Bench Press, Single Arm KB Snatch, GHD/Back Extension/GHD, Rainbow Kicks, Harness Pull

Bench Press
10 x 135
5 x 185
4 x 225
4 x 225
4 x 225
10 x 135

3 Rounds
10rt//10lft - Single arm KB Snatch
10/20/10 - GHD/Back Ext./GHD
5/5 - Rainbow kicks on pull up dip racks swing toe touch to right the feet to ground swing to left toe touch
1 Harness pull
1 min rest/1:30 rest

Splits
1 - 2:44
1 min rest
2 - 2:48
1:30 rest
3 - 2:52
Total time - 10:56

Wanted a quick one.  It was a solid gasser.  I have been sick since last Friday evening.  Started as allergies but progressed into full body aches and sore throat.  I slept all day Friday mom and dads.  Really did not start feeling better till this afternoon.  Throat still sore but better.

Bike, Lunges, Push-ups

6.5 mile ride hard

25 lunges then 25 Push-ups for just over 200 meters

Rounds
1 - 1:05
2 - 1:15
3 - 1:19
4 & 5 - 3:13
6 - 1:05
7 - 1:16
8 - 1:57
9 & 10 - 3:16
Total - 14:29

Posting this 9 hours later.  Legs are still shakey.  Stomach got stirred up with this one today.  Still not feeling great.

Bike at practice, hard and in grass. Hot mile on track, Abs

6 miles on bike w/ kids

Back at track went hard mile crazy hard wind.
Splits
1 - 51.73
2 - 53.24
3 - 57.51
4 - 57.11
Total - 3:39.59

Abs at home 10 min
50 push-ups
5 min x 2 - 1 min a movement
Obliques - 30 seconds each side, penguins, mason twist, leg lifts, jack hammers.
50 push-ups

Bike at practice, body squats, push-ups, calf raises

6 mile bike ride with kids at practice

Later in the evening
50 Body squats
50 Push-ups
500 Calf raises

Bike, push-ups, abs

7 mile bike ride with Anna and Emily

Got back and did the following
50 Push-ups
100 R-L-C
100 Penguins
100 Rope climbers
100 Crunches
25/25 Obliques rt/lt side
100 Crunches
50 Push-ups

Cold today but fun to be out with the girls.

AM - Heavy Bag, Walking Barbell Swings, Walking Lunges, Deep Rack Push-ups, Supine Pulls in dip rack, Medball Slams, KB Swings, Dumbbell Thrusters, GHD's, Walking High Knees

5 Rounds
2 man workout, one man does walking Barbell swing 1 length of floor(down), and hitting heavy bag while other man does all other movements 30 seconds each, so 4 minutes of movement in individual exercises and 8 min of movement total per round.  No real rest.

                          -- Walking lunge
                          -- Rack deep push-ups
                          -- Supinerows in dip rack
Heavy bar         -- Ball Slams @ 20lbs ball
Twisting walk/  -- KB Swing @ 45lbs
Heavy bag         -- Dumbbell Thrusters @ 45lbs
Combos.            -- GHD's
                          -- Walking high knees

We wanted a grind and got it.  Great workout.  Liked the flow and set up.  Second one we have done like this this month.  This one was considerably tougher than the last one.  40 minutes of total movement.

Sand Bag 100 meter walk, Sand Bag Burpees, 70 meter sprint

5 Rounds
100 meter Sand Bag Walk, 50 down 50 Back
Sand bag burpees up and back down small bleacher on field
70 meter sprint
2 min rest

Splits
1 - 2:16
2 - 2:18
3 - 2:22
4 - 2:23
5 - 2:11
Total time w/ rest - 19:32

I really liked this workout.  The burpees were a new set up.  We set bag on the ground by bottom bleacher seat did burpee.  On way up on burpee picked up sand bag and place on bleacher seat and do another burpee.  Grab bag and drop in front of next bleacher and repeat to top of bleacher set.  At top do two burpees then repeat going back down.  So 20 burpees per set.  100 burpees total.

200 Meter Hill Repeats

Kids had 200 meter hill repeats up Lillian.  Recovery was walking backward down hill back to start.

I love hills so could not pass up doing some with them.

I did 5 x 200 meter hill repeats.  Had a great time with the kids.  Calf seemed to hold up.

KB Swings, Goblet Squats, SDLHP, B.O.B. Combos

50 KB Swings @ 45lbs = 1:27
2 minutes B.O.B.
50 Goblet Squats @ 45lbs = 1:30
2 min B.O.B.
50 SDLHP @ 45lbs = 1:18
2 min B.O.B.

