LEGS

Couplet Super Sets

Reps per set 18 - 18 - 16 -14
Double Bungie Squats to a toe
Reps per set 12 - 12 - 10 - 8
Back Squats @ 135
90 Seconds Rest

Reps per set 12 - 12 - 10 - 8
Hack Squats @ 135
Reps per set per Leg 12 - 12 - 10 - 10
Heavy Weighted Step ups short box w/ 40lbs Dumbbell
75 Seconds Rest

Reps per set per Leg 12 - 10 - 8 - 6
Weighted Lunges @ 30 and 25lbs Dumbbells
Reps per set 4 x 14
Back Extensions
60 Seconds Rest

Reps per set 4 x 12
HamString Push-ups
Reps per set 4 x 40rep
High knee wall push sprints
30 Seconds Rest

Really good design today.  Daniel put together a good one.  Liked the flow.  Legs are tired but not shredded like they have been.  At least that is how they feel now.

12/30/17 PM - Arms/Abs

Triplets in Super Sets

3 Sets
10 - Supine Rows
10 - Dips
50 - Bicycles
90 Seconds Rest

3 Sets
10 - Rope Curls @ 45lbs plate on end of bar
10 - Nose Breakers w/ Caber bar @ 65lbs
50 - Crunches
90 Seconds Rest

3 Sets
10 - Hammer Grip Curls w/ Caber Bar @ 65lbs
10 - Overhead Tricep Extensions w/ Caber Bar @ 65lbs
25 - Jack Hammers
90 Seconds Rest

3 Sets
10 - Rope Push-ups
10 - Dumbbell Hammer Hammer Grip Curls
90 Seconds Rest

Arms were swollen and toast after this one.  Done in roughly an hour.

12/29/17 Fartlek Friday 5 plus miles with the kids.

AM WOD

4 Rounds
1 minute Heavy Bag
50 Bicycles
25 Overhead Triceps Dumbbell Extensions
50 Crunches
25 Chest Dumbbell Flys - 12 Thumb Up, 12 Palm Up
25 Sit-ups w/ a Twist
1 minute Rest

Caleb, Hunter, Brett came in and did Plyometrics.  After I ran them through that I did this.

AM Family Workout, Walk and CrossFit

Temperature was 3 degrees

Girls ran I walked a mile or so.

Back to house

I did 4 Rounds Girls did 3 Rounds
10 Burpees
10 Windshield wipers
10 Body Squats to a toe
10 Jack Hammers
10 Push-ups
50 Crunches
10/10 Stair Lunges

AM Walk while girls were on run then stair repeats on bleachers

12/25/17 evening run/walk with the girls

PM Legs and Abs before Christmas Eve dinner

3 Rounds of each Couplet

3 Rounds
4 Reps - Stairs run
100 Crunches
1 min Rest
Splits
1 - 1:50
2 - 1:52
3 - 1:53

2 Minutes Rest

3 Rounds
15 Goblet Squats @ 45lbs
100 Crunches
1 min Rest
1 - 1:34
2 - 1:31
3 - 1:31

2 min Rest

3 Rounds
12 Single Leg Goblet Squats @ 20
100 Crunches
1min Rest
1 - 2:10
2 - 2:10
3 - 2:08

2 min Rest

3 Rounds
10 Med Ball Thrusters Y - up to right = 1, Down and up to left = 1
100 Crunches
1 min Rest
1 - 1:14
2 - 1:11
3 - 1:05

Really hurt my back yesterday doing the Plyometrics with the girls.  Hoping it clears up quickly.

AM Plyometrics, Short WOD

2 Rounds
2 Burpees
25 Ball Slams @ 20lbs
2 Burpees
25 KB Swings @ 45lbs
2 Burpees
25 Wall Ball @ 20lbs
2 Burpees
25 SDLHP @ 45lbs
3 min Rest

1 full set of Plyometrics with Anna, Emily and Jen @ weight room

12/22/17 Fartlek with Caleb, Will, Charles

12/19/17 Plyos with the kids, 50 Ball Slams @ 20 lbs ball

Legs

Leg Couplets

4 Rounds of 12 Reps
Heavy Goblet Squats @ 70lbs Dumbbell / Wall Ball 20lbs Ball

4 Rounds of 12 Reps
Single Leg Ring Squats 12rt/12lft / Reverse Walking Lunges 12rt/12lft

4 Rounds of 12 Reps
Single Leg Bench Goblet Squats @ 35lbs KB 12Rt/12lft / KB Suitcase hold high knees 12rt/12lft

4 Rounds
Partner Harness Pull Forward / Partner Harness Pull Reverse

Daniel and I were wanting a shift of exercises.  Some old things but some new.  I was exhausted after this one.

