Fri 1-31-14: Sprints & Jumps

Headed to the park today…

75 yd course
2 x Jog
2 x Run
8 x Sprint

Random jumping: standing, running, box jumps, wall climbs, depth jumping.

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Thur 1-30-14: Handstand Pushups

Did this throughout the afternoon…

60 Handstand Pushups

Row 4 min (Fish Game- 1665 points)
Handstand Practice ~ 5 min total on hands

Handstand Pushups
Wall Supported x 5,5
Partner Supported x 10,6,5,6,6
Supported x 6,7,6

Total reps: 62

Tues 1-28-14: GHD Work

Same as last week, with a little increase in intensity and decrease in reps…

GHD Work

Alternating sets of:

75 GHD Leg Curl
12 x BW
8 x Orange Band
7 x Red Band
8 x 10lb MedBall
7 x 10lb MedBall
7 x 10lb MedBall
9 x 10lb MedBall
15 x BW
= 73

75 GHD Sit-up
12 x BW
12 x Orange Band
10 x 10lb DB
10 x 10lb MedBall
10 x 10lb MedBall Drop offs
10 x 10lb MedBall Drop offs
20 x BW
= 84

Total reps: 157

Bonus work…

Hyperextension x 15 reps
Oblique Crunch x 15 each side

20 minutes of rope climbs and trampoline work at the park

Mon 1-26-14: Cleans & Dips

Alternated sets of cleans and dips, adding weight each set…

Cleans & Dips

50 Power Cleans
65 x 10
95 x 8
115 x 6
135 x 5
155 x 4
175 x 3
185 x 2
205 x 1,1
215 x 1
135 x 10
= 51

75 Dips
BW x 10
+20 x 10
+30 x 10
+40 x 8
+50 x 6
+60 x 6
+70 x 5
+80 x 4,4
BW x 12 (slight plyometric release)
= 75

Total reps = 126

Sun 1-26-14: Pull-ups

I decided to continue on the theme of simplicity. This week I’ll do the same workouts as last week but make each set a little harder, increasing the intensity but reducing the reps a bit, around 75. Next week I’ll continue to make it a little harder, and do a few less, probably around 50 reps. First things first though, on to pullups…

80 Pullups

Warmup: 10 Tree Pullups

10 Tree Chin-ups (plyometric)
4 Door Trim
5 Chain Loop
5 Door Trim
7 Tree
8 Porch Awning
5 Two rope
4 Two rope
7 Two rope
6 Two rope
7 Two rope
10 Tree
3 Two door

Mixed in some trampoline jumping and jump to branches between the tree and rope sets.

Fri 1-24-14: Row and Run

Finished out a simple week with a little sprint work…

1000 meter Row and Run

7-8 min warmup, including power plate, some squats and a light 500m row.

Row
500m in 1:32

Run
5 100m sprints