31 Oct 09

1.5hr Martial Arts

Heading back to work tommorrow after 2 weeks off. I figured I won't get too many more training days like this for awhile, so I had to take advantage.

29 Oct 09

Haven't been able to get online to post workouts from the past few days.

Tuesday 27 Oct 09
30min strength/flexibility/mobilty.
Chased my daughter around the house and what better time to incorprate drills I learned from systema/cma/yoga/athletics


Wed 28 Oct 09
A.M.
1hr hiking.
Took the dog out to the woods csouting for hunting spots. Did some sprints through the field and jumping accuracy drills across the hay bales playing with the hound.

P.M.
12kg 1 arm KB snatch x200 (1 arm switch)
12kg 2 arm LC C&J 7min @8rpm
25min lite martial arts


Thurs. 29 Oct 09
30min treadmill. Incorporated some hill work. Total distance- 3.25m. Feet climbed- 563
2x
Back Extension x12
ball crunchx12
Leg Blaster
Had to cut the workout short but got accomplished what I wanted to.

25 Oct 09

GTG Football style

During the football game I preformed the exercises 3 time per quarter.

12kg 2 arm Jerk x25
CoC trainer x12

24 Oct 09

12kg 2 Arm Clean x100

12kg 2 Arm Snatch 3x20

2x12kg Lunge 3x20

Going lighter in my training to rework technique and foundation.

23 Oct 09

Made it to the Y for a quick workout

15min eliptical
25min Treadmill

21 Oct 09

1hr Martial Arts

20 Oct 09

Well, busy week for me. My wife gave birth to a beautiful baby girl on Saturday. I now live in the estrogen ocean! Good times ahead!
I want to give a BIG CONGRATS to my friend Erick, his wife gave birth a awesome baby boy on Thursday!

Snuck in a wokrout today. Nothing to extravigant or intense. First part was at the house, second at Der Hof.

30min martial arts

Der Hof
10-15min easy heavy bag work
Various martial arts mobility drills
3x
coil snake lungex12
knuckle alligator walk x25ft

2x
Front stance lunge+Andy x50ft
bear crawl 120ft
"Carried Andy piggy back style during lunge"

15 Oct 09

30min Eliptical

4x
5 Pullups
12 Leg Extensions
15 Tricep Pulldowns

12/10/8
OH Lunge+45#
DB Bicep Curl

DB Snatch x20

ABD:
Cross body Crunch x40
Lower Body crunch x15
x3

Standing side bends x100
Pike ups x15
Phifer Scissorsx12

12 Oct 09

1hr Martial Arts

10 Oct 09

Warm up:
30min Eliptical

Workout:
35min treadmill run-4.3miles

Ball Crunch x15
Leg Circles x12
Side Crunch x30
Skater Lunges x20
x3

Was going for time not distance on the run. Started off slow for the first 15min and increased speed every 5-8min. Leg circles are done by laying on your back, bring both feet to the side, then up the head, then to the other side, then back to the bottom in one motion. The closer to the ground you keep your feet at all times, the harder it is.

6 Oct 09

DER HOF

Warm Up
100 med. ball tosses

Workout
15 Rounds:
Sandbag Run
Push ups
Box Jumps

First 5 rounds -10 pushups. Second 5 rounds- 5 pushups, last 5 rounds- 8 22" box jumps

5 Rounds:
Sandbag Sprint Medly
Sprint 25yrds to 55# sandbag. Pickup, run back. Pick up 80# SB sprint 25yrds back. Do 5 chinups, then 10 lateral jumps

3 Rounds Sandbg complex-80#
Squatx5
lungesx10

3 Oct 09

R1.
40min Eliptical

R2.
3 Rounds
Each exercise is done for 1min:
Bodyweight Squats
Weighted Situps
Spiderman Runs
Russian Twist
Leg Flutters
Rest 1min

R3.
3 Rounds
Neutral grip pullup negatives x8
Back extension x12
Ball Crunch x12

Spiderman runs are like moutain climbers but your 1inch off the ground and you bring your knees to your elbows.

1 Oct 09

DER HOF

8Rounds
200/200
1 round is 200m run/200m jog

6 Rounds
Suicide Sprints
16kg KB Swing x12
Rest 1min

6Rounds
16kg OH Lunge x10
Chuck Norris x20 (10l/r)
Lower Body Crunch x10

16kg Snatch 4min @ 20rpm

Chuck Norris's are a abd exercise where you perform a flying sidekick on the ground. You switch from side to side and concentrate lifting your upper body off the ground. I don't know if there is an actual name for these but I decided to go with Chuck Norris.