GROUP
Warm Ups
scorpions, hip crossovers, glute march, hindu push ups, low lunging, duck walks and hops, walk ins and outs
Core
windmill high 5 L/R
windmill low 5 L/R
racked kbell-knee to elbow twists 10 L/R
1/4 get ups 10 L/R
3 times through-1 minute rest between
5 minute rest
Metabolic
2 hand swings 20
walkout to elbows-walk in to standing 10
power lunges 10
20 minutes resting as needed
Welcome Andy!
Sunday, April 26, 2009
Tuesday, April 21, 2009
Spednastic humor
Q. What did one vegetarian spy say to the other vegetarian spy?
A. We have to stop meating like this.
Q. What do you call a vegetarian who goes back to eating meat?
A. Someone who lost their veg-inity!
Sorry, inside joke...
A. We have to stop meating like this.
Q. What do you call a vegetarian who goes back to eating meat?
A. Someone who lost their veg-inity!
Sorry, inside joke...
The Mosh Pit
04-21-2009
Warm up with alternating swings, cleans, jerks, snatching
20 minute set
2 hand swings 10
Clean and jerk left 10
Clean and jerk right 10
Racked or bottoms up squats 10
5 minute rest
Single overhead holds
Switching hands on the minute
8 minute set
Warm up with alternating swings, cleans, jerks, snatching
20 minute set
2 hand swings 10
Clean and jerk left 10
Clean and jerk right 10
Racked or bottoms up squats 10
5 minute rest
Single overhead holds
Switching hands on the minute
8 minute set
The week in review...
04-18-2009
WARM UPS
Alternating swings, cleans, jerks, snatching
DOUBLE KBELL INTERVALS
1 minute work/1 minute rest
3 sets
Swings
Squats
Cleans
Jerks
High pulls right
High pulls left
Snatch right
Snatch left
STRENGTH WORK
04-14-2009
Group
MEDBALL WARM UPS
Standing rotations
Diagonal chops
Circles
Figure 8's
Single stiff leg deadlifts
Reverse diagonal chops
Lunge twisting to the outside
Reverse lunge-knee lift-overhead raise
21-15-9
Burpee
2 hand swings
Hops over medball
Lying leg lifts
OVERHEAD OLYMPIC PLATE EXERCISES
Sonz bend 10
Standing knee lifts 20
Squats 10
Alternating lunges 10
Russian twist 20
Sit backs 10
Knee ups sitting 15
Openers 15
Seated lifts 15
WARM UPS
Alternating swings, cleans, jerks, snatching
DOUBLE KBELL INTERVALS
1 minute work/1 minute rest
3 sets
Swings
Squats
Cleans
Jerks
High pulls right
High pulls left
Snatch right
Snatch left
STRENGTH WORK
04-14-2009
Group
MEDBALL WARM UPS
Standing rotations
Diagonal chops
Circles
Figure 8's
Single stiff leg deadlifts
Reverse diagonal chops
Lunge twisting to the outside
Reverse lunge-knee lift-overhead raise
21-15-9
Burpee
2 hand swings
Hops over medball
Lying leg lifts
OVERHEAD OLYMPIC PLATE EXERCISES
Sonz bend 10
Standing knee lifts 20
Squats 10
Alternating lunges 10
Russian twist 20
Sit backs 10
Knee ups sitting 15
Openers 15
Seated lifts 15
Tuesday, April 14, 2009
Callous rippin' fun...
04-14-2009
Warm up with alternating swings, cleans, snatching.
Switching hands on the minute
2 minute snatch
2 minute rest
4 minute snatch
2 minute rest
6 minute snatch
2 minute rest
8 minute snatch
5 minute rest
1 hand swings, heavy
25 L/R
3 sets
Warm up with alternating swings, cleans, snatching.
Switching hands on the minute
2 minute snatch
2 minute rest
4 minute snatch
2 minute rest
6 minute snatch
2 minute rest
8 minute snatch
5 minute rest
1 hand swings, heavy
25 L/R
3 sets
Lunchtime liftin'...
04-13-2009
2 hand swing 48kg 10 reps/clean and jerk 1 L/R
1 minute rest
5 sets
1 minute rest
Single leg stiff leg deads 48kg 5 L/R
3 sets
2 hand swing 48kg 10 reps/clean and jerk 1 L/R
1 minute rest
5 sets
1 minute rest
Single leg stiff leg deads 48kg 5 L/R
3 sets
GOOD FRIDAY
04-10-2009
There is no greater love than a man give his life for another man's life.
Warm up with alternating swings, cleans, snatching.
5 minute double LCCJ 24kg 6, 6, 6, 6, 6
3 minute rest
2 minute double LCCJ 24kg 11, 11
3 minute rest
1 minute Double Lccj 24kg 10
3minute rest
1 minute double LCCJ 32kg 7
There is no greater love than a man give his life for another man's life.
Warm up with alternating swings, cleans, snatching.
5 minute double LCCJ 24kg 6, 6, 6, 6, 6
3 minute rest
2 minute double LCCJ 24kg 11, 11
3 minute rest
1 minute Double Lccj 24kg 10
3minute rest
1 minute double LCCJ 32kg 7
It doesn't have to be fun to be fun!
