Monday, March 29, 2010

March 29

Good and sore from pickup.

Worked out after putting JJ to bed. 10 minutes on the elliptical, pushed the weight to failure tonight...3x12 standing back rows supersetted with 10 pullups. Only made it to 8.5 pullups on the last set. Standing hip abduction, 3x12 @30 lbs...fought off back spasms at about 8 on the last set to get to 10. Leg curls 3x10 @ 100 lbs. Couldn't get past 6 on the last set. 30 minutes stretching. Great workout...legs feeling strong...but like jello.
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7 comments:

  1. Liz M.March 29, 2010 at 8:10 AM

    Core Performance agilities and plyos.

    Lifting: Bench press db 2x8 @25/27.5lbs. Plate crunch physioball 2x12 @25lbs. RDL db 2x8 @50lbs. 1-arm bent over rows 2x8ea @27/30lbs. Squat single leg bodyweight 2x8ea. Russian twist physioball 2x10 @25lbs. Kneeling cable lift 2x8ea @35lbs.

    Intervals: 2min warmup and cooldown. 3x(60s medium, 30s fast, 60s medium, 30s fast, 60s slow)

    ReplyDelete
  2. UnknownMarch 29, 2010 at 8:47 AM

    Easy run:
    40 minutes

    Core Performance:
    1 hour
    Combination of stretching, agilities, and lifting

    ReplyDelete
  3. KGMarch 29, 2010 at 8:20 PM

    Allright, I'll play.

    Core Workout

    3x6 Jump Squat
    3x10 of:
    Single Leg Squat
    Single Leg RDL
    Dumbell Press
    Shoulder Press
    Various Other Jumping

    ReplyDelete
  4. JakeMarch 29, 2010 at 9:38 PM

    Done at 8pm:

    10 minutes on the bike
    Warmupx3 (15 Squats, 15 Situps, 15 supermans, 15 pushups, :30 plank)

    10ish minutes kipping pullup practice.
    Was able to like 6 or 7 in a row a few times, still getting timing down.

    Five rounds for time of:
    40 Double-unders (Sub Tuck Jumps)
    30 Box jumps, 24 inch box (Jumped up 3 stairs, so lots of horizontal as well)
    20 Kettlebell swings, 1.5 pood (55lb DB)

    Total time: 25:31

    Bench Press
    1x20@ 45
    1x15@ 65
    1x10@ 95
    1x5@ 135
    3x5@ 160
    1x1@ 190 (fail)

    ReplyDelete
  5. Todd SpringerMarch 29, 2010 at 10:06 PM

    10 minutes elliptical
    3 x 15 pushups, 3 x 30 crunches

    5 x :60 Wall Sits (:30 rest between)
    5 x 30 Explosive Heel Raises (:30 rest between)
    4 x 25 Squat Jumps (:30 rest between)
    4 x 25 Explosive Pivots with Disc, varying lengths (:30 rest between)

    3 x 30 Crunches
    3 x 60 Abdominal Flutter Kicks
    3 x 15 Pushups
    :60 Plank

    ReplyDelete
  6. AllisonMarch 30, 2010 at 9:06 AM

    30 minute easy run

    ReplyDelete
  7. kbfMarch 30, 2010 at 12:21 PM

    3/28 (sunday): pick-up

    3/29 (monday):
    "Magic 50": 5 sets of...
    5 reps per arm of 1-arm DB snatches, 30lbs
    5 reps per arm of 1-arm DB swings, 30lbs
    10 jumping jacks
    rest up to 60 sec between sets.
    time ~ 6:15

    Ab/Core Circuit: 3 sets of
    - 5 Turkish Get-ups per side, 10lbs
    - 6 Deadlift twists per side, 45lbs
    - 15 V-ups, 10lb
    - 15 Supermans
    Rest up to 60 sec between sets.
    Finish with stability planks.

    ReplyDelete

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