03-28-2009
Light warm up
Intervals
1 minute work/2 minutes active rest
One arm jerks switching hands every work minute/Alternating swings
10 rounds
Sunday, March 29, 2009
03-25-2009
Groovin' with the group!
Light warm up
Round 1-1 minute work/30 second rest
Wall-ball
Walk-out to elbows-walk in
Jump squats
Full plank
Duck walks
2 hand swings
Racked squats
Farmer's walk
Round 2-1minute work/30 second rest
Wall-ball
Walk-out to elbows-walk in
Jump squats
Full plank
Duck walks
2 hand swings
Racked squats
Farmer's walk
Round 3-30 second work straight through no rest
Wall-ball
Walk-out to elbows-walk in
Jump squats
Full plank
Duck walks
2 hand swings
Racked squats
Farmer's walk
3 minute rest
10 minute set with light kbell without setting it down.
Combo of swings, cleans, presses, figure 8's, etc...
Light warm up
Round 1-1 minute work/30 second rest
Wall-ball
Walk-out to elbows-walk in
Jump squats
Full plank
Duck walks
2 hand swings
Racked squats
Farmer's walk
Round 2-1minute work/30 second rest
Wall-ball
Walk-out to elbows-walk in
Jump squats
Full plank
Duck walks
2 hand swings
Racked squats
Farmer's walk
Round 3-30 second work straight through no rest
Wall-ball
Walk-out to elbows-walk in
Jump squats
Full plank
Duck walks
2 hand swings
Racked squats
Farmer's walk
3 minute rest
10 minute set with light kbell without setting it down.
Combo of swings, cleans, presses, figure 8's, etc...
Tuesday, March 24, 2009
It's a snatch thing...
SNATCH
2 minute set-1 minute L/1 minute R
Jason-16kg-12L/12R
Kim-12kg-12L/12R
Eric-12kg-12L/12R
1 minute rest
4 minute set- 2 minutes L/2 minutes R
Jason-16kg-21L/21R
Kim-12kg-15L/15R
Eric-12kg-15L/15R
3 minute rest
6 minute set-3 minutes L/3 minutes R
Jason-20kg-12L/12R
Kim-12kg-12L/12R
Eric-12kg-11L/11R
3 minute rest
3 minute set double kbell racked squats
3 minute rest
3 minute set heavy 1 hand swings-1:30 minutes L/1:30 minutes R
3 minute rest
3 sets of bw hindu squats
1 set of hindu push ups
bw horse stance squats shifting L and R
bw horse stance squats shifting L and R then center
bw jump squats 50 reps
2 minute set-1 minute L/1 minute R
Jason-16kg-12L/12R
Kim-12kg-12L/12R
Eric-12kg-12L/12R
1 minute rest
4 minute set- 2 minutes L/2 minutes R
Jason-16kg-21L/21R
Kim-12kg-15L/15R
Eric-12kg-15L/15R
3 minute rest
6 minute set-3 minutes L/3 minutes R
Jason-20kg-12L/12R
Kim-12kg-12L/12R
Eric-12kg-11L/11R
3 minute rest
3 minute set double kbell racked squats
3 minute rest
3 minute set heavy 1 hand swings-1:30 minutes L/1:30 minutes R
3 minute rest
3 sets of bw hindu squats
1 set of hindu push ups
bw horse stance squats shifting L and R
bw horse stance squats shifting L and R then center
bw jump squats 50 reps
03-21-2009
Eric begins his journey towards the AKC Classic in November.
JERKS
Switching on the minute keeping a consistent pace.
6 minute set
Jason-24kg-15/min
Kim-16kg-16/min
Eric-12kg-15/min
3 minute rest
6 minute set
Jason-24kg-15/min
Kim-12kg-20/min
Eric-16kg-14/min
3 minute rest
6 minute set
Jason-24kg-15/min
Kim-16kg-18/min
Eric-16kg-14/min
3 minute rest
2 minute set heavy high pulls-1 minute L/1 minute R
2 minute rest
2 minute set heavy 2 hand swings
JERKS
Switching on the minute keeping a consistent pace.
