3/4/18 AM LEGS - Some new elements

Morning WOD at make up track practice

Had an extra practice for track kids Incase they miss before first meet.

Warm up/stretch
Plyometrics

WOD
5 Rounds
10 KB Swings @ 70lbs KB
25 Butterfly Sit-ups
20 Lunges
15 Push-ups
25 Sit-ups w/ a Twist
20 Dumbbell Push-Press @ 40lbs Dumbbells

Got dizzy several times during workout.

3/1/18 Stationary Bike, Long Ride at practice

2/28/18 Stationary Bike, Fartlek Ride with kids at Cemetery

2/26/18 First day of track (Campus CrossFit)

Campus CrossFit
Primary School Bad

LEGS

Couplet Super Sets

4 Sets of 15 Reps
Soft box Medball Ninja Jumps @ 20lbs Ball
KB Single Leg Step-ups 24” Box - Reps 20, 14, 10, 8

Reps 15,12,10,8
Squats @ 135,135,145,155lbs
Weighted Walking Lunges @ 25,30,35,40lbs

Reps 18-14-10-8 - Reps for each leg
Single Leg Dead Lifts @ 65lbs
Single Leg KB Bench split squat @ 25,25,30,35lbs KB

Box single Leg leap to thick pad 3 Sets of 5 each leg
HamString Push-ups @ 12 Reps

MY LEGS ARE TOAST!

We shall see if the jumps got my back.  My whole body is fried from the last 3 days of workouts. Went out to brunch and then to Wonders of Wildlife with Jen, the girls and Dad today.  That place is amazing!

2/24/18 Shoulders / Back / Chest / Triceps / Biceps

Super Set Couplets

Reps 15-12-12-10-10
Incline Dumbbell Flys
Rope bent over rows

Reps 15-12-10-10-10
Flat Bench Long Flys 20 and 25lbs Dumbbells
Bent over Barbell Rows - 95-105-115-115-115lbs

5 Sets of 15 Reps
Weighted Dip w/ chain
Caber Bar Hammer Grip Curls @ 75lbs

Straight arm Triceps Pull-overs
20 Reps - 25lbs, 30,35,40,40lbs

2/23/18 Triceps / Biceps

Couplet Super Sets all exercises 4 Sets of 10

Caber Bar Hammer Grip Curls @ 65lbs
Caber Bar Hammer Grip Triceps Extensions Skull Crushers @ 65lbs

Rope Curls 45lbs plate at end of Barbell
Dips Body Weight Deep Dips

Dumbbell Curls Hammer Grip @ 30lbs Dumbbells
Triceps Kickbacks 10 each arm @ 30lbs

KB Curls @ 45lbs
Rope Push-ups

AM/PM Stationary Bike

40 plus min each ride

AM / PM Stationary Bike

40 Plus Min each ride

Great Ab workout designed by Daniel

4 Rounds
Round 1 - 20 Reps of everything 40 if it was a single side exercise
Round 2 - 15 Reps same as above
Round 3 - 10 Reps same as above
Round 4 - 5 Reps same as above

Ab workout
Soft box elevated wheel roll outs
Bar twist walk @ 45lbs Bar
Can opener sit-ups
GHD’s
Superman’s
Wall Slams right side / left side
Hollow Rocks
Tick Tocks
Wheel roll outs
Side Crunches right side / left side
Back Extensions
Medball Slams @ 20lbs
Bicycle Crunches
Wall Sprint

Rest
1:30
1:00
:30

AM and PM Stationary Bike

AM/PM Stationary Bike - the fitness challenge has begun

Legs

Front Squats - Deep AtoG
14 - 115
12 - 125
10 - 135
8 - 145
6 - 155

Couplets
4 Rounds
Hack Squats 12-11-10-8 Reps - weight 135,145,155,165
MedBall Lateral Box Jump/ Reps 8-10-11-13
1:15 Rest

4 Rounds
Band Lunges 10 each leg
Band Jumps - cross straps over head, drop bar on rack 1 hole each round
1:00 Rest

4 Rounds
12 - HamString Push-ups
Weighted HamString Arch ups 12 Reps each leg
Suitcase Dumbbell Carry high knee toe walk at 60lbs each arm

5 trips
Mop sprints - plate push style down 300 hall - used a folded pair of sweatpants

Good workout today.  Changed format a bit from the previous few months.

