (100)
1:00 bird dog, alternating
1:00 bicycle kicks (90)
1:00 bird dog, alternating
1:00 bicycle kicks (100)
1:00 bird dog, alternating

Monday, February 08, 2010

Team Workout, Indoor League

Stairs:
EO, E, EO, box jumps 1 step, EO, box jumps 2 steps, EO, right only, EO, left only, EO, two up one down, EO, box jumps 3 steps, EO

Parking Deck Sprints:
5x(75m sprint, 100m jog, 75m sprint, 100m jog)

75m wheelbarrow

Saturday, February 06, 2010

Indoor Mini

4v4 with subs

Also did some go-to/deep-cut drills.

Thursday, February 04, 2010

Team Workout

Tabata sets:
Squats: 22, 22, 22, 22, 22, 22, 22, 22
Pushups: 23, 16, 9, 8*, 8*, 8*, 8*, 9*
Lunges: 14, 15, 16, 16, 17, 17, 17, 18
Abs

*=girl pushups

5 rounds:
0:30 mt. climbers (68, 56, 54, 52, 60)
0:15 rest
0:30 burpees (10, 10, 10, 11, 11)
0:15 rest
0:30 split jumps
0:15 rest
0:30 toe-touches (242, 24, 27*, 30*, 40*)

*=crunches

Wednesday, February 03, 2010

Swim, Climb

100m IM
100m freestyle
100m breaststroke
100m backstroke
100m butterfly

90 minutes climbing

Tuesday, February 02, 2010

Power Gym

2 rounds of 1:00 each:
Squats at 45lb (some overhead)
Bent-over row, 45lb (24, 15)
Pushups at +10kg (21, 15)
DB push press at 30lb (21, 15)
Backwards lunges
Deadlifts at 135lb

2x1:00 each for:
plank, supermans, toe touches, leg lifts

Monday, February 01, 2010

Run, Winter League Game 5

2.4mi in 16:35 (1.5 in 10:12, 0.9 in 6:23)

Played the Frenchy/Nunez/Pippin team again. Took half 9-3, won 16-11 or something. I felt much quicker in my dump cuts after yesterday's practice, but the defense still needs work.