20090525 – 05h30 – Progression

/ Old Workout Logs/ 0 comments

JM & WarmUp. A few extra swings and things while I gather my thoughts…. John-William brought us some ropes & things, so we have to include them in the workout. We have adjustable height pullup handles now! OK… SN(L) x10,SN(R)x10, negative pistol(L),negative pistol(R) SN(L) x10,P(L)x2,SN(R)x10, P(R)x2,negative pistol(L)x2,negative pistol(R)x2 SN(L) x10,P(L)x2,Windmill(L)x2,SN(R)x10, P(R)x2,Windmill(R)x2,negative pistol(L)x3,negative pistol(R)x3 SN(L) x10,P(L)x2,Windmill(L)x2,TGU(L)x2,SN(R)x10, P(R)x2,Windmill(R)x2,TGU(R)x2,negative pistol(L)x4,negative pistol(R)x4 SN(L) x10,P(L)x2,Windmill(L)x2,TGU(L)x2,BWSQx2,SN(R)x10, P(R)x2,Windmill(R)x2,TGU(R)x2,BWSQx2,negative pistol(L)x5,negative pistol(R)x5 Hook up the climbing harness…and experiment with ways of learning a jumping pistol. SN(L)x10,SN(R)x10,2arm suspended pullups x10,SN(L)x5,1arm suspended pullups(L)x5,SN(R)x5,1arm suspended pullups(R)x5 SN(L)x10,SN(R)x10,2arm suspended pushups x10,SN(L)x5,1arm suspended pushups(L)x3,SN(R)x5,1arm suspended pushups(R)x3. Incredibly difficult doing the 1arm

20090523 – 07h00 – TriFectas modified

/ Old Workout Logs/ 0 comments

JM & WarmUp10 with some basics for a few new guys Slowly increase weights to build everyone up. Now some Trifectas…1st the standard version…then we slowly increase the pace and the time. Instead of 30s on each exercise, we do 45s, then after a few sets, 60s…making this a 6min workout. Then drop back to 45s, but add in a 4th component, so it stays at 6mins. SN(L),SN(R),P/PP(L),P/PP(R),C(L),C(R),SW(L),SW(R). TGU’s – technique and breakdown Half TGU’s from the bottom…ie the situp component Top half TGU’s (the lunge/standup) The Middle piece TGU’s Finally, full TGU’s Split the group

20090522 – 05h30 – The Doug

/ Old Workout Logs/ 0 comments

Sick again. Here’s what the brave warriors did… JM SW lft 30sec rt 30sec Clean lft 30sec rt 30sec Cl & Pr lft 30sec rt 30sec Pr lft 30sec rt 30sec Sn lft 30sec rt 30sec Time Set 1 SW lft 1min rt 1 min Clean lft 1min rt 1 min Cl & Pr lft 1min rt 1 min Pr lft 1min rt 1 min Sn lft 1min rt 1 min 10 pull-ups 2min bridge Time Set 2 SW lft 2min Clean lft 2min Cl

20090521 – 05h30 – lots of legs

/ Old Workout Logs/ 0 comments

I was sick today, so the guys did their own thing…. JM1min swings 2 hands30sec rest1min swings left30sec rest1min swings rightEtcEtc LegsStep-ups onto the ring, hanging weight in each hand x105 x pull-upsStep-ups onto the ring, weights above head x1020 x push-ups 2 x 24’s Deadlift x 102 x 32’s Deadlift x 102 x 40’s Deadlift x 10 1 x 24 Squat x 101 x 32 Squat x 101 x 40 Squat x 10 2 x 32’s Farmer’s walk2 x 24’s Military-press walk (double overhead)

20090520 – 18h45 – VO3max

/ Old Workout Logs/ 0 comments

JM & WarmUp10 Now a variation on the VO2max….which is 15s SN(L), 15s rest,15s SN(R), 15s rest….etc. We’re doing 15s SN(L), 15s SN(R), 15s rest which will crank up the cardio aspect by reducing the rest drastically. Calibration 6mins…20mins of VO3max End with a 2min bridge straight out of the last set so you’re heaving to catch your breath. This is a good way to learn how to get control of your breathing.