December 23, 2012

AM Sprints

6 trips before Church

PM Strength

Day 5
Warm-Up:

2 sets of:

35-60 rope turns
5 BW Goat Bag Swings
10 30lb DB Goblet Squats
10 BW Potato Sack Squats

Work-Out:

Deadlift: 165lbsx5, 165lbsx5
One-Arm Press: 35lb KBx5, 35lb KBx5 (per arm)
Pull-Ups: 2x5
35lb KB Swings: 23
1:15 Min Plank

Finisher:

4 rounds of 2mins on heavy bag

Also messed around with farmer carries and various stuff with rings

Other:

Long walk with Zack

[186]

December 22, 2012

Day 4
Warm-Up:

2 sets of:

35-60 rope turns
5 BW Goat Bag Swings
10 30lb DB Goblet Squats
10 BW Potato Sack Squats

Work-Out:

Deadlift: 155lbsx5, 155lbsx5
One-Arm Press: 35lb DBx5, 35lb DBx5 (per arm)*
Pull-Ups: 2x5
35lb KB Swings: 23
1:10 Min Plank

*tried 4lb DB but a little too heavy to be easy

Practiced tricks with Maddy

[184]

December 21, 2012

Day 3
Warm-Up:

2 sets of:

35-60 rope turns
5 BW Goat Bag Swings
10 30lb DB Goblet Squats
10 BW Potato Sack Squats

Work-Out:

Deadlift: 155lbsx5, 155lbsx5
One-Arm Press: 35lb KBx5, 35lb KBx5 (per arm)
Pull-Ups: 2x5
35lb KB Swings: 22
1:05 Min Plank

[183, 185.6]

December 20, 2012

Day 2

Warm-Up:

2 sets of:

60 rope turns
5 BW Goat Bag Swings
10 30lb DB Goblet Squats
10 BW Potato Sack Squats

Work-Out:

Deadlift: 145lbsx5, 145lbsx5
One-Arm Press: 35lb KBx5, 35lb KBx5 (per arm)
Pull-Ups: 2x5
35lb KB Swings: 22
1 Min Plank

[183; 185.6]

December 19, 2012

Day 1

Started 40 Day Program

Warm-Up:

2 sets of:

30-60 rope turns
5 BW Goat Bag Swings
10 30lb DB Goblet Squats
10 BW Potato Sack Squats

Work-Out:

Deadlift: 145lbsx5, 145lbsx5
One-Arm Press: 30lbx5, 30lbx5 (per arm)
Pull-Ups: 2x5
35lb KB Swings: 20
1 Min Plank

[184; 188.4]

December 18, 2012

AM Conditioning

Warm-Up:

Patterning and Grinding for KB Swings
2 sets of 15 35lb KB Swings

Workout:

6 rounds of 35lb KB Swings w/ 30 secs on, 30 secs off

20/19/18/17/18/20 for total of 101 swings

Finisher:

Max Set of Pull-Ups = 5 (grip sweaty and shot)
Max Set of Push-Ups = 30

[184, 187.6]

December 17, 2012

PM Strength

Bench: 145lbsx3, 165lbsx3, 185lbsx5*

*3 Warm-Up Sets; 3rd Working Set for Max Reps

Bench: 195lbsx1.5, 165lbsx1 (bottom-up), 165lbsx4

Finisher:

4 Rounds For Time of:

135lbsx10
45lb Kroc Rows x 7 (per arm)
2 Pull-Ups

[10:52]

[184; 187.4]

December 16, 2012

Rest Day

[184]

December 15, 2012

PM Strength

Front Squat: 140lbsx5, 145lbsx5, 150lbsx5*

*Warm-Up Sets; 3rd Working Set for Max Reps

2 Rounds of:

Front Squat: 125lbsx8
2 Mins Heavy Bag
35 KB One Arm Press (per arm)
5 Pull-Ups

(with 45 secs of rest)

Finisher:

175lb ATG Squat: 2 Every 30 Seconds or So for 20 Total Reps

1.5 Min Plank

Also: Long Walk with Zack

[185]

December 14, 2012

AM Conditioning

Warm-Up:

jump rope, potato sack squats, goblet squats, push presses with 115 and 135, and 10 reps of inverted rows with rings (feet on bench)

Workout:

Rounds 1 and 2:

50 Sledgehammer Swings
Carry Heavy Sandbag To Shed
3 Push-Presses with 145lbs
Carry Heavy Sandbag Back to Sledge

Round 3:

40 Sledgehammer Swings
Carry Heavy Sandbag To Shed
3 Push-Presses with 145lbs
Carry Heavy Sandbag Back to Sledge

Round 4:

