100 Tire Flips - Huge Tire at Track.

Down practice field and back.

100 Huge Tire Flips

Sets of 10 Flips

1 min rest between sets

After 20 I was whooped.  Body came back to me and finished decent.  Did not time or take splits.

Chest and Triceps

Reps
7 - 6 - 6 - 5 - 5

Couplet Sets done as super sets
Bench Press @ 175lbs / Incline to Decline Dumbbell Flys @ 50lbs
Medball KB Press @ 45lbs KB / Ring Flys
Single Dumbbell Triceps Extensions behind head @ 60lbs / Narrow Bench inside grip @ 115lbs

Arm work, pull-ups, curls, abs, Bike, Cutting up more trees, digging out stumps

Ring Pull-ups/KB Spider Curls
KB Curls / Sit-ups

7 mile bike at practice with team

Cut up more trees

Digging out around Stumps to burn them out.

I was best by the end of today.  Legs are fried.

Cutting down big tree by drive way, shoveling gravel

Hill repeats 10 x 200 meters

Splits
1 - 34.15
R - 3:15
2 - 37.82
R - 2:55
3 - 40.42
R - 2:50
4 - 38.94
R - 2:56
5 - 39.52
R - 2:32
6 - 34.86 - Raced Nathan
R - 2:45
7 - 35.31 - Raced Tracen
R - 3:21
8 - 42.70
R - 3:03
9 - 36.97 - Raced Caleb
R - 5:55
10 - 37.38 - Raced Isaac
Total time w/ rest - 35:55

Rest was walking backwards down hill stretching calves.  I was hurting by # 4.  Big day!

Legs

Reps
7 - 6 - 6 - 5 - 5

Couplets
Squats / Weighted KB single leg step ups
Hack Squats @ 185lbs / Weighted jumping Lunges @ 15lbs each arm
Single Leg KB Squats opposite leg foot on bench / Weighted back Extensions @ 35lbs
Med ball single leg box jump @ 20lbs ball / single leg elevated hip raises with 25lbs plate on hips

3/21/17 Moving more wood

WOOD PILE

At track - Tire Flips and Tire Slams, GHD's feet hooked inside Tire

Flipped Tire 2 times
10 Rt side slam / 10 Lt side slam
After 5 sets then
20 GHD sit-ups hooking feet in Tire

Flipped Tire 2 times
10 Rt side slam / 10 Lt side slam
After 5 sets then
20 GHD sit-ups hooking feet in Tire

Flipped Tire 2 times
10 Rt side slam / 10 Lt side slam
After 2 sets then
20 GHD sit-ups hooking feet in Tire

Weight room movement

Still not feeling great. Went into weight room this am.

Heavy Bag Combos punches and Kicks several rounds

Jump Rope Singles

GHD's

Pull-ups

KB Swings

Hill repeats with track kids

8 x 200 meter hill repeats

After the last 2 days of horrible weather today hit 38 degrees and felt awesome for the workout.

Splits - kind of

1 - forgot

2 - 47.13
R - 3:01 walking down backwards
3 - ?
2:56
4 - 39.64

5 - 3:40 rest and run
3:08
6 - 39.91
3:01
7 - 37.01
2:43
8 - 39.09
R - 7:01
9 - 40.10

My splits are telling me I did 9.  I know I forgot to start my watch on the first one.  I even mentioned it to the kids.  Not sure how I screwed this up.  Well I guess not really most of us had such bad sprinter buzz we could not see straight by the end.

LEGS!

Reps per movement per set
8 - 8 - 7 - 7 - 6

Couplets
Squats @ 115 lbs tried 135 like usual, body just would not agree / KB Weighted Single leg step ups a 40lbs
Suit case hold jumping Lunges @ 25lbs each arm / One leg single leg dead lifts
Hack a squat 65lbs / Back extension @ 35lbs
Heavy jump rope high knee partner pulls / straight leg box jumps

Hill Repeats

6 x 200 meter hill repeats

Track kids ran hill repeats today.   Started at trail head and ran up Lillian.   I jumped in with them.  They did 5.  I did a 6th to run up and get the markers.  Great workout!

ARMS/GRIP/SHOULDERS, short rest then short WOD Blast

Reps per movement per set
9 - 8 - 8 - 8 - 7

Couplet Super Sets
Horizontal Rope Climbs / KB Curls @ 70lbs
Pull-ups alt grip each round / Spider Curls @ 55lbs
Alpha Presses Front @ 70lbs KB / Incline Flys @ 15lbs each arm
Tilted Flys @ 25lbs / Tilted Extensions @ 15lbs

Short Rest

3 Rounds - Timed
Seconds
15 - 30 - 15 - 30 - 20 - 10 - 20 - 10

Heavy Bag tight speed punches from hip / Bag hold

High knee wall pushes / Grasshoppers

One man hitting one man holding for 15s / rest 30s, switch, same rotation for the 20s / 10s.

From all we have done this week and legs yesterday by this point I was toast.  Fun element.

LEGS!!!!

Reps per exercise per super set
9 - 8 - 8 - 8 - 7

Super Sets
Front Squats 135lbs AtoG / Dumbbell suitcase lunges @ 35lbs each arm
Hack Squats @ 135lbs / Weighted single leg calf raises @ 35lbs dumbbells
Single Leg Goblet Squats one toe up behind on bench finish to a toe 35lbs KB / Weighted back extensions @ 35lbs
Lateral Squats rt/lft leg @ 35lbs KB / Frog Jumps

This one tore me up.  I was whipped by the end.  Everything was as deep as I could go.

Shoulders/Chest/Tricepts

Reps per set 9 - 8 - 8 - 8 - 7

Done in super sets
Bench Press @ 175lbs / Incline to Decline Flys
Medball KB Press / Ring Flys
Triceps Extensions over head @ 60lbs till last one then 50lbs , also alternating w/ KB / Narrow Grip bench @ 115lbs
Ring dips w/ weight belt and 20lb KB / Ab wheel

Stationary Bike

AM - 30min

PM - 30min

3/1/17 Stationary Bike

AM - 30min

PM - 60min