Workout 1: Core, Workout 2: Arms

11/29/12

W1: core
4 rounds of:
L-Sit (on rings) x 30 sec, 30 sec, 15 sec, 15 sec.
Ring Dips x 10
Burpees x 20
Situps x 10

4 rounds of:
Decline Situps x 15
Leg Raise x 15

W2: Arms
Triceps Press (w/Angle Handle) (50) 20, (65) 20, (80) 20, (95) 12
Skull Crush (60) 15, (80) 12, (90) 10, 8
Rope Press Down (42.5) 18, (35) 15, 12, 14
Bar Curl (45) 25, (95) 10, 8, (75) 12, (45) 15
Incline DB Curl (40) 10, 10, 10, (35) 10

Workout 1: Power Cleans & Situps, Workout 2: Back

11/28/12


W1:
10 rounds of:
Power Cleans (155) 10, 10, 10, 10, (135) 10, 10, 10, (95) 10, 10, 10
Situps x 10

29:00

W2:
Pullups x 30
Back Extension x 10
Hip Extension x 20
Dead Lift (45) 12, (135) 12, (225) 10, (275) 10, (300) 5, 5
DB Row (100) 10/10, 10/10, 10/10
Cable Rows (100) 12, (120) 11, (140) 10
Rear Shrug (110) 12, (160) 12, 10, 10
Front Shrug (120) 10, 10, 10, 10

Workout 2: Legs

11/27/12

Body Squat x 50
30" Box Jump x 30
Leg Press (190) 15, (280) 20, (370) 20, (460) 20, (550) 18, (640) 12
Rear Squat (superset with Jump Squats) (225) 10, (185) 15, (135) 20
Jump Squats x 15, 15, 15
Lunges (70) 20, 20, 20

Workout 1: Muscle Ups, Wall Ball & Rings

11/27/12

Muscle Ups (assisted) x 10, 8, 6, 4, 2
Wall Ball Shots (20) 20, 10, 10, 10, 10, 10, 10, 10, 10

Ring Rotations with L-Sits x 5

Workout 1: Body Weight, Workout 2: Chest & Delts

11/26/12

Workout 1:
Situps x 100
Pushups x 100
Pullups x 70
Ring Dips x 70

Workout 2:
Bench Press (135) 15, (225) 12, (275) 11, (315) 6, 2, 1
Incline DB Press (80) 12, (90) 11, (100) 8, (50) 20
Push Press (135) 10, 10, (155) 5, (175) 2
Machine Fly (superset with Rear Machine Fly) (120) 12, (145) 11, (160) 10
Rear Machine Fly (100) 12, (120) 11, 11

Vacation 11/21/12 - 11/25/12 (Running Only)

11/21/12
Run 3 miles in sand

11/22/12 

Run 3 miles in sand

11/24/12 

Run 3 miles in sand

Chipper & Snatch

11/20/12

Pullups x 20
Burpies x 20
Wall Ball Shots (20) 20
Situps x 20
Ring Dips x 20
HSPU x 20
KB Swing (45) 20
30" Box Jump x 20

Snatch (45) 6, (65) 4, (95) 3,  (115) 3, (135) 2, (145) 2, (155) - , (135) 2

Push, Pull, Sit & Arms

11/19/12

Warmup:
Sit Ups x 100
Pullups x 50
Pushups x 50
Practice Snatch w/PVC

Triceps Rope Extensions (45) 15, 12, 12, 12
Barbell Curl (70) 20, 10, (50) 10, 10, 10, 10, 10
Hammer Curls (superset with DB Over Extension) (45) 10, 10, (40) 10, 10
DB Overhead Extension (70) 18, (75) 12, (80) 10, (85) 10
Weighted Pull Ups (45) 10, 7, 3
Weighted Dips (45) 10, 7, 3

Sprint, Push, Sit, Bear, Bound, Swing & Burp

11/16/12

4 rounds for time of:
Sprint x 57 m
Pushups x 20
Situps x 20
Bear Crawl x 57 m
Bounding x 16 m
Kettle Bell Swing (35) 15
Burpies x 10

17:20

W1: Rear Squats & Calf Raises, W2: burp, swing, knees, push

11/15/12

W1:
Warmup, stretching and foam roller
Rear Squats (85) 8, (135) 8, (185) 4, (225) 2, (255) 2, (275) 2
---
Rear Squats (275) 2, (285) 2, (295) 2, (305) 2, (315) 2, (325) f, (325) 1, (135) 20, (155) 10
Smith Calf Raise (110) 20, (160) 20, (180) 10, 10

W2:
4 rounds of:
Burpie x 15
KB Swing (55) 15
Knees 2 Elbows x 10
Pushups x 20

21:00

Workout 2: "Barbara"

11/14/12

"Barbara"

5 rounds for time of:
20 pullups
30 pushups
40 situps
50 body squats

32:15
I forgot to do the 3 minute breaks. My last time was 45:something. Better luck next time.

