10/30/17 Heavy Bag, Jump Rope

30 plus minutes Heavy Bag.  Hit for 5 to 8 min then break.

After each round of combos to Bag then sets of 100 Jump Rope Singles

Legs

Triplets 3 Sets of 10 Reps

Back Squat AtoG finish to toe
Weighted suitcase Dumbbell carry lunges 10 each leg
Crunches x 100

Weighted single Leg step ups 10 steps each leg
Single Leg ring Squats 10 each leg
Butterfly sit-ups x 30

Single Leg Goblet Split Squats Toe on Bench 10 each leg
Jump Rope Singles x 100
Obliques 25 right side 25 left side

When done with above cash out

3 Sets
30 Caber bar Hammer Grip Curls @ 45lbs
20 to 30 Caber bar overhead Triceps Extensions @ 45lbs
15 Dumbbell Shrugs @ 70lbs each arm

Legs are shot from all the running yesterday.  Knees are pretty sore.

Districts @ Warrensburg

Lots of running

Girls won
Guys got 2nd

Both girls qualified individually

Legs

Couplets
3 Sets of 12 reps
Front Squats
Weighted Suitcase Carry Lunges
90 Seconds Rest

4 Sets of 10 Reps
Weighted Step ups 10rt/10lft
1 Leg Squats with rings 10rt/10lft
60 Seconds Rest

3 Sets of 15 Reps
HamString Push-ups / Reverse Jump Backs
30 Seconds Rest

4 Sets of 10 Reps
Partner Pulls - Down only
HamString weighted Arches

This one put me on the floor.  The single Leg ring Squats were rough.

10/21/17 Moving Gravel

10/20/17 Moving Gravel

10/18/17 Heavy Bag, Jump Rope, Hammer Curls, Dumbbell Tricep Press

5 Rounds
Heavy Bag
50 Jump Rope Singles
30 Dumbbell Hammer Curls
30 Tricep Overhead Extensions

10/18/17 Long ride with kids

12 plus mile ride on Max Loop

This killed my elbows.

10/13/17 Lunges

Kids had repeat 800’s on the track

After I did 240 yards of Lunges barefoot on the Football Field.

10/12/17 Walked entire course at warrensburg. 3.1 plus miles

10/11/17 Long Bike Ride 11 Miles

10/10/17 Conference Meet

Lots of running.  Did not bring bike.

Won girls, guys varsity and JV.
6th straight title for the girls

Legs

Couplets

3 Sets per Couplet - 10 Reps per exercise
Couplet 1
10 - Back Squats to a toe
10/10 - Single Leg weighted Step-ups 10 each leg
Short Rest

Couplet 2
10 - Hack Squats

20 - Lunges

Short Rest

Couplet 3

10 - Box Jumps

10 - Body Squats to a hop

Short Rest

No couplet

10 Right Leg/10 Left Leg - Single Leg Goblet Squat to a toe @ 35lbs KB

Digging a massive hole

Heavy Bag, Flys, Jump Rope, Triceps, Hammer Grip Curls, Lunges, Crunches

Long warm up

3 Rounds
1 to 3 min Heavy Bag Combos
100 Jump Rope Singles
30 Hammer Grip Long chest flys @ 15 lbs dumbbells
30 Triceps Extensions @ 25lbs Dumbbell
30 Hammer Grip biceps curls @ 15lbs dumbbells
30 Suitcase carry Lunges @ 15lbs dumbbells
100 Crunches

No splits

My elbows are still killing me.  Trying to find something to do that does not hurt is impossible.

Heavy Bag, Triceps overhead Extensions, Hammer Grip bar Curls

Springfield Catholic Invitational

Digging holes for rose bushes

Felt like digging in Concrete