Warm up:
10min eliptical 85-90rpm
lower body stretch
Workout:
30min treadmill intervals
Rest pace 6.5mph
7.5mph 30sec on/60sec rest x2 - 8mph 30/60 x2
8.5 45/60 x2 - 9mph 60/60 x2 - 9.5 60/90 x3 -10.5 60/60
R2
Pullup complex- 1 rep= 2pullups, hold top position, then overload L/R x2, then 2 more pullups.
Neutral grip 2x2
Wide grip 2x1
R3
Plyo seated leg press @ 140#
4x1
1 set= 9 reps. 3 reps of L/C/R feet position x3
R4
2x
Knees to elbows w/8sec hold x3
Ball crunch l/c/r w/8 sec hold x1
Wednesday, December 30, 2009
Monday, December 28, 2009
28 Dec 09
Didn't get much done the past few days, just some stretching.
Warm up:
15min JS core and strenghtening
Tried some pushup variations I seen on the net.
Workout:
75min Martial Arts
Worked on leg strength and endurence last 15min. Need to work on thar more, lacking in that area.
Warm up:
15min JS core and strenghtening
Tried some pushup variations I seen on the net.
Workout:
75min Martial Arts
Worked on leg strength and endurence last 15min. Need to work on thar more, lacking in that area.
Thursday, December 24, 2009
Monday, December 21, 2009
21 Dec 09
20min JS core and strengthening exercises.
Experimented a little more with new ides.
45min P90X Yoga
Experimented a little more with new ides.
45min P90X Yoga
Saturday, December 19, 2009
19 Dec 09
Super secret Rocky training!
Got about 6inches of snow today so went outside and shoveled the driveway then chased the hound around for about an hour.
Got about 6inches of snow today so went outside and shoveled the driveway then chased the hound around for about an hour.
Friday, December 18, 2009
18 Dec 09
During the morning did various forms of BW lunges
Afternoon
DER HOF
Rd1
3 Rounds
40sec on/20sec rest
Dead Hang hold
Burpee
Paralelle Bar walk f/b
Tamper
HSPU hold
Mountain Climber
55# SB Press
SB Run
Rd2
22" Step ups x100
Afternoon
DER HOF
Rd1
3 Rounds
40sec on/20sec rest
Dead Hang hold
Burpee
Paralelle Bar walk f/b
Tamper
HSPU hold
Mountain Climber
55# SB Press
SB Run
Rd2
22" Step ups x100
Wednesday, December 16, 2009
16 Dec 09
Throughout the day I did some martial arts and experimented with ideas I had for strength and core exercises with the JS Bands. Finished off the day with 20min on the heavy bag.
Monday, December 14, 2009
Sunday, December 13, 2009
13 Dec 09
P90X Cardio X-45min
It's a combo of Yogo/Martial Arts/Plyo/Core
20min Martial Arts
Haven't been in the mood to lift weights lately, which has been kinda nice. Feels good to get back some of the flexibility and range of motion I lost from the lifting. Don't know what it is, no matter how much stretching I do before/during/after weights, I always loose my speed and flexibility.
It's a combo of Yogo/Martial Arts/Plyo/Core
20min Martial Arts
Haven't been in the mood to lift weights lately, which has been kinda nice. Feels good to get back some of the flexibility and range of motion I lost from the lifting. Don't know what it is, no matter how much stretching I do before/during/after weights, I always loose my speed and flexibility.
Thursday, December 10, 2009
10 Dec 09
Actually had to do some physical activity at work today(jail guards don't really do much).
Unloaded and restacked several palllets of heavy boxes. Used several different types lifts (deadlift, clean and jerk, front squat and jerk) to see how the load and mechanics transfered from barbell to odd object. Total time was about 35-40min
P.M.
50min P90X Yoga
I was toasted by the end but I felt really good. Reminded me of when I was training alot in martial arts, got that same type of feeling. It was also good to get a good workout in without running around like a idiot. I plan on adding this at least once aweek.
Unloaded and restacked several palllets of heavy boxes. Used several different types lifts (deadlift, clean and jerk, front squat and jerk) to see how the load and mechanics transfered from barbell to odd object. Total time was about 35-40min
P.M.
