TEAM SPARTANIC GS TRAINING AT MASC

KIM

oalc

4 minutes

20kg

L 6,6 R 6, 6

4 minutes

16kg

L 2,2 R 2,2

4 minutes

20kg

L 10,10 R 10,10

JASON

LCCJ

4 minutes

2/24kg

6,6,6,6

4,4,4,4

1,1,1,1

ERIC

LCCJ

4 minutes

2/16kg

7,7,7,7

9,9,6,6

7,6,6,6

heavy 1 hand swings

5 minutes

switching hands every 30 seconds

7-28-2009 ALLIANCE 0600

WARM UPS

CORE

high windmill 10 L/R

1 leg dead lift-kbell in opposite hand 10 L/R

kbell v-ups 10

kbell sit backs 10

3 rounds

STRENGTH

pressing pyramid

clean and press

1, 2, 3, 4, 5 L/R

alternating swings 30

2 rounds

2 hand swings heavy 10

push ups 10

10 rounds

7-25-2009 MASC

3 minute alternating swings

1 minute rest

6 minutes jerks-switching hands on the minute

2 minutes rest

6 minutes snatch-switching hands on the minute

2 minutes rest

4 minutes clean and squat-switching hands on the minute

2 minutes rest

4 minutes 1 hand swings-switching hands on the minute

sots press 10 L/R

overhead squat 10 L/R

bent press 5 to 10 L/R

renegade rows 10

7-23-2009 MASC

HEAVY DAY

5 max reps

30 seconds to 1 minute rest

heavy swings

doubles

10 reps

3 to 5 sets

heavy pressing

singles

5 reps L/R

3 to 5 sets

heavy pressing

doubles

5 reps

3 to 5 reps

heavy squats

doubles

5 reps

3 to 5 reps

heavy cleans

singles

5 reps L/R

3 to 5 reps

7-23-2009 ALLIANCE 0600

WARM UPS

back/forward bending, palms up side bend, trunk twisting, shoulders, lunge/knee pull

CORE

kbell v-ups 10

russian twists 20

kbell seated knee ups 10

kbell sit backs 5L/5R

3 rounds

STRENGTH

clean and press 5L/5R

25- 2 hand swings

5 rounds

single leg dead lifts holding kbell in opposite hand 10L/10R

high windmill 5L/5R

good mornings 10

3 rounds

alternating bent over rows 20

floor press 10L/10R

2 hand swings to high pulls 30

3 rounds

kbell armbar

MASC 10am

After recovering from the 0600 workout, I still have some gas in the tank.

20 minutes
clean and jerk
alternating 1 rep R/1 rep L
setting down the kbell a moment between each rep
88lbs kbell for 87 reps

ALLIANCE 0600

WARM UPS
scorpions, cobras, hip crossovers, glute marching, hindu squats, hindu push ups, deck squats

CORE
Top of TGU

METABOLIC
2 hand swings-3 minutes
1 minute rest
clean and push press-switching on the minute-4 minutes
1 minute rest
1 hand squat-1 hand swing-1 hand lunge-1 minute each switching at 3 minutes-6 minutes
2 minutes rest
tactical lunge-2 hand swing to high pull-8's-alternating bent over row-1 minute each-4 minutes
2 minutes rest
clean, squat, push press-switching on the minute-8 minutes
2 minutes rest
1 hand swings L/R-alternating swings-2 hand swings-1 minute each-4 minutes

0600 ALLIANCE

WARM UPS

twisting-shoulders-balance-lunge and knee pull-cobras

FREE FLOW

1 minute work/30 seconds active rest

intermittent 30 seconds rest

a good 45 minutes of hard work

MASC GROUP 7-15-2009

BARN BURNER!!!

