Wednesday 5/30/18 swimming and climbing Johnson Shut-ins

Tuesday 5/29/18 Late Evening Workout

100 Crunches
50 KB Swings @ 45lbs
100 Bicycles
50 Push-ups wise-hand placement
50 Sit-ups w/ a Twist
25rt/25lft Single Leg Goblet Squats @ 20lbs
100 Crunches

Tuesday 5/29/18 Kayaking in the am with the family

Sunday 5/27/18

Tilled Garden and yard work

Saturday 5/26/18 Swimming Workout

Swimming and Push-ups
5 Rounds
50 meter swim - 10 meters a lap - 5 laps
25 Push-ups

I suck at this workout.  This thing hammers me every time I do it.

Friday 5/25/18 Hill Repeats

6 x Hill Repeats

Daniel and I did Repeats on our regular hill by the hotel.

I was pretty dizzy after each repeat.

Calves were sore for days.

Shoulders

Ribbons 35lbs x 10 / 35lbs x 10 / 35lbs x 10

Couplet
12/12/12
Shrugs w/ Dumbbells - 12 @ 80lbs / 12 @ 85lbs / 12 @ 85lbs
Straight arm over head arches touching weights over head at highest point w/ 15lbs Dumbbells
1 min Rest

90 Seconds Rest

Couplet
Arnold’s @ 25lbs Dumbbells
Reps 12/12/10/8
Deltas @ 55lbs KB
Reps 12/12/12/10
1 min Rest

90 Seconds Rest

Couplet
Reps - 12/12/10/10 @ 30lbs
Seated Lateral Raises Arms bent at elbow elbows to side then elevate to shoulders at 90deg
Front Raises single arm at a time
30 Seconds Rest

1 min Rest

Couplet
Reps - 12/12/12/10
Standing Upright Dumbbell Rows (like SDLHP) but w/ 2 Dumbbells @ 30lbs
Standing alternating arms Dumbbell Punches @ 20lbs
45 Seconds Rest

90 Seconds Rest

Triplet
Incline seated front facing long arm overhead press 20lbs
Standing Y Press 20lbs
Face down Superman punches alternating arms 20lbs
45 Seconds Rest

5/20/18 Legs / Graduation

Back Squat Warm up A to G
15 Reps @ 95lbs - 30/30 side Crunches
13 Reps @ 115lbs - 30/30 side Crunches
12 Reps @ 135lbs - 30/30 side Crunches
10 Reps @ 155lbs - 30/30 side Crunches

Couplet
3 Rounds
Weighted Suitcase Carry Dumbbell Lunges 24 each leg
40 lbs Dumbbells (first round), 30lbs Dumbbells(last two rounds) first round almost dropped me.
GHD’s Reps - 14/14/14

Couplet
3 Rounds
Goblet Lateral Squats @ 35lbs - 12 Reps each leg
100 Bicycle Abs

Man the Lunges whooped me.  I was only supposed to do 12 each leg.  Oops.  Legs are on fire!

5/19/18 Sectionals

Both Girls and guys 4 x 8 on to state

IE on in mile and 800

5/13/18 Legs

Warm up
Back Squat A to G

Couplets
Reps 10 - 10 - 10
Hack Squats 135 - 185 - 185
Weighted Step-ups 35lbs KB
90 Seconds Rest

5 min Rest

Reps 10 - 10 - 10
Frog Jumps - start on hands explode & land on feet
HamString Arch
90 Seconds Rest

5 min Rest

Reps
10 - 10 - 10
Single Leg Bench Goblet Squats 35 lbs
Wall ball @ 20lbs Ball
90 Seconds Rest

5/12/18 Districts

Both guys and girls 4 x 8 on to Sectionals

IE - on in 1600, 800
AB - on in 3200

Tracen and Dylan on in 1600
Tracen on in 800
Spencer on in 3200

5/6/18 LEGS!

A to G Back Squat Warm Up

Couplet Super Sets
Reps 14 - 12 - 12
Hack Squats @ 135lbs
Soft box weighted single Leg step ups 35lbs KB
90 Seconds Rest

5 min Rest after 3 Rounds

Reps 14 - 14 - 14
Frog Leap pad landing
Single Leg Ham String Bridge Rt/Lt
90 Seconds Rest

5 min Rest after 3 Rounds

Reps 12 - 12 - 12
Single Leg Goblet Split Squats @ 35lbs KB 12 Reps each leg
Single Leg calf raises @ 60lbs Dumbbell
90 Seconds Rest

5/5/18 Torso Super Sets

Reps 15 - 15 - 12 - 8 - 6
Hammer Grip flat Bench Flys/Press started at 45lbs Dumbbell moved to 60’s
Ring Pulls crossed straps for a Hammer Grip Rowing movement
90 Seconds Rest

Reps 15 - 12 - 12 - 10 - 10
Incline Hammer Grip Bench flys/Press
Rope Rows
90 Seconds Rest

Reps 15 - 12 - 10 - 10 - 10
Flat Bench Long Hammer Grip flys Deep Extensions 15 - 25lbs
Dumbbell Rows Chest in slight incline bench, wide arm placement row
90 Seconds Rest

Reps 5 Sets of 15 Reps- Dips
Reps 5 Sets of 12 Reps- Caber Bar Hammer Grip Curls @ 65lbs
90 Seconds Rest

5 Sets of 20 Reps
Extended arm laying pull-overs

Short WOD after zoo trip

3 Rounds
Heavy Bag
Jump rope Singles - 100
GHD’s - 20
Close Grip Olympic Bar Triceps Extensions- touch forehead - 15
SDLHP - 15 Reps at 55lbs

Conference Track Meet