Upper body quadruplets 4 Sets of 3 Rounds each set

3 Rounds
1 min Heavy Bag
15 Curls - Hammer Grip Caber Bar - @ 65lbs
15 Triceps Extensions laying on bench Hammer Grip w/ Caber bar @ 65lbs
15 Butterfly Sit-Ups
1 min Rest or less after each round

3 Rounds
12 KB Curls
12 Overhead Triceps Extensions
12 Oblique’s 12 each side
1 min Heavy Bag
1 min or less Rest

3 Rounds
15 Dumbbell Flys on bench palm up
15 Deltas - @ 50lbs KB
25 Bicycles
1 min Heavy Bag
1 min or less Rest

3 Rounds
1min Heavy Bag
50 Crunches
Military Push-Ups
Dumbbell Flys w/ Thumb up
1 min or less Rest

12/15/17 - GHD’s w/ weight, Shrugs, Around the world, Tricep Extensions with plate

4 Rounds
10 GHD’s with a twist, with 10lbs plate - 2 Rounds w/ a 25lb plate
10 Around the world w 35lbs plate
10 Overhead Triceps Extensions
10 Shrugs w/ 80lbs Dumbbells

Round 2 I used a 25lbs plate for the GHD’s.  Core tired by number 6 as I would touch the ground with the plate and pull it back over my head I would bust my head on the base of the GHD rack.

12/14/17 Plyometrics

12/12/17 Plyometrics and The Filthy Fifty

12/10/17 Legs

Couplet 1
Hack Squats (14 - 12 - 10) Reps
1 Leg Dead Lift (10 - 12 - 14) Reps
2 min Rest after each set

Couplet 2
(14 - 12 - 10) Reps
Squats - Back Squat
Weighted Step-Ups @ 35lbs - 14 each leg, etc
90 Seconds Rest

Couplet 3
Sets of 15 Reps
Ninja Jumps Soft Box
Long Lunges - reach w/ each step
60 Seconds Rest

Triplet 4
Sets of 15
HamString Push-Ups
Back Extensions
GHD’s
45 Seconds Rest

A few min rest then we jumped into a short CrossFit

3 Rounds
Back against wall, wall slams in an X shape.  5 at right hip, 5 at left hip 5 over left shoulder 5 over right shoulder.
Heavy Bag Carry Down and Back full weight room
10 Med Ball Slams
30 Second Blast on Stationary Bike


Good to be back in with Daniel Today.

MTCCCA Meeting - WOD

Year to date workout.  Found out I am way out of shape or I’m not feeling good.  Though I thought I was feeling fine.  Last year was 10 Rounds this year was 5 Rounds.

10 min Stationary Bike

5 Rounds
10 Hammer Grip Pull-Ups
5/5 Weighted Step-Ups @ 45lbs per arm
10 Weighted Sit-Ups @ 25lbs plate on steep decline bench round 2,3,5 were with a twist at top.
10 Walking Lunges
2 min Rest

After workout - 5 minutes Stationary Bike

Did not take splits.

No fire today.

Drills, Plyometrics, Assender

Started the day with these drills and finished with the Assender.
Warm up drill day -
Lateral shuffle - lines of cones forward progression - good body position drop hips - running with lines of cones
Lateral shuffle - lines of cones forward progression - 360deg turn at end of each line of cones as progression is made forward
Lateral Shuffle  / break down touch floor at end of cone forward progression on shuffle around next line of cones
Forward and reverse shuffle to turn and progression forward - running with lines of cones


Bounding Plyometric choice list
4 to 5 sets of each movement
Two foot hop (ankle flex) dbl leg hop
Dble foot ankle flex side to side hop
Tuck jump knees up hug knees
Tuck jump knees up / butt kick with heels
Split squat jump/ high arm - tall torso
Double leg front cone hop
Diagonal cone double leg hops

4 Rounds
1 - Med Ball box jump burpee
2 - Pull-ups - Ebow hurting, subbed in Caber bar Curls @ 75lbs
3 - Burpee Pull-ups - subbed in Curls and reg Burpees 
4 - Barbell Burpees (man makers), @ 75lbs
5 - Thrusters - 75lbs
6 - Supine Rows
7 - Wall Balls @ 20lbs Ball 
8 - Back Extensions
9 - Body Squats
10 - Sit-ups - Butterfly 
2 min rest

Triceps Extensions, Jump Rope, MedBall Explosive Throws, Crunches

4 Rounds
20 Hammer Grip Caber Bar Standing Overhead Extensions @ 45lbs
100 Jump Rope Singles
25 Medicine Ball Explosive Throws - Full Squat Throw as high as possible @ 20lbs Ball
100 Crunches
Rest

Did not take splits

Heart was at 160 beats per minute after the med ball stuff.