40 Sledgehammer Swings
Carry Heavy Sandbag To Shed
3 Push-Presses with 145lbs
Carry Heavy Sandbag on Right Shoulder Back to Sledge
Carry Heavy Sandbag on Left Shoulder Back to Shed

Finisher:

One Max Set of Pull-Ups (inside) = 9
One Max Set of Push-Ups (inside) = 35

[184]

December 13, 2012

PM Conditioning

Sprint/Walk Around the Neighborhood (long way)

[184]

December 12, 2012

Rest Day

[186]

December 11, 2012

AM Conditioning

Messed around with Goblet Squats, Potato Sack Squats, and Goat Bag Swings

3 sets of:

1 min heavy bag
15 30lb Goblet Squats
20 Potato Sack Squats (some with heavy ball)
5 Goat Bag Swings with 25lb plate

Finisher:

4 rounds of:

20 pushups
5 pullups

1.5 min rest, 3 min rest, 4 min rest

[186]

December 10, 2012

AM Strength

Messed around with KB swings and front squats

4 rounds of:

20 KB Swings with 35lb KB
Jump Rope for 40-60 turns

Finisher:

Walk Across Yard with 115LBs:

First Trip: Clean Position
Second Trip: Hanging Down in Front of Knees
Third Trip: Overhead Carry

Pushups: 30

[188]

December 9, 2012

AM Conditioning

5 Hill Sprint Trips at the Cabin

Finisher: 2 sets of 20 pushups

[190]

December 8, 2012

AM Conditioning

425 steps Downstairs

and

425 steps Upstairs

At Amicola Falls (Cabin Trip)

PM Pushups

3 sets of 20

[?]

December 7, 2012

Rest Day

[Went to Cabin]

[185]

December 6, 2012

AM Strength

Deadlifts: 170lbsx5, 195lbsx5, 220lbsx7*

*3 warm-up sets; 3rd work set (w/ std. grip) for max reps

Plank: 1.5 mins

Single Leg Deadlift: messed around unsuccessfully
RDL: 75lbsx8

GHR: 2x8

Rack Pull Below Knee: 205lbsx8, 225lbsx4

Finisher:

2 Rounds of:

Jump Rope for 45-60 Turns
Barbell Pushes: 25lbsx10 (per leg)*

*This is the one where one end of barbell is on ground, with weight on other end

Other:

5 pullups + 1 min plank

December 5, 2012

Rest Day

[Various Pull-Ups and Push-Ups Throughout the Day]

[185]

December 4, 2012

AM Strength Session

[Cycle 1, Phase 1 - Squats]

Squat: 155lbsx5, 180lbsx5, 205lbsx7*
ATG Squat: 165lbsx12
Single Leg Squat: 10 per leg w/ BW, 10 per leg w/ Bulgarian Bag

*3 warm-up sets; 3rd working set for reps

Finisher:

Sled Drag Jessica Across Yard and Back x 2
Jump Rope: 3 sets of 60 turns

(worked out with Jessica)

[185; __]

December 3, 2012

AM Strength Training

Re-Test Maxes:

Squat: 185lbsx13 (est. 1RM = 265lbs)
Bench: 185lbsx7 (est. 1RM = 228lbs)
Deadlift: 225lbsx6 (est. 1RM = 270lbs)
Press: 115lbsx7 (est. 1RM = 142lbs)

Max Pull-Ups (after 10 min rest): 6

PM Conditioning

Various Push-Ups (sets of 10) While Watching TV
3 Pull-Ups

[186; 191.2]

December 2, 2012

Rest Day

Cleaned Out Shed

3 sets of:

5 pull-ups
20 push-ups

[187]

December 1, 2012

Tennis with Ben (3 sets)

[SEC Chamionship Game]

November 30, 2012

Rest Day

November 29, 2012

AM Conditioning

Sprint/Walk Around Neighborhood (Long Route)

[186]

November 28, 2012

Rest Day

[186]

November 27, 2012

AM Conditioning

4 Rounds of:

2 Minutes on Heavy Bag
10 Heavy Sandbag Loads

[186]

November 26, 2012

PM Conditioning

Pull-Ups: 7/5/5/4/4 with 1.5 mins rest in between

Push-Ups: 25/25/20/15/15/10 with 1.5 mins rest in between

November 25, 2012

3 Sets of Tennis with Ben

November 24, 2012

Rest Day

November 23, 2012

AM Conditioning

Sprint/Walk Around Neighborhood
3 Rounds of 3 Mins on Heavy Bag

November 22, 2012

Walk Around Block with Zack (1.3 miles)

[Thanksgiving]

November 21, 2012

AM Conditioning

4 Rounds of:

Jump Rope for 60 turns
20/15/15/10 Pushups (respectively)

48 Lunges with Bulgarian Sandbag around Neck

[185]