2 minute rounds

1 minute rest

2 rotations

1. wall ball

2. medicine ball slams

3. kbell hot potato

4. deck squats

5. jump rope

6. kbell step ups

7. overhead kbell lunges

8. trx horizontal pull ups

9. walking 2 hand kbell swings

10. walk out to elbows-walk in

MASC 7-14-2009

LCCJ 2/24kg-5 minutes-31 reps-Jason

LCCJ 2/16kg-5 minutes-29 reps-Eric

OALC 1/16kg-10 minutes-60L-56R-Kim

3 minutes

10 double swings/5 seconds rack holds

Jason 2/24kg

Eric 2/16kg

3 minutes

double cleans

Jason 2/24kg

Eric 2/16kg

heavy 1 hand swings

10 L/R

3 rounds

Jason 40kg

Eric 28-32kg

double jerks

100 reps

2/12kg

0600 ALLIANCE 7-14-2009

WARM UPS

scorpions-cobras-hip crossovers-glute marching-dragon twisting-power lunges-alternating tpush ups

CORE

single kbell knee to elbow 10/10

russian twists 20

kbell v-ups 20

wipers 20

3 rounds

METABOLIC

2 hand swings-2 hand squats-push press split L/R-alternating lunges-8's to a hold-1 minute rest

10-15-20-25-30

clean and press

6 minutes switching hands on the minute

WHITE MEN CAN"T JUMP???

Steve Cotter the human hydraulic piston!

SATURDAY MORNING GS TRAINING

5 minutes clean and jerk
single or double
jason 2/16kg 70 reps
kim 1/12kg 43L 42R
eric 2/16 kg 40 approx.

3 minutes rest

2 minutes clean and jerk
single or double
jason 2/16kg 32 reps
kim 1/20kg 15L 13R
eric 2/16kg 17 reps

2 minutes rest

2 minutes clean and jerk-1/15seconds
single or double

2 minues rest

2 minutes clean and jerk-1/15seconds

2 minutes rest

2 minutes clean and jerk-1/30seconds

2 minutes rest

6 minutes of single jerks
switching hands on the minute

2 minutes rest

heavy 2 hand swings
1 minute work/1 minute rest
3 sets

0600 07-09-09 ALLIANCE

WARM UPS
twisting-bending forward/back-palms up/overhead side bends-t,y,w,l-shoulders

CORE
high windmills 5/5
single leg dead lifts 5/5
suitcase lift 5/5
3 sets

METABOLIC
clean-squat press/2 hand swings
cl-sq-pr 1 L/R
20 2 h sw
cl-sq-pr 2 L/R
20 2 h sw
cl-sq-pr 3 L/R
20 2 h sw
cl-sq-pr 4 L/R
20 2 h sw
cl-sq-pr 5 L/R
20 2 h sw
cl-sq-pr 4 L/R
20 2 h sw
cl-sq-pr 3 L/R
20 2 h sw
cl-sq-pr 2 L/R
20 2 h sw
cl-sq-pr 1 L/R
20 2 h sw

MASC GROUP 07-08-09

HAPPY BIRTHDAY KIM!

WARM UPS
lunge/tilt-low lunge-duck walks and hops-walk out/in-deck squats

38 reps/1 minute rest
2 hand swings
2 hand squats
cleans R
cleans L
alternating lunges
1 hand swings R
1 hand swings L
push press or jerk R
push press or jerk L
alternating swings
good mornings
tactical 8's
2 hand swings with high pulls

0600 07-07-09 ALLIANCE

WARM UPS
twisting-back/forward bending-palms up side bends-arm circles-alternating backwards lunging/knee to ankle/knee pull-hindu squats-hindu push ups

1/4 TGU
10 R/L

METABOLIC
10 minutes of work/5 exercises-2 minutes an exercise/2 minutes of rest
1. 2 hand swings
2. v-ups
3. push press 1/1
4. body weight squats
5. floor press 1/1

2 minutes of rest

1. 1 hand swings 1/1
2. straight leg sit ups
3. 2 hand squats
4. push ups
5. tactical lunges

2 minutes of rest

1. figure 8's
2. leg lifts
3. clean and press 1/1
4. mtn climbers
5. clean and squat 1/1

2 minutes of rest

1. clean and lunge and press 1/1
2. squat thrusts
3. squat and push press 1/1
4. walk out/in
5. 1 hand swings and cleans 1/1

IT"S A BIRD, IT"S A PLANE...

