9/23/08

Warm-up:
Jog 10 min.

Workout:
8x200M sprints
10x 50M sprints

Core:
Rollouts x10
Half Moon Snatch x6 @ 50#
Band Hyperextension (Green) x10
High Rep Chinnies
3 Rounds

My inner tube sandbag is perfect for the Half Moon Snatch. I've been playing around with this movement for a bit. I've gotten it smooth enough now to effectively work it into my core work.

9/22/08

Warm-up:
15ea Getups @ 20#

Workout:
"Vomit Comet" (Courtesy of Gym Jones)
3 Rounds
20x Sandbag Thruster @ 70#
15x DB Swing @ 60#
12x Pull-ups
8x Burpees
For Time

This one is harder than it looks and it looks pretty hard. I finished in just over 20 minutes. The name is fitting.

9/14/08-9/20/08

I'm getting caught up again. Kids activities and my class schedule are making my schedule weird. I'm getting my workouts in, I figure that's more important than writing it all down. Here's last week.

9/14

Warm-up:
15ea Get-ups @ 20#

Workout:
5 Pull-ups
10 Ball Slams @ 12#
10 Burpees
20 Jumping Jacks

Max rounds, 20 Minutes - 7

Any Rosstraining fans will know this one. I destroys me. But I've gotten better.

9/16

Warm-up:
5x Burpee Pull-ups
5x Push Press @ 2x35# DB
3 Rounds

Workout:
6x400M Run
5x50M Sprint

Core:
Rollouts x10
Band Rotations (Blue) x10ea
Supermans x12
6" Crunch x15
3 Rounds

9/18

Warm-up:
10-7-5
Burpees
Pull-ups

Workout:
(1) 4 Rounds
4x DB Bench Press @ 2x90#
10ea Bulgarian Split Squat

(2) 5 Rounds
3x Curtis P's @ 120#
10x Weighted Sit-ups @ 50#

(3) 3 Rounds
5ea DB Snatch @ 80#
20x Wall Ball @ 20#

Curtis P's = Hang Squat Clean + Lunge each leg + Push Press (Full credit to Rob Shaul at mtnathlete.com.)

9/20

Workout:
Burpees
Jumping Jacks
Burpees
Jumping Jacks
Squats or Mountain Climbers
30 sec. each
6 Rounds with 30 sec. rest per round.

Core:
Rollouts x10
Band Hyper (green) x15
3 Rounds.

In a hurry. This was a good, fast GPP effort.

9/12/08

Warm-up:
Pull-up Static Hold (top)- max
Push-up Plank - max
3x

Workout:
Burpees 30 sec.
Swings (left) 30 sec. @ 35#
Burpees 30 sec.
Swings (right) 30 sec. @ 35#
Jumping Jacks 30 sec.
Rest 30 sec.
Repeat 5x

Core:
Rollouts x10
Band Hyper x10
Side Crunch x10
High Rep Chinnies
Repeat 3x

9/11/08

Warm-up:
5x
1 Clean Complex (3x Jump Shrug, 3x High Elbows, 3x Hang Power Clean, 3x Squat Clean)
8x Push-ups

Workout:
(1) 5x
3x Squat Clean
5x Knees-to-elbows

(2)5x
3ea Sandbag Shoulder & Press
10M Sled Drag forward
10M Sled Drag backward

(3)5x
10M Walking Lunge @ 2x45#
10M Farmer Carry @ 2x45#
5x Pull-ups

9/10/08

Warm-up:
Max Pushup Plank
1 each, Diamond, Wide, Regular

Workout:
4x800M Run
20x Band Resisted Bear Crawl

Core:
10x V-ups
10ea Russian Twists @ 12#
10ea Bird Dogs
10x High Tension Crunches

9/9/08 - Back on track

I've been floundering. Getting workouts in but feel like I'm not getting anywhere. I decided to get back on track by using the framework of Ross Enamait's 50 Day Challenge.

Warm-up:
5x Renegade Man Makers @ 2x 20#
5x Pull-ups

Workout:
5ea Swings @ 60#
5ea Snatch @ 60#
10x Burpees
Repeat 5x

Finisher:
Tabata Calf Raises

8/31/08

Took the family vacation last week and was able to get some basic workouts done. Not worth trying to get caught up on Burpees and Intervals. Starting the log backon Sunday.

Yet another Rosstraining Forum Workout of the Week. It's surprising to me how an intense 100 swing session can add difficulty to the rest of the workout, even with the 90 second rest period afterward.


100- Sledge hammer swings
90- ninety second rest
80- Squats
70- seventy second rest
60- Dumbbell snatches (30 each arm) @ 60#
50- fifty second rest
40- Push-ups
30- thirty second rest
20- Burpees
10- Divebombers

Finisher:
3x15 2 Hand DB Swings @ 50#