November 20, 2012

AM Conditioning

Magic 50:

5 rounds of:

5 DB Snatches per Arm (45lbs)
5 KB Swings per Arm (35lbs)
10 Burpees

Finisher:

3 Rounds (across the yard) of Farmer Walks:

65lb DB carry + 35lb KB overhead

[184]

November 19, 2012

PM Conditioning

Hill Springs: 4 rounds

November 18, 2012

Lawn Work

November 17, 2012

Rest Day

November 16, 2012

Rest Day

November 15, 2012

Rest Day

November 14, 2012

AM Conditioning

4 rounds of:

Heavy Sandbag Carry to Other Side of Yard
20 Sledgehammer Swings per Arm
Heavy Sandback Carry to Other Side of Yard
10 Burpees

[187]

November 13, 2012

Rest Day

November 12, 2012

Rest Day

November 11, 2012

Rest Day

November 10, 2012

AM Tennis with Ben

3 sets, lost 4-6, 6-3, 6-7(5)

3 hours of yard work

November 9, 2012

AM Conditioning with Jessica

2 rounds of:

Goblet Squats for 30 Seconds
Jumping Jacks for 30 Seconds
Lunges for 30 Seconds
BW Squats for 30 Seconds
High Knees with Dumbbells for 30 Seconds
Med Ball Toss Around

2 rounds of:

Goblet Squats for 30 Seconds
Shadow Boxing for 30 Seconds
Lunges for 30 Seconds
BW Squats for 30 Seconds
Pushups for 30 Seconds
Med Ball Toss Around

November 4, 2012

PM Tennis with Ben

3 sets.  Lost.

October 15, 2012

1.3 mi run around neighorhood (including killer hills)

9:45 (7:30 pace)

30 push-ups right after.

[184]

October 14, 2012

Squats: 165lbsx3, 180lbsx3, 195lbsx5

4 rounds of:

Punching Bag for 1 minute
ATG Squats of 185lbsx5
5 pull-ups

Finisher: Sled Drag Maddy (with Bulgarian Bag) 10 times

October 13, 2012

Tennis w/ Ben 3 sets

Mow Grass (front and back)

Misc. Yard Work

[187]

September 2, 2012

Rest Day

[185]

September 1, 2012

Rest Day

August 31, 2012

AM Conditioning

6 rounds of:

30 seconds of heavy bag
30 seceonds of BW squats
30 seconds of pull-ups
30 seconds of push-ups
30 seconds of rest

August 30, 2012

Rest Day (I guess)

August 29, 2012

AM Strength Session

Pushpress: 145lbsx5, 150lbsx3, 155lbsx.5, 155lbsx1.5

Finisher:

10 Rounds in 15 minutes of:

130lb Thick Bar Push Press x 3
Sled Drag w/ Sandbag: To end of picket fence and back.

August 28, 2012

Rest Day

August 27, 2012

AM Strength Session

Bench: 135lbsx5, 155lbsx5, 175lbsx5

*Warm-Up with 3 sets; 3rd Work Set is for Max Reps*

[forgot safety bars on third set]

Bench: 135lbs for Max Reps = 17 reps

Finisher:

Dips and 45lb Croc Rows (per arm):

1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1

Maxed out at 7 and Descended; Rest = last reps x 10 seconds

Total Dips = 49
Croc Rows = 49 per arm

[184; __]

August 26, 2012

AM Conditioning

Sprint/Walk: Around block via Carriage Way to Craddock.

Mow grass, front and back

Punch on Heavy Bag: 10 rounds of 1 minute on, 30 seconds off.

[Fasted from 9:30AM Sunday to 4:30AM Monday]

[187]

August 25, 2012

AM Strength Session

Box Squat: 155lbsx5; 180lbsx5; 205lbsx8
Reg. Squat: 165lbsx5; 180lbsx5; 205lbsx2

ATG Squat: 180lbsx10

1 min. Plank

Finisher:

2 Rounds of:

Squat Thruster: 95lbsx5
95lbs OH Carry to Other Side of Yard
50 Sledgehammer Swings
Squat Thruster: 95lbsx5
95lbs OH Carry to Other Side of Yard
5 Pull-Ups

[183]

August 24, 2012

Rest Day

[183]

August 23, 2012

AM Conditioning

1.3 mi run around neighorhood (including killer hills)

9:46 (7:31 pace)

35 push-ups right after

[182; __]

August 22, 2012

Rest Day

[183]

August 21, 2012

AM Strength Session

Deadlifts:

170lbsx5
195lbx12 (alterate grip)
1.5 Min Plank Hold
220lbsx10 (alternate grip)
1.0 Min Plank Hold

*3 warm-up sets; 3rd working set for reps

Finisher:

