Weekend Workout

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

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...

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

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

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

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.

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.  

Freakshow day 1

I can sum it up in 3 words, testosterone and silicone!

There are some normals there like myself who train for pain and not for vanity.

Today is the big day, 10 min double lccj with 2/24kg bells.