NO! IT"S JUST STEVE COTTER PROVING TO US ONCE AGAIN THAT HE IS NOT HUMAN!!!

0600ALLIANCE GROUP...

UGH! Am I really working out at 6am?

WARM UPS
scorpions, cobras, hip crossovers, glute bridge with leg extended, walk out/in

ABS
good mornings 10
russian twist 10
kbell v-ups 10
3 sets

METABOLIC
1 minute intervals
2 hand swings
plank
2 hand squats
half plank
8's
REST
2 hand overhead squats
push ups
2 hand alternating lunges
flutter kicks
passing
REST
clean, squat, press R
side half plank
clean, squat, press L
side half plank
2 hand swing to high pull
REST
push press R
single leg dead lifts R
push press L
single leg dead lifts L
8's
REST
clean, squat, lunge R
1 hand swings R
clean, squat, lunge L
1 hand swings L
slingshot passing
plank

TIMED SETS...

6-30-2009

WARM UPS

3 minutes alternating swings
2 minutes rest
3 minutes jerks R
2 minutes rest
3 minutes jerks L
2 minutes rest
6 minutes clean 3L/3R
2 minutes rest
3 minutes squats
2 minutes rest
6 minutes snatch 3L/3R
3 minutes rest
tabata jump squats 20/10 8 sets
tgu 20

0600 ALLIANCE GROUP

6-30-2009

WARM UPS
alternating lunges with knee pulls, walk out/in, hindu push ups and squats, starbursts

OH SQUAT PROGRESSION
arms overhead locked out, feet under hips 5/feet close 5
arms overhead palms together locked out, feet under hips 5/feet close 5

alternating swings
racked squats L/R
push press L/R

20 30 40 50 rest 40 30 20
05 10 15 20 rest 15 10 05
05 10 15 20 rest 15 10 05

2 hand swings
light 30, medium 20, heavy 10, medium 20, light 30, medium 20, heavy 10

HEAVY STUFF...

6-27-2009
Justin payed us a visit. We worked hard then ate badly. That's living!

clean and jerk/heavy
1 minute on/1 minute off
10 sets

2 hand swings/heavy
1 minute on/30 seconds off
5 sets

low windmill/heavy
1 minute on/30 seconds off
2 sets

pressing L/R
10, 8, 6, 4, 2, to failure

A GEM FROM MR. COTTER...

6-25-2009

high/low windmills 5 L/R
double snatch 5
suitcase dead lifts 5 L/R
single leg dead lifts 5 L/R
tgu or sotz press 5 L/R
3 sets with minimal rest

ALLIANCE GROUP

6-25-2009

WARM UPS
standing twist, bending back and forward, side bends with fingers clasped and palms up, lunge with knee pull, cossacs, hindu push ups and squats

TOP OF TGU
standing press, overhead lockout, reverse lunge with opposite leg, bend to the side and find floor with palm 10 L/R

BOTTOM OF TGU
lying press, lockout, bend same leg, heel push, roll up to elbow, palm 10 L/R

METABOLIC
1 minute work/30 seconds passing
2 sets
1. 2hand swings
2. 2hand squats
3. tactical 8's
4. 2hand lunges
5. press L
6. press R
7. sumo squats
8. alternating swings
9. clean and lunge L
10. clean and lunge R
11. slingshot pass

MASC GROUP

6-24-2009
Very unscripted.
Worked on some snatch technique.

ANOTHER BRANCH...

6-23-2009
Today was my first class teaching at Alliance Physical Therapy.

WARM UPS
scorpions, cobras, hip crossovers, glute marching, shoulders, Y, T, W, L, hindu push ups and squats, power lunges

ABS
iron wall 20
low windmill 10 L/R
seated twists 20
shredders 20
wipers 20

1 minute work/30 seconds work
miscellaneous kbell and body weight exercises
rest periods mixed in
40 minutes of work

I haven't trained like this for awhile. I felt it.