50min P90X Yoga
I was toasted by the end but I felt really good. Reminded me of when I was training alot in martial arts, got that same type of feeling. It was also good to get a good workout in without running around like a idiot. I plan on adding this at least once aweek.
Wednesday, December 9, 2009
8 Dec 09
Der Hof
R1: 10 Rounds
55# Sandbag Lift x10
Stepup x20
16kg KB Snatch x20
Sandbag lift is preformed by lifting standing next to a tall platform and lifting the SB from the ground and turning the upper body and placing it on the platform, then back to ground. Really didn't know what else to call it.
R2: 2 rounds
Sprint Complex x3
rest 1min
Sprint complex=25yrd forward/backwards/side shuffle L/R
R3: 4 Rounds Tabata Superset 20sec on/10sec rest
SDHP 16kg (standing on tire for extra ROM)
Mountain Climbers
25# DB Shrug
Went with ligher weight for high reps and speed. Last set was Done with Andy and Kenny. First set I've done with A & K in awhile. Normally we're working on different aspects of fitness or performance. Today, we happen to co-inside with each other. Plus since they are much stronger then me, so their strength sets are my power sets and it's hard to keep up.
R1: 10 Rounds
55# Sandbag Lift x10
Stepup x20
16kg KB Snatch x20
Sandbag lift is preformed by lifting standing next to a tall platform and lifting the SB from the ground and turning the upper body and placing it on the platform, then back to ground. Really didn't know what else to call it.
R2: 2 rounds
Sprint Complex x3
rest 1min
Sprint complex=25yrd forward/backwards/side shuffle L/R
R3: 4 Rounds Tabata Superset 20sec on/10sec rest
SDHP 16kg (standing on tire for extra ROM)
Mountain Climbers
25# DB Shrug
Went with ligher weight for high reps and speed. Last set was Done with Andy and Kenny. First set I've done with A & K in awhile. Normally we're working on different aspects of fitness or performance. Today, we happen to co-inside with each other. Plus since they are much stronger then me, so their strength sets are my power sets and it's hard to keep up.
Monday, December 7, 2009
7 Dec 09
Warm up
20min: stretching/joint mobility/abd work
Tabata side jump 20sec on/20sec rest x4
Workout
30min jog/run 3.45m
Worked in some intervals as well
Feeling really tired today. Didn't get all what I wanted to on the run. Wanted to get more internvals in and closer to 4 miles or more.
20min: stretching/joint mobility/abd work
Tabata side jump 20sec on/20sec rest x4
Workout
30min jog/run 3.45m
Worked in some intervals as well
Feeling really tired today. Didn't get all what I wanted to on the run. Wanted to get more internvals in and closer to 4 miles or more.
Saturday, December 5, 2009
4 Dec 09
While waiting for the car pool.
Bench press 135 3x8 155 3x8
Incline DB Bench press 55# 2x6
Wasn't trying for anything, just waisting some time. Turned out harder then I thought. Really not a fan of bench pressing.
Der Hof
Wasn't in the mood for much lifting after the bench press, so just went with some conditioning
10min Row (moderate pace)
10min on the heavy bag
10min Suicide sprints (rest 30sec between rounds, total of 20 rounds)
Bench press 135 3x8 155 3x8
Incline DB Bench press 55# 2x6
Wasn't trying for anything, just waisting some time. Turned out harder then I thought. Really not a fan of bench pressing.
Der Hof
Wasn't in the mood for much lifting after the bench press, so just went with some conditioning
10min Row (moderate pace)
10min on the heavy bag
10min Suicide sprints (rest 30sec between rounds, total of 20 rounds)
Thursday, December 3, 2009
2 Dec 09
Haven't done much the past few days, just some stretching and light martial arts.
Made it to the Y today.
Warm up: 10min Eliptical moderate/fast pace
Workout:
12 to 1
75# Thruster
25# weighted situp
3x
Mini Leg Blaster
30sec Abd Bridge front/left/right
rest 30sec
25min jog/run 2.76m
Made it to the Y today.
Warm up: 10min Eliptical moderate/fast pace
Workout:
12 to 1
75# Thruster
25# weighted situp
3x
Mini Leg Blaster
30sec Abd Bridge front/left/right
rest 30sec
25min jog/run 2.76m
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