04-08-2009
The Group
Warm ups
Scorpions
Hip Crossovers
Lunge with pelvic tilt
Low lunges
Walk ins and outs
Duck walks
Duck hops
Deck squats adding squat thrusts adding tuck jumps
2 hand swings
1 minute on/1 minute rest
5 sets
2 minute rest
Tactical lunges 30 seconds
Bottoms up squats 30 seconds
1 minute rest
5 sets
2 minute rest
Seated press 30 seconds
Seated overhead hold 30 seconds
1 minute rest
5 sets
2 minute rest
Single rack 1 minute hold/30 second rest
3 sets L/R
The Group
Warm ups
Scorpions
Hip Crossovers
Lunge with pelvic tilt
Low lunges
Walk ins and outs
Duck walks
Duck hops
Deck squats adding squat thrusts adding tuck jumps
2 hand swings
1 minute on/1 minute rest
5 sets
2 minute rest
Tactical lunges 30 seconds
Bottoms up squats 30 seconds
1 minute rest
5 sets
2 minute rest
Seated press 30 seconds
Seated overhead hold 30 seconds
1 minute rest
5 sets
2 minute rest
Single rack 1 minute hold/30 second rest
3 sets L/R
Tuesday, April 7, 2009
Catching up...
04-04-2009
Justin pays a visit to the Spartanic training grounds.
Warm up with duck hops and walks, walking lunges with flexed knee holds, walk ins and outs.
light swings, cleans, and snatching.
Switching on the minute notating the average reps each minute L/R
2 minute OALCCJ
Jason-24kg-15 reps
Kim-16kg-15
Eric-16kg-11
Justin-20kg-13
2 minute rest
4 minute OALCCJ
Jason-24kg-15
Kim-16kg-15
Eric-16kg-11
Justin-20kg-12
2 minute rest
6 minute OALCCJ
Jason-24kg-15
Kim-16kg-14
Eric-16kg-11
Justin-20kg-12
2 minute rest
8 minute rest
Jason-24kg-11
Kim-16kg-8
Eric-12kg-11
Justin-20kg-12
5 minute rest
2 hand swings-heavy-1 minute on/1 minute off x 3 sets
Our torturous endeavors were rewarded by delicious bar food at Burgh's Pizza n' Wings!
04-02-2009
Light warm up with swings, cleans, and snatching
4 minute set of cleans
Jason-double 16kg-no count
2 minute rest
3 minute jerk set
Jason-double 16kg-24 reps
3 minute rest
3 minute jerk set
Jason-double 16kg-24 reps
3 minute rest
3 minute jerk set
Jason-double 16kg-40 reps
3 minute rest
3 minute jerk set
Jason-double 16kg-12 reps
2 minute rest
Body weight jumps squats-25 reps/1 minute rest x 5sets
50 continuous hindu squats
03-31-2009
Light warm up with swings, cleans and snatching
3 rungs of pressing ladder-heavy
30 seconds to 1 minute rest between sets and rungs
2 minute rest
4 sets of 2 hand swings-heavy-10 to 20 reps
2 minute rest
3 sets of cleans-heavy-5 reps L/R
Justin pays a visit to the Spartanic training grounds.
Warm up with duck hops and walks, walking lunges with flexed knee holds, walk ins and outs.
light swings, cleans, and snatching.
Switching on the minute notating the average reps each minute L/R
2 minute OALCCJ
Jason-24kg-15 reps
Kim-16kg-15
Eric-16kg-11
Justin-20kg-13
2 minute rest
4 minute OALCCJ
Jason-24kg-15
Kim-16kg-15
Eric-16kg-11
Justin-20kg-12
2 minute rest
6 minute OALCCJ
Jason-24kg-15
Kim-16kg-14
Eric-16kg-11
Justin-20kg-12
2 minute rest
8 minute rest
Jason-24kg-11
Kim-16kg-8
Eric-12kg-11
Justin-20kg-12
5 minute rest
2 hand swings-heavy-1 minute on/1 minute off x 3 sets
Our torturous endeavors were rewarded by delicious bar food at Burgh's Pizza n' Wings!
04-02-2009
Light warm up with swings, cleans, and snatching
4 minute set of cleans
Jason-double 16kg-no count
2 minute rest
3 minute jerk set
Jason-double 16kg-24 reps
3 minute rest
3 minute jerk set
Jason-double 16kg-24 reps
3 minute rest
3 minute jerk set
Jason-double 16kg-40 reps
3 minute rest
3 minute jerk set
Jason-double 16kg-12 reps
2 minute rest
Body weight jumps squats-25 reps/1 minute rest x 5sets
50 continuous hindu squats
03-31-2009
Light warm up with swings, cleans and snatching
3 rungs of pressing ladder-heavy
30 seconds to 1 minute rest between sets and rungs
2 minute rest
4 sets of 2 hand swings-heavy-10 to 20 reps
2 minute rest
3 sets of cleans-heavy-5 reps L/R
Subscribe to:
Posts (Atom)