Repeat day 2

4 Rounds
Heavy Bag Combos
50 Jump Rope Singles
Rope Pulls Hand over hand
Rope Drag - Run back to reset rope

3 Rounds
Heavy Bag Combos
50 Jump Rope Singles
10 Dumbbell Shoulder Press @ 30 lbs 10 Reps each arm
Rope Pulls
Rope Drag - Run back to reset rope

2 Rounds
Heavy Bag Combos
50 Jump Rope Singles
10 Deep Chest Incline Flys @ 15lbs Dumbbells
Rope Drag - Run back to reset rope

Day 2 did this yesterday but changed a few elements today.  Daniel called so we got in together.  He wanted to try this format.  Did it barn burner style.  Putting on gloves was rest between sets.  Rest only between the completion of the all the rounds in a set.  Had heart rate at 150 plus alert each round.

Thursday February 15th

110 Burpees
1:40 Seconds Wall Sit

Lunch Time WOD

3 Rounds
Heavy Bag Combos
50 Jump Rope Singles
Rope Pulls Hand over hand
Rope Drag - Run back to reset rope

4 Rounds
Heavy Bag Combos
50 Jump Rope Singles
10 Barbell Rope Curls
Rope Pulls
Rope Drag - Run back to reset rope

3 Rounds
Heavy Bag Combos
50 Jump Rope Singles
Rope Triceps Push-ups
Rope Drag - Run back to reset rope

Had to rush this to get done on lunch break.  Liked the flow.  Little to no rest between each round took break after the Sets before the next set.

AM Bike Ride while Jen Ran

Plyometrics and Armageddon

Plyometrics with the kids

Part of Armageddon.  I kept trying to get rolling and got interrupted.  I’m not kidding 35 minutes of interruptions during the first exercise.  I finally gave up the ship and just did the stuff I could not do at the house.  Then of course my girls had all eaten so I wanted to have time with them.  So abandoned the rest of the workout.  As it was I did not get home until 6:30.

Exercises I completed

100 - 85 Caber Bar Hammer Grip Curls- still can’t do pull-ups.
100 - Toes to bar
100 - Front Squats
100 - Rope Climbers Abs
100 - Wall Ball
100 - Push Press
100 Seconds is plank

Missed
100 Burpees
100 Squats
100 Crunches
100 Push-ups
100 Seconds wall sit

Fartlek Friday

Great day today!  21 kids

AM ride / run with Jen and the puppies

Heavy bag, Jump Rope, Sit-ups w/ a twist, 400 meter run

Plyometrics with kids


3 Rounds
Heavy Bag Combos for 2 or 3 min
100 Jump Rope Singles
25 Sit-ups with a Twist
400 meter run

Body feels heavy and dragging

Plyometrics, Core work and Medball

Plyometrics

3 Rounds
10 Medball Sit-ups
10 Medball Chest-pass against wall rt Leg left leg step

Dumbbell Deep Squats, Crunches, Stair Assents, Crunches, Weighted Stair Assents

4 Rounds
10 - Deep Dumbbell Squats @ 50lbs each arm - racked to shoulders
100 - Crunches
4 x Stairs accents
100 - Crunches
2 x Weighted Suit Case Carry Stair Assents @ 50lbs Dumbbells each arm

Worked through this steady and smooth.  Not feeling great today.  Body drained.  I’ve been feeling a bit off lately.  My guess is my February funk is back.  We went to Missouri Southern indoor meet yesterday.  Kids had a good time.  Weather went bad.  Sleet and snow.  Roads on way home were awful.  40mph on hwy 44 on the way home.  There were wrecks everywhere.  It was good that we were later.