Workout 1: Hang Clean, Snatch, Dead Lift

11/14/12

Warm Up:
Shoulder Rotations
Hang Cleans (65) 10, (95) 8, (115) 4

Workout:
Hang Cleans (135) 2, (155) 2, (185) 2, (205) 2, (215) 1
Snatch (65) 10, (95) 2, (115) 2, (135) 3, (155) 1
Dead Lifts (135) 10, (225) 10, (275) 8, (295) 5, (315) 2

MW - Workout 2: Bench, Burpees, KB Swing, Turkish GU's

11/12/12

Workout 2:
Warmup: Pushups and Pullups x 50/50 (AFAP)

Bench Press (135) 10, (225) 10, (275) 10, (315) 10, (325) 2

4 rounds for time of:
Burpees x 15
KB Swing (45) x 20
Turkish Get Ups (20) x 3/3

16:54

G - Workout 1: Rings

11/12/12

Worked out on gymnastic rings for 45 minutes.
- muscle ups
- pull ups
- Dips to L-Sits (x10 then 30 second L-Sit)
- pushups with one arm extensions (hold each arm for 3-count)
- Shoulder rotations

5 rounds as fast as possible of the following:
Pull ups x 10
Push ups x 10

-forgot to check time!

MG - Sprint, Shuffle, Body Weight

11/09/12

Warmup:
Ring Exercises for 15 minutes

For time, complete 4 rounds of the following:
Sprint 58 m (basketball court length, down and back)
Pushups x 15
Side Shuffle 58 m
Burpees x 10
Handstand walk 15 m (basketball court width)
Situps x 20

19:00 -
Handstand walks slowed me down. I was having trouble keeping forward motion, plus I was tired from the previous exercises.

Worked on the rings for 15 minutes as a cool down.

MGW - Chipper

11/07/12

HSPU x 30
Toes 2 Bar x 30
Dead Lift (225) 30
Back Extensions x 30
DB Push Press (40) 30
KB Swing (45) 30
Pull ups x 30
Row 40 calories

29:00 this wasn't actual time, exercises were scattered across the gym and I waited for my client to finish some of her exercises before moving to the next.

Workout 1: Arms & Workout 2: Legs & Battle Ropes

11/06/12

Workout 1:
Pullups x 30
Barbell Curls (50) 100
2 rounds of:
Hammer Curls (50) 10, (45) 10, (40) 10, (35) 10, (30) 10

Ring Dips x 30
Triceps Rope Extensions (30) 20, 20, 20


Workout 2:
Squats (135) 25, (225) 50, (135) 10
Lunges w/Barbell (70) 20, 20, 20
Battle Ropes (double waves) 30 seconds x 3
Battle Ropes (big Waves) 30 seconds x 3

W -Front Squats

11/05/12

Warmup:
Body Squats x 20
Front Squats (45) 10, (95) 6, (135) 4, (185) 4, (225) 3, (255) 2

Workout:
Front Squats (225) 10, (175) 20, (135) 30
Extensions (120) 15, 15, 15
Smith Calf Raise (110) 20, 20, 20

Ring Exercises & WOD: OHS / Double Unders

11/03/12

Workout 1: Gymnastic Ring Exercises 30-45 minutes

Workout 2:
Complete 3 rounds for time:
Overhead Squats (135) 10
Double Unders x 50
16:21

Workout 2 was a disaster. I could barely do double unders.
My shoulders might have been too exhausted from the ring exercises earlier. I think I could have done that workout in half the time, had my shoulders been fresh. Very frustrating, and if you have ever done double unders, you know frustration only leads to more frustration.

LesMills Body Pump Class

11/02/12

Not going to post all exercises, but it was a full body workout and muscle groups were burning.
The class was basically a fast paced weight training class. Lighter weights with higher volume and minimal rest periods. You need to choose your weights wisely, there were a couple of times where I wasn't sure if I was going to make it through the set with the weight I had chosen, but I was in the front row dead-center, so I had to suck it up and keep pushing. My quads were sore the next day, which is unusual for me. It was a lot of fun and a sufficient workout for today. Definitely recommend trying a class!

Weight Lifting: Cleans & Split Jerk

11/01/12

Warmup, shoulder rotations and cleans (45) 10, 8 reps

Hang Cleans (65) 10, (95) 8, (115) 6, (135) 4, (155) 2, (175) 2
Split Jerk (65) 4/4, (95) 4/4, (115) 4/4, (135) 2/2, (155) 2/2, (175) 1/1


Left glute still tight and bumper plates, so I didn't push the weight too far.

MGW - Double Unders, Pull Ups & Bench (hundos)

10/31/12

100 reps of each:
Double Unders
Pull Ups
Bench Press (185) 50, (135) 50

27:25

Lower back and glutes still tight, but getting more flexible.