6 minute set
Jason-24kg-15/min
Kim-16kg-16/min
Eric-12kg-15/min
3 minute rest
6 minute set
Jason-24kg-15/min
Kim-12kg-20/min
Eric-16kg-14/min
3 minute rest
6 minute set
Jason-24kg-15/min
Kim-16kg-18/min
Eric-16kg-14/min
3 minute rest
2 minute set heavy high pulls-1 minute L/1 minute R
2 minute rest
2 minute set heavy 2 hand swings
Thursday, March 19, 2009
03-19-2009
I warmed up with a variety of exercises today.
Single TGU's
Double TGU"S
Overhead squats
Sots pressing
Light juggling
1/4 TGU's
20 minute LCCJ
Jason 2/16kg kbells steady, smooth pace for 138 reps
Kim 1/12kg kbell 75L/75R
This was a brutal endeavor. I have never done the double LCCJ for 20 minutes. I hit 10 minutes and my mind said quit. 12 minutes my mind is screaming stop. 13:30 and I want to give in. 15 minutes and I get new life and finish strong.
Group
03-18-2009
Scorpions-Hip crossovers-Glute bridge-Glute marching-Walking lunges with pelvic tilt-Low lunging-Deck squat+squat thrust+sidekick+jump
30 minute set
100 2 h swings
75 bw squats
50 see saw press
25 step ups with 2 kbells
2 minute rest
1 minute full plank
1 minute half plank
1 minute table top
Tonight I decided to do a few TGU's. I haven't done any for some time. I warmed up with light weights. I grabbed the 88 and cracked out a couple left and right. No sweat! I went for the money and grabbed the 106! I did a nice, smooth TGU with my right like I had done it many times before but I hadn't! My strength and stability have gone through the roof due to my GS training. I'm eager to try the left when it heals up all the way and the tendinitis is gone.
St. Pat's
03-17-2009
Team Spartanic adds another member! Eric has committed to train for the AKC Classic in November. Do you think Las Vegas being the site for the comp had anything to do with it? Justin is on board as well. Our war party will inflict considerable damage in Vegas!
Jerks 1 minute L+R
15 bw squats
Jerks 2 minutes L+R switching on the minute
15 bw squats
Jerks 3 minutes L+R switching on the minute
15 bw squats
5 minutes rest
2h swing 1 minute
15 sit ups
2h swings 2 minutes
15 sit ups
2h swings 3 minutes
15 sit ups
2 minutes rest
Rack hold 1 minute L+R
Overhead hold 1 minute L+R
Saturday, March 14, 2009
Cool Crossfit WOD
Donkey Kong
21-15-9
Burpees
Crossfit kettlebell swings
Box hops
The GS training helped me get through this gem of a workout with minimal rest.
21-15-9
Burpees
Crossfit kettlebell swings
Box hops
The GS training helped me get through this gem of a workout with minimal rest.
Thursday, March 12, 2009
Time to mix it up now that the Arnold is over.
10 2H heavy swings 106lbs kbell
05 L/R heavy jerks 88lbs kbell
05 heavy squats 2/53lbs kbells
1 minute rest
5 times through
5 minute rest
5 minute alternating swings with moderate weight
2 minute rest
5 minute snatch set switching at the half
It's a group thing
Warm Ups
scorpions, hip crossovers, glute bridges, glute marching, walking lunges/hip tilt, low lunging, cossacks, deck squats adding squat thrust then side kick L/R then jump
The Workout
25 2 H swings
5/5 clean and press
05 bottoms up squat
15 figure 8's
5/5 racked lunges
10/10 cleans
5/5 floor press
15 overhead to knee
20 russian twist
25 alternating swings
1 minute rest
3 times through
3 minute rest
Abs
Seated:
knee ups
leg lifts
spreaders
circles
Lying:
leg lifts
flutters
6 inches
6 inches, open, close, 12 inches, etc...
Freakshow day 2
After getting some much needed sleep, today is our day. This will be a day of learning for us. We made a lot of mistakes but we now know better. The crowds were immense and the freaks were infinite. The day was long and stressful. Kim and I did not compete until late afternoon into evening. Despite the fatigue due to adrenaline and waiting around we both received silver in our respective weight classes.
Saturday, March 7, 2009
Freakshow day 1
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