2/2/18 Fartlek Friday

Quick work out after Plyometrics

Plyometrics with the kids
Then

1 Round
30 Body Squats to a toe
30 Leg Lifts
20 Walking Push-ups @ 30 lbs Dumbbells
20 Wall-ball @ 20 lbs Ball unbroken
20 Push-Press @ 115lbs unbroken
50 Mason Twists @ 45lbs Plate
Planks - 90 Seconds reg., 45 Seconds right side, 45 Seconds left side

Heavy bag, Jump Rope, GHD’s, 800 meter run

3 Rounds
Heavy Bag Combos
100 Jump Rope Singles
15 GHD’s
800 meter run

Med Ball

10 Rounds
10 overhead wall slams 5 right foot step/5 left foot step
5 right side wall slams
5 left side wall slams
5 Ball Slams overhead to floor

Legs

Couplets

10 - Box Jumps
     - Multiple Lateral bungee jumps single legs - Right/Left/Backward
:30 Seconds Rest

2:30 Rest

12-10-8-6 = Squats @ 135lbs
8-10-12-14 = One leg Ring Squats
90 Seconds Rest

10 - Single Leg Dead Lifts - 65lbs
10/10 - Single Leg Lateral Box Jumps
:30 Rest

12-11-10-9 - Hack Squats 135-145-155-165
24-22-20-18 - Lunges Weighted 30lbs Dumbbells
2 min Rest

5 plus min clean up

Partner drag X 4

Tracen came in to try this one with me.  He had a pretty big week.  Caleb held the harness for my Pulls.

I am whooped.  Body is dragging.

Shoulders, Biceps, Triceps

Couplets
4 x 10 all Couplets 60 Seconds Rest

Caber Bar Hammer Grip Curls
Caber Bar Hammer Grip Triceps Extensions laying down

Rope Curls - Barbell w/ 45lbs Bumper Plate
Shoulders Lateral Raises @ 15lbs Dumbbells

Dumbbell Curls Hammer Grip @ 30lbs
Shoulders Front Raises @ 15lbs

Shoulder Reverse Flys Chest Down Incline Bench Reverse Flys 15lbs
Rope Push-Ups

Fartlek Friday

5 mile Fartlek

1 mile warm up
Surges
60
45
60
30/15
30/15
30/15
30/45
30

1/25/18 Fight Gone Bad

Heavy Bag, Jump Rope Singles, Crunches

5 Rounds
60 Seconds Heavy Bag Combos
100 Singles Jump Rope
50 Crunches

I am going to try Fight Gone Bad tomorrow.  I’m a bit nervous to say the least.  I have been doing some hard workouts but nothing like FGB.  Wanted some movement today.

Single arm Dumbbell Snatch, Bar over Burpees

21 - 15 - 9
Single arm Dumbbell Snatch @ 50lbs Reps for each arm
Burpee then jump over Dumbbell

Splits
1 - cleared the dang watch!  Crud!
2 -
3 -
Total -

I sucked today.  Did this after Plyos and timing/ cheering on the team for Fight gone bad.  Sunday legs whooped me too.

Hilly bike ride with Em

LEGS!

Couplets

10 - Box Jumps
     - Multiple Lateral bungee jumps single legs - Right/Left/Backward
:30 Seconds Rest

2:30 Rest

12-10-8-6 = Squats @ 135lbs
8-10-12-14 = One leg Ring Squats
90 Seconds Rest

10 - Single Leg Dead Lifts - 65lbs
10/10 - Single Leg Lateral Box Jumps
:30 Rest

12-11-10-9 - Hack Squats 135-145-155-165
24-22-20-18 - Lunges Weighted 30lbs Dumbbells
2 min Rest

5 plus min clean up

Partner drag X 4

Plyometrics and a bit of movement

ran the kids through Plyos.  I did a few of the drills and a few exercises from Medball Maddness.  I am sick and my whole body does not feel good.  Thought it best not to push today.

