8/22/08

I'm finding that I really like warming up with a barbell, dumbell or sandbag complex on my GPP days. It takes time do get through these days but they feel very thorough.

Warmup:
With 50# sandbag (used my inner tub bag)
6x Zercher Squat
3ea Overhead Lunge
6x Push Press
3ea Half Moons
3ea Get-ups
6x Push-ups
Repeat 4x

Workout:
Burpees
Jumping Jacks
High Knee DB Press @ 2x5#
Burps
Lateral Jumps
30 Sec. each
Rest 30 Sec. each round
Repeat circuit 5x

Core:
10x Rollouts
5ea Side Bends @ 70#
12x Band Hypers
12x Knee Hugs
Repeat circuit 4x

8/21/08

My adjusted version of the Workout of the Week from the Rosstraining forum.

Warm-up:
10ea Lunge
20 Sit-ups
repeat 3x

Workout:
10ea DB Snatch @ 50#
10x Clean and Push Press @ 90#
10ea DB Swings @ 50#
10x SDLHP @ 90#
Run 400M
Repeat 4x

8/19/08

Power Circuit. In a hurry.

Workout:
5x Burpees
5x Band Pulls
5ea Power Overs
5x Med Ball SLams @ 20#

Max Rounds, 20 min.

8/17/08

Got this one from Gym Jones. They titled the workout "It Sucked". They were right.

Warm-up:
10-7-5
Burpees
KTE

Workout:
21x Dips
12x DB Swings @ 75#
6x Renegade Man Makers @ 25#
15x Dips
9x DB Swings @ 75#
12x Renegade Man Makers @ 25#
9x Dips
6x DB Swings @ 75#
18x Renegade Man Makers

8/16/08

Short on time today

Quick GPP workout:

Burpees
Jumping Jacks
Mountain Climbers
Burpees
Split Jumps
Sledge Swings
30 sec. each
1 minute rest
repeat 5x

8/14/08

Warm-up:
Med Ball Complex 4x @ 20#
Right Chops 10x
Left Chops 10x
Clean 10x
Slams 10x

Workout:
2DB Push press 4x3

1DB Snatch 4x3ea

A1 24" Step-up (no push off)5ea
A2 Glute Ham Raise (with band)5x
repeat 4 times

B1 Pull-ups 6x
B2 Push-ups 15x
Repeat 4x

Finisher:
30M farmers carry (fat DBs @ 80#)4x

8/13/08

Deck of Cards Workout:

Spades = Burpees
Clubs = Squats
Diamonds = Push-ups
Hearts = Squats

For time

8/12/08

Warm-up:
15ea TGU @25#

Workout:
For time-
Run 400M

Then:
10x SB Burpees (shoulder bag once each Burpee)
Run 400M
Repeat 3x

8/11/08

Warm-up
10-7-5
ea One Hand DB swing
Knees-To-Elbows

Workout:
3x Pull-ups
3x Push-ups
3x Med Ball Clean @ 20#
3x Box Jumps @24"

30 Rounds for time

8/10/08

Rest Day

8/9/08

10x Burpees
10x Med ball slams
10x Weighted Sit-ups @ 25#

Repeat 10x

8/8/08

Warm-up:
7x Burpees
7x Wall Ball @20#
Repeat 4x

Workout:
20x Hang Clean + 6x Pull-ups
20x SDLHP + 6x Pull-ups
20x Deadlift + 6x Pull-ups
10ea DB Snatch + 6x Pull-ups

Finisher:
100 Sledge Swings

8/7/08

Warm-up:
Run 10 minutes

Workout:
8x200M intervals
10x 10/20 Band Sprints

Core:
5ea SB Get-ups @ 50#
6ea Saxon Side Bends @ 10#x2
V-ups x10
Knee Hugs x10
V-ups x5
Knee Hugs x5

Repeat 4x

8/5/08

Warm-up:
5-4-3-2-1
Burpee Pull-ups

Workout:
4 Minute Tabatas

2 hand DB Swings
Rest 1 min.
1 Hand Snatch (Alternate)
Rest 1 minute
1 Hand Clean (Alternate)

Pyramid up to 10 and back down
Burpees

Finisher:
Max plank hold

Rest Day

Worked some active recovery on Sunday (8/3). Then took today off.

