March 2011
9 posts
Just a lil bit
30 minute run on treadmill
then….
200 leg spreaders (on leg magic)
800M death sprints
800M sprints (1/2 mile)
1. 3:42
2. 3:33
3. 3:25
4: 3:25
Shoulders:
DB lateral front raises- 10, 10, 10
DB lateral side raises- 10, 10, 10
DB up right rows- 10, 10, 10
Barbell shoulder press- 10, 10, 10
then later…..
Ankle weighted: (each leg)
hip extensions- 20, 20, 20
mull kicks- 20, 20, 20
fire hydrates- 20, 20, 20
SealFit training
Warm up:
1 mile run, 3 rounds of: 5 pull ups, 10 dips, 15 air squats
Strength: Front squats 8-8-6-6-3-3 (65, 65, 75, 75, 80, 80)
Stamina: 4 rounds, not timed of:
3 Front squats (85lbx2, 95lbx2), 10x weighted sit ups (elevated w/ 20lb DB)
Work capacity: 3 rounds, max reps for 2 min @ each station, 1 min rest between rounds-
KB swings 35lb- 40, 40, 38
Box jumps- 40, 50, 52 (last two I did...
Intervals
Friday company PT
1 mile run at 75%
2 x .50 mile sprints
4 x 400M sprints
total: 3 miles
Deadlifts
AM:
30 minute run on treadmill
then PM…..
4 rounds for time of:
7 muscle ups or 21 pull ups and 21 dips
Deadlifts (125lb)- 15 reps
Walking lunges- 30 steps
=22:52
Hump day
AM:
20 minute run on treadmill
then PM WOD:
15 min on stair stepper
2,000M row
4 rounds of:
Barbell complex:
deadlift, up right row, squat clean, push press, back squat/ burpee- 6x
HAM complex (hip stretch)- 6x
then….
4 rounds of:
ankles to bar- 10
15 seconds of jumping lunges
Cav country
4.88 mile run down at Cav Country. (38:55)
Hump day
AM Workout:
2 mile run
Ab mat crunches- 15, 15, 15, 15, 15
Ab mat oblique crunches- 10, 10, 10, 10, 10 (each side)
Afternoon WOD:
3 rounds for time of:
400M run
9 pull ups
15 thrusters (65lbs)
=16:49
then….
2,000M row
Early morning
30 minute run
then later….
1 mile warm up
3 rounds for time of:
20 Sumo deadlift high pulls (65lbs)
20 dips
20 push ups
=16:23
ABS:
Cable Crunches- 15, 15, 15, 15, 15
Cable oblique crunches- 10, 10, 10, 10, 10 (each side)