Chest and arms

Heavy Bag, Abs, Jump Rope, Med Ball Slams

5 Rounds
1 minute Heavy Bag
100 Jump Rope Singles
20 Butterfly Sit-ups
10 Ball Slams overhead to floor @ 20lbs
20 Sit-ups w/ a Twist
10 Wall Slams overhead one step to wall.  5 right/5left @ 20lbs
1 min Rest

Did this one very quickly while girls ran.  Snow day.
Energy and rhythm was decent for first 2 Rounds.  Then things deteriorated pretty quickly.

Legs

Couplets

4 Sets of 10 Reps
Squats
Bungee Jumps - bungee on each side of rack, put over shoulders and jump up onto stacked plates.
2 Minutes Rest

4 X 10
Step-ups
Hack Squats
1:30 Rest

4 X 10
Goblet Split Single Leg Squats
Single Leg Ring Squats
1 min Rest

4 X 12
HamString Push-ups
Heavy Farmers Walk High Knees

Triceps and Biceps Fast workout yet again

Murph and Plyometrics

Legs!

Couplets

4 Sets of 10 Reps
Squats
Bungee Jumps - bungee on each side of rack, put over shoulders and jump up onto stacked plates.
2 Minutes Rest

4 X 10
Step-ups
Hack Squats
1:30 Rest

4 X 10
Goblet Split Single Leg Squats
Single Leg Ring Squats
1 min Rest

4 X 12
HamString Push-ups
Heavy Farmers Walk High Knees

Triceps and Biceps fast workout

1/5/18 Fartlek Friday

Triceps/Shoulders/Biceps - Short CrossFit

Couplets/Quadruplets

1/2/18 short WOD

Year to date WOD

Supposed to be a 3 Rounder I could only get 1 round done after the massage.

1 Round
50 Goblet Squats @ 20lbs KB
25 Leg Lifts
14 Lunges weighted @ 15lbs each arm
50 Crunches
10 Push-us
50 Scopecs 25/25 each side
1:00 Wall Sit Weight over head @ 20lbs KB over head
30 Grass Hoppers
75 Calf Raises weighted @ 15lbs each arm
3   Stair Repeats - 3 Assents

1/2/18 deep tissue massage

This beat the tar out of me.

Death By Sit-ups - Annual New Years Day Workout - Year 5 I think

Got 30 Rounds done.  Hit my 30th rep at the buzzer.  Feet were semi anchored under sofa in basement.  Whole family did this one.  I will look back and try and post all my rep totals from each year previous.

I think 466 total Butterfly sit-ups.

Set up - 1 sit-up the first min Rest the remaining part of the min.  2 sit-ups the second Mom and increasing reps each progressing minute until failure to finish reps inside the minute.

It was -5 degrees this am with windchill at -20.  We hung out inside.  By 5pm it was up to a balmy 12 degrees.  It is now 6:50 as I post this and it is already down to 8 degrees.

We waited until 5 to go out.  I walked a mile plus and the girls all ran a mile or so.  We needed some fresh air.  It actually felt good.  We were all bundled up.

2018 - 30 Rounds - feet anchored
2017 - 26 Rounds - I posted that my abs were shredded from GHD’s the previous 2 workouts completed just to keep the streak alive.
2016 - 31 Rounds 31 Reps of round 32 - feet anchored
2015 - 32 full and 29 Reps of round 33 - feet anchored
2014 - did not do for some reason
2013 - 31 Rounds - feet not anchored
2012 - 30 Rounds - did in February

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.

Turkish-get-ups, Butterfly Sit-ups, Body Squats

30 Turkish Get Ups @ 45lbs barbell
Broke into Sets of 10

Then

4 Rounds
25 Sit-ups
25 Body Squats

No rest as fast as possible.  No splits.  Had running watch.  First round was well under 1 min.  Next few were a bit over.  Ended up somewhere total time of 4 min 50 or less.