Splits looked like this
KB S - 1:27
Hit BOB 2 min - total 3:33 w/ set up
Started GS @ 5:00
GS - 1:30
Hit BOB 2min - total 3:29 ""
Started SDLHP @ 10:00
SDLHP - 1:18
Hit BOB 2 min
Total time - 14:02

50 Burpees for time

50 Burpees for time
25 - 1:32
1 minute rest
25 - 1:34

Heavy bag, Goblet Squats, Sit-ups w/ a Twist, Pull-ups, KB Swings, Crunches

5 Rounds
1 minute Heavy bag
10 Goblet Squats @ 55lbs
25 Sit-ups w/ a twist
10 Pull-ups
25 KB Swings @ 55lbs
50 Crunches

Splits
1 - 4:42
2 - 4:34
3 - 4:29
4 - 4:26
5 - 3:56
Total w/ rest - 30:11

Finally feeling better today.  Still lots of drainage.  Low back is hurting.  My only guess is from all my caughing.  The bruse finally came to the surface on my left calf.  Looks like I did tear my calf.  It still is not better.  I am not limping but I can move on it pretty good if I get it nice and warmed up.  2 weeks ago today I tore it.  Noticed the bruse a day or so ago.

Heavy Bag, Burpees, Weighted Sit-ups, Bench Press, Overhead Lunges

4 Rounds
2 Minutes Heavy bag
10 Burpees
20 Weighted Sti-ups @ 25lbs
10 Bench Press @ 135 lbs
20 Overhead Lunges @ 45lbs
2 Minutes Rest

Splits
1 - 5:12
2 - 5:27
3 - 5:14
4 - 4:54
Total time w/ rest - 26:50

Still sick.  Industrial waste coming out of me when I cough.  One of these days I will get over this.  This current round started Monday of this week.

AM Ride 5 miles

Morning Practice

5 mile ride - Last 2 miles were hard, went back out after 3 mile loop.

3 min Plank after

Still pretty sick.  Lungs and such pretty rough.  Wanted to get my blood up just a bit to see if I can push this thing through.  

Rainy Day Track

Very large front came in today so we had practice at the High School.  We went from the weightroom we got lucky the really heavy stuff did not come in until the last 1/4 of the work out.  The kids did anywhere from 4 to 10 rounds of the following.
4 to 10 rounds of I completed 6 rounds
800 meter run - I ran 400's
15 Burpees
50 Abs of choice
15 Lunges
50 Abs of choice

All movements were to be done under control.  Today was to be long recovery keeping heart rate below 140.  My calf held up to the runs.  It is still pretty sore.  I am sick again.  Respiratory something again.  I can not remember being sick this many times in a row for roughly the last 22 years.  Sever Jack leg boys drove down the road at a high rate of speed and sliding on the wet pavement.  Very dangerous with the kids on the road.  I ran down and addressed this.  Back is pretty sore for some reason too.

Heavy Bag, Lunges, Windshield Wipers, Deep Push-ups, GHD's, Walking High Knees

2 man Workout
One man on heavy bag while other man completes all other movements.  30 seconds per movement = heavy bag for 2:30.
                  ---   Walking Lunges 30 sec
                  ---   Windshield wipers 30 sec
Heavy bag   ---   Deep Push-ups 30 sec
     2:30      ---   GHD's 30 sec
                  ---   High Knees walk 30 sec

Both of us are beat this morning.  Needed something to just get the blood flowing.  Holy cow yesterday put it on us.  Calf is recovering.  Not limping anymore but still can't run.

Bench Press, Pull-ups, Goblet Squats, GHD's, KB Swings

Started day with bench press
10 x 135
5 x 185
4 x 225
5 x 225
5 x 225
10 x 135

1 minute on 1 minute off format until complete w/ all reps.
Complete as many reps as possible until reaching 100 reps per exercise then rotate to next exercise

Exercises and reps per round
100 Pull-ups - 25 - 22 - 20 - 15 - 18
100 Goblet Squats @ 40lbs - 30 - 28 - 26 - 16
100 GHD's - 26 - 23 - 20 - 20 - 11
100 KB Swings @ 40lbs - 35 - 36 - 29

Great workout.  I liked this format.  It just seemed to keep a nice flow.  I was whipped by the end. 17 minutes/rounds to complete workout, 33 min total workout with rest.  I finished a few rounds fast enough to jump on reps for the next activity.  I decided not to because I was being a wus.  Calf is better 6 days later.  It still hurts to come to a toe but not a sharp miserable pain like it was.

3/3/16 Bike on Road, 2 x 1 mile blasts on bike on track

5 mile bike on roads park loop

1 mile on track full blast

10 minutes

1 mile on track full blast
Splits on laps
1 - 52.21
2 - 54.66
3 - 1:00.28
4 - 57.20
Total - 3:44

Calf still pretty sore.

Stationary Bike, Body Squats, Push-ups

Ab set at practice (SAP).  6 minute abs.  25 Push-ups
1 min - windshield wipers
1 min - penguins
1 min -
1 min -
1 min -
1 min - Scissor kicks

10 Min stationary bike
50 Body Squats
25 Push-ups
10 Min stationary bike
50 Body Squats
25 Push-ups