Warm-up:
Static holds @ 30 sec. each
- Top of Dips
- Farmers Hold with Fat DBs
- Top of Hanging Leg Raise
- Bottom of Squat
Repeat 4x

Workout:
Circuit 30 sec. each movement

Chinnie Press @ 2x 10# DBs
Burpees
Jumping Jacks
Med Ball Slams
Lateral Jumps
Mountain Climbers
Rest 30 sec.
Repeat 5x

Core:
Kneeling Rollouts x10
Band Pull Throughs x 10
Side Bends 10ea 50#DB
6 inch Crunch x15
Repeat 4x

Inner Tube Sandbag

Got some inspiration from the "Training Equipment" forum at Rosstraining. I figured I could make a 50 pound fixed weight Sandbag out of an inner tube. I got some help from some forum members over there, especially lossbot (thanks!). Here's what I ended up doing.

I got a 6.50/7.50-16 Tube from Tractor Supply $12

This ended up being a good size for me to actually grab the tube instead of pinching it. Nice grip challenge.

I cut it next to the stem. I left the rest of the tube because I wasn't sure how much I would need to get the weight I wanted.

I then folded in and over and secured with zip ties.



Then I dumped sand into the tube, shaking down periodically to get a snug fill.



Once I got to my desired weight (#50) I cut the tube again leaving enough extra to double fold and tie.



No homemade equipment is complete without duck tape and I wanted to protect the zip ties.

Loser

I know I'm a loser for not keeping up. I've been getting my workouts in but have had more important things to to than to type it all out.

Here are the last few days. I was doing a bit of experimentation doing different variations on the same "theme" for the week. I can feel it today. I think it will pay some dividends.

7/28/08

Warm-up:

100 Rope turns
3ea TGU @ 40#
3 rounds

Workout:

(1) Tabata Thrusters @ 60# (4 minutes)

Rest 3 minutes

(2) 15x Box Jumps (24")
10x Weighted Sit-ups @ 25#
5 Rounds

Rest 3 minutes

(3) "Jingle Jangles" 4 minutes

Finisher:

Max Dips

Note: Jingle Jangles are 5 yard shuttle sprints done 30/30.

7/29/08

Conditioning day. Deviation from the theme, EIT.

Run 400M
21 Swings @50# DB
12 Pull-ups
3 Rounds


7/30/08

Warm-up:
Barbell Complex @ 85#, 95#, 105#, 115#
(see the Mountain Athlete website for specifics)

Workout:

(1) Work up to 1RM Squat Clean/Push Press

(2) 1x Squat Clean/Push Press @ 90% 1RM
8x KTE
5 Rounds

(3) 10x DB Push Press @ 2x45#
10x Goblet Squat @ 45#
5 Rounds

8/1/08

Warm-up:
10x Burpees
20x Push-ups

Workout:
10-9-8-7-6-5-4-3-2-1
Dead Lift @ 175#
2DB Clean and Press @ 2x40#
ea 1DB Bench Press @ 60#

Finisher:
3x Max SB overhead hold

8/2/08

Warm-up:
10-9-8-7-6-5-4-3-2-1
ea Power Overs
Squat Jumps

Workout:
(1) 5x Hang Squat Clean @ 115#
5x Push Press @ 115#
5x Box Jumps @ 24"
5 Rounds with 1 minute rest

(2) 5x Chin-ups
5x Dips
5 Rounds with 1 minute rest

(3) 5x Squat Jumps (50# SB)
5ea SB Lunge (50# SB)
5x Sprint Starts with Green Ironwoody Bands
5 rounds with 1 minute rest

Finisher:
Tabata Thrusters with 20# Med Ball