Heavy Bag, Ninja Jumps, Hammer Curls w/ Caber bar, Dumbbell Hammer Grip Chest Flys, GHD’s

5 Rounds
1 min Heavy Bag
6 Ninja Jumps
20 Hammer Grip Curls w/ Caber Bar @ 45lbs
20 Hammer Grip Dumbbell Chest Flys @ 15lbs dumbbells
12 GHD’s

No splits this year.

Legs

Couplets 

3 Sets of 10 Reps 

Back Squats a to g - @ 135lbs 

Weighted Step ups @ 35lbs KB

100 Crunches 

90 Seconds Rest 

Lateral Goblet Squats @ 35lbs - 10 each leg

Suitcase Carry Walking Lunges- 10 each leg 

50/50 side Crunches 

HamString Push-ups/Russian Falls

HamString Bridge - 10 Reps each leg 

Back is quite sore.  The back Squats beat me up from the start.  Crazy aspect is that I owned these from the start last week.

4/25/17 Jump Rope, Heavy Bag, GHD’s, Weighted Elevated Lunges

4 Rounds
100 Jump Rope
2 min Heavy Bag
15 GHD’s
10/10 Weighted Elevated Lunges
1 min Rest

Turkey Trot

Girls Ran.  I walked with Missy.  Ran a little bit.  Legs are still beat from the leg workout earlier this week.

Chest/Arms

4 Sets of Couplets

4 Sets of 10
Barbell overhead Shoulder Press @ 75lbs
Dumbbell side Extensions @ 15lbs each arm
100 Crunches
90 Seconds Rest

4 Sets of 20
Hammer Curls on Caber Bar @ 45lbs
Overhead Triceps Extensions w/ Caber bar @ 45lbs
25Rt/25Lft Obliques
90 Seconds Rest

4 Sets of 20 / 10
20 - Dumbbell Hammer Grip Deep Chest Flys @ 15lbs per arm
10 - Fist in Hammer Grip position Wide Deep Push ups 10 Reps
90 Seconds Rest

4 Sets of 15 Reps
Overhead Triceps Extensions Laying on Bench Hammer Grip Caber bar @ 45lbs
Hammer Close Grip Chest Press with Caber bar @ 45lbs

Legs - The second half

2 Couplets

4 Sets of 10 Reps
Single Leg Goblet Squats to a toe other leg on bench @ 35 lbs
Weighted Calf Raises Single Leg  @ 40lbs Dumbbell
90 Seconds Rest

Then

4 Sets of 10 Reps
HamString Push ups / Russian Falls
Weighted Single Leg Bridge @ 35lbs plate

Legs - 1/2

Couplets
4 Sets of 10 Reps
A to G Back Squats to toe @ 135lbs / KB Weighted Single Leg Step-ups to a toe @ 45lbs
90 Seconds Rest

4 Sets of 10 Reps
Single Leg Ring Squats / Weighted Lunges 30lbs each arm

Had 2 more Sets of Couplets.  I shut down early.  It has basically been 3  weeks with little to no activity.  Body was beginning to fight me.  Shoulders / everything was hurting over the last week.  Just 2 days of activity leading into this and I am already feeling better.  I tried to do a jog across the weight room and my legs fought me after these two sets.  That is why I shut down.

GHS’s, Heavy Bag Carry, St. Louis Slams, Heavy Bag

5 Rounds
15 GHD’s
Heavy Bag Carry, Down and back x 2, first 3 Rounds I forgot the second down and back
20 St. Louis Slams @ 20lbs

150 Punches Heavy Bag

1 minute Rest

11/18/17 Movement at the weight room

warm up
15 GHS’s
Heavy Bag
100 Jump Rope
15 GHD’s
100 Jump Rope
20 Overhead Triceps Extensions @ 45lbs
30 Hammer Curls @45lbs
30 Hammer Grip flys
100 Crunches

11/12/17 hanging tree stand, dragging buck out of the woods

sore for days after

State Cross Country Meet

11/3/17. Walk run course for state

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