Max Rounds in 10 Mins Of:

185lbsx3 reps in Deadlift
5 Waterball Loads on Loading Platform

Max Rounds = 6, possibly 7

[183; ___]

August 20, 2012

AM Conditioning

Deck of Cards Workout:

Hearts = Plank Holds (x 6 seconds)
Clubs = Pull-Ups x 1
Spades = Med Ball Slams x 2
Diamonds = Squat Jumps x 1
Joker 1 = 10 Burpees
Joker 2 = 20 Push-Ups
2s and 3s = 30 Punches on Bag

[184; 187.2]

August 19, 2012

Rest Day

1.3 mile walk with Zack

August 18, 2012

PM Conditioning

Tennis with Ben

4 sets

[fasted from 9:00pm Fri to 7:30pm Sat]

August 17, 2012

Rest Day

Yard Work for 1 Hour

[184]

August 16, 2012

AM Conditioning

5 rounds of:

Walk Down Steep Hill
20 BW Squats
Sprint Up Steep Hill
10 Pushups

[184; 189.2]

August 15, 2012

Rest Day

[185; 187.2]

August 14, 2012

AM Conditioning

5 rounds of:

1 minute of all out punching on heavy bag

1 minute of 135lb barbell carry/walk

1 minute of plank

(rested long enough after each round to put gloves back on)

PM FMS Screening

Attempted a self-FMS screen:

Deep Squat
Hurdle Step
Inline Lunge
Shoulder Mobility
Stability Push-Up

[187; 188]

August 13, 2012

Rest Day

[187]

August 12, 2012

Rest Day

Also messed around with Functional Movement Screen

Tested Max Pull-Ups on Squat Rack: 7 reps

August 11, 2012

AM Strength Session

Modified "Fran"

21 squat tthrusters @ 75lbs, 3 sets of max pull-ups (5/4/3)
15 squat thrusters @ 85lbs, 3 sets of max pull-ups (3/3/2)
9 squat thrusters @ 95lbs, 3 sets of max pull-ups (2/2/2)

Finisher:

2 sets of:  1 min. walking waterball bearhugs; 1 set of one-handed static waterball holds (15 sec each hand)

[13:02 for Fran; 17:20 overall]

[Compare June 4, 2010 = 17:44, I think just for the Fran]

PM Conditioning

Tennis with Ben for 2 hours

[184]

August 10, 2012

3 hours of Yard Work

[184]

August 9, 2012

AM Conditioning

Ran a 5K in Neighborhood (route = Carriage Way-->Hill of Death)

29:28

[Multiple killer hills in this route]

[184]

August 8, 2012

AM Conditioning

10 minutes of:

Sledgehammer Swings for 1 Minute
BW Squats for 1 Minute

Total Reps = 300

[185]

August 7, 2012

Retest Maxes

Squat: 185lbs x 13 (est 1RM = 265)
Bench: 185lbs x 5 (est 1RM = 215)
Deadlift: 225lbs x 8 (est 1RM = 285)
Press: 115lbs x 6 (est 1RM = 134)

Note: Haven't lifted "heavy," consistently, since end of May.  Decreases in bench and press might be due to rotator cuff issue at the end of May.

[185]

August 6, 2012

Rest Day

[185]

August 5, 2012

Tennis with Ben

August 4, 2012

Even Minute on the Minute = 5 Front Squats
Odd Minute on the Minute = 5 Ring Rows

First 5 Minutes = 115lbs
Second 5 Minutes = 125lbs
Third 5 Minutes = 135lbs

Total = 15 minutes (40 front squats, 35 ring rows)

[184]

August 3, 2012

Slow 1.3mi jog with Zack

[184]

August 2, 2012

"Cindy"

8 rounds of:

5 pull-ups
10 push-ups
15 squat

[Max rounds in 20 minutes]

[did mine with deadhang pull-ups; very hard]

[184]

August 1, 2012

1.3 mi run around neighorhood (including killer hills)

(forgot to time it; felt good; did without stopping)

30 pushups right after

[185]

July 8, 2012

Jog/Run/Walk with Zack (1.25 hours)

July 7, 2012

ATG Squats: 180x10, 180x7
Sledgehammer Swings: 1 min x 4 intervals (no rest) (104 swings)
Jump Rope: 10 30 second intervals with 15 sec rest in between
Carry Sandbag Around Yard: 1 minute

July 6, 2012

1.3 Mile Run Around the Block: 10:05

March 30, 2012

AM Conditioning

150 wall balls in 7:03 w/ 20lb ball.

[184]

March 29, 2012

AM Conditioning

1.3 mi run around neighborhood (10:10)(7:49 pace)*

PM Pullups

Recon Ron: 6/5/4/7