Archive for the ‘Uncategorized’ Category

Day 130

Thursday, June 17th, 2010

Day 130 – June 15, 2010
2 min Airdyne @ 60-80 rpm
stretch + joint mobility + shoulders
Then…
20 x Jumping Jacks
10 x front squat @ 10lbs (Matt 20lbs)
5 x OHS @ two x 5lb KBs (Matt 15lb KBs)
Then…
10 x OHS @ two x 5lb KBs (Matt 20lb KBs)
10 x ball roll out with Darth
20 x front squat @ 15lbs (Matt 40lbs)
20 x seated bicycle at end of bench
Then…
5 x front squat @ two x 10lb KBs (Matt two x 40lb KBs)
10 x step + jump @ 12″ with two x 10lb KBs (Matt two x 40lb KBs)
3 sets
Then…
20 x one arm bench press @ 10lbs (10 each arm) (Matt 40lbs)
15 second plank
2 sets

Day 129

Thursday, June 17th, 2010

Day 129 – June 10, 2010
2 min Airdyne @ 60-80 rpm
stretch + joint mobility + shoulders
Then…
10 x squat
5 x push-up
10 x high knees
10 x butt kickers
3 sets
Then…
10 x front squat + side step @ two x 5lb KBs (Matt 40lbs)
8 x front squat + side step @ two x 10lb KBs (Matt 60lbs)
6 x front squat + side step @ two x 15lb KBs (Matt 80lbs)
4 x front squat + side step @ two x 20lb KBs (Matt 100lbs)
Then…
Burpee breakdown
10 x drop squat
10 x shoot feet to plank
10 x push up
10 x pull feet to chest
10 x jump squat
Then…
20 x seated bicycle at end of weight bench
2o second plank
3 sets

Day 128

Thursday, June 17th, 2010

Day 128 – June 8, 2010
2 hour Rugby practice

It’s been a couple of months since I sprinted last and this shit made more sore as hell!

Day 127

Tuesday, June 8th, 2010

Day 126 – June 6, 2010
2 min Airdyne @ 60-80 rpm
stretch + joint mobility + shoulders
Then…
24′ walking lunges
2 sets
Then…
24′ walking piston press @ two x 5lb KBs (Matt @ 20lbs)
5 sets (I go /you go with KBs in rack while resting)
Then…
10 x 1/4 TGU @ 10lbs (Matt 40lbs) (5 each arm)
10 x KB swing @ 20lbs (Matt 40lbs)
10 x goblet squat @ 20lbs (Matt 40lbs)
5 sets
Then…
5 x burpee
5 sets (I go /you go)
Then…
Cool down with 1/2 mile walk

Day 126

Tuesday, June 8th, 2010

Day 126 – June 5, 2010
5k Girls on the Run race with Emma
Time: 30:20

Emma had never really tried to “run” before. She started, stopped, talked, etc. but never ran for long enough to know what running was about. This time I said “no talking” and “we can go as slow as you want but no walking.” She cut over 10 minutes off her time and went from 2nd last in her group to SECOND!

Day 125

Tuesday, June 8th, 2010

Day 125 – June 3, 2010
3 min Airdyne @ 60-80 rpm
stretch + joint mobility + shoulders
Then…
5 x jumping jacks + 1 x burpee
10 sets
Then…
6 x Half TGU @ 5lbs (Matt 40lbs)
15 x mountain climber
15 x KB swing @ 15lbs (Matt 40lbs)
3 sets
Then…
Cool down with 1/2 mile walk

Day 124

Thursday, June 3rd, 2010

No Wendy today…

Day 124 – June 1, 2010
10 min Airdyne @ 60-80 rpm
stretch + joint mobility + shoulders
Then…
5 x jumping jacks + 1 x burpee
10 sets
Then…
6 x Half TGU @ 40lbs
15 x mountain climber
15 x KB swing @ 40lbs
1 min rest
3 sets
Then…
10 x front squat push press @ two x 35lb DBs
1 min Airdyne @ > 60 rpm
4 sets
Then…
Cool down with 1/2 mile walk

Day 123

Thursday, June 3rd, 2010

Day 123 – May 26, 2010
5 min Airdyne @ 60-75 rpm
stretch + joint mobility + shoulders
“Aerobics” warm up with two x 5lb KBs
Then…
10 x front squat @ 40lbs (Wendy: one x 15lb KB)
5 x jump squat
6 x front squat @ 80lbs (Wendy: one x 20lb KB)
5 x jump squat
4 x front squat@ 85lbs (Wendy: two x 15lb KB)
4 x jump squat
2 x front squat@ 85lbs(Wendy: two x 20lb KB)
2 x jump squat
Then…
10 x burpee
Then…
Cool down with 1/2 mile walk

Day 122

Wednesday, May 26th, 2010

Day 122 – May 24, 2010
5 min Airdyne @ 60-75 rpm
stretch + joint mobility + shoulders
40 x high knees (20 each leg)
40 x butt kickers (20 each leg)
Then…
5 x burpee
48′ walking piston press @ two x 20lb KBs (Wendy: two x 5lb KBs)
3 sets
Then…
10 x KB swing + goblet squat + push press @ 40lb KB (Wendy: 15lb KB)
4 sets
Then…
10 x 1/4 TGU @ 20lbs (Wendy: 5lbs) (5 each arm)
Then…
Cool down with 1/2 mile walk

Day 121

Monday, May 24th, 2010

Day 121 – May 22, 2010
5 min Airdyne @ 60-75 rpm
40 x high knees (20 each leg)
40 x butt kickers (20 each leg)
“Aerobics” warm up with two x 5lb KBs
Then…
5 x goblet squat @ 20lbs (Wendy: one x 10lb KB)
5 x frog jump
5 good mornings
3 sets
Then…
10 x box squat @ two x 40lb KBs (Wendy: two x 10lb DBs)
5 x push up
30 second plank
4 sets
Then…
10-1/1-10
goblet squat @ 40lbs (Wendy: 15lbs) + KB swing @ 40lbs (Wendy: 15lbs)
Then…
Cool down with 1/2 mile walk