SUNDAY

Graveyard trot

20 minutes

Nice pace

Beautiful day

MASC 11-14-2009 SATURDAY

SWINGS AND STUFF

LOTS OF SWINGS!!!

THURSDAY 11-12-2009

6 am KB class at Alliance PT

Afternoon run

Canon-Mac track

4 miles

10 minute miles

Slow...

MASC 11-11-2009 WEDNESDAY

WARM UPS

1 minute each

passing-alt swings-2 hand swings-1 hand swings right-1 hand swings left

2 minutes rest

1 minute/30 seconds rest between each exercise

bench/box step ups

2 hand swings

walk out/in

tactical lunges

deck squats

clean/squat/press

4 sets

2 minutes rest

lower body body weight exercises

MASC 11-10-2009 TUESDAY

OALC

12 minutes switching arms each minute

2 minutes rest

Rack squat right 1 minute

1 hand swing right 1 minute

Rack squat left 1 minute

1 hand swing left 1 minute

1 minute rest

3 sets

2 minutes rest

1 hand swing with 2 kettlebells in one hand

30 seconds right

30 seconds rest

30 seconds left

30 seconds rest

3 sets

2 minutes rest

20 deck squats

MONDAY 11-09-2009

SOUTH PARK

4 laps at the fairground oval

medium pace

10 sets of stairs

medium pace

100 step ups on 24 inch+ concrete barrier

25 minutes total.

SUNDAY 11-08-2009

Moderate paced run in the outer most lane at Canon-Mac track

16 laps/4 miles

Felt descent, low back sore from workout the day before, feet a little sore, not bad for 230lbs

MASC 11-07-2009

Indian club warm ups

Double jerks 1 minute

Double cleans 1 minute

Rest 1 minute

5 rounds

2 minutes rest

Double LCCJ 30 seconds

Double swings 30 seconds

Rest 30 seconds

10 rounds

2 minutes rest

Windmill high/low 10/10

3 sets

THURSDAY 11-05-2009

Moderate workout with my 6am flock.

9am run in the bone yard, 6 laps, downhill, uphill, level, run home.

3pm bicycle ride, hill climb intervals, 30 minutes.

Super Frog here I come! 11-03-2009

6 am put my flock through their paces at Alliance Physical Therapy.

845 am 6 laps around the tombstone track (downhill, uphill, level), jog home, 27 minutes.

4 pm MASC

CLUB WARM UPS

WORKOUT

3 minutes LCCJ 2/16 kg sprint

2 minutes rest

2 minutes LCCJ 2/16 kg sprint

2 minutes rest

1 minute LCCJ 2/20 kg sprint

2 minutes rest

1 minute LCCJ 2/24 kg sprint

2 minutes rest

1 minute LCCJ 2/28 kg sprint

2 minutes rest

5 minutes alternating swings 20 kg

2 minutes rest

2 minutes 1 hand swings R 16 kg

1 minute rest

2 minutes 1 hand swings L 16 kg

2 minutes rest

1 minute 2 hand swings 32 kg

2 minutes rest

ANIMAL BODY WEIGHT CONDITIONING

MASC SATURDAY 10-31-2009

1 minute work/30 seconds rest

Rower-average 45 spm

LCCJ 2-20kg average 10 rpm

5 sets

3 minutes rest

1 minute work/30 seconds work-no rest

jerks 2-20kg

rack

2 sets

2 minutes rest

cleans 2-20kg-10

deck squats 5

30 seconds rest

sprint through 5 sets

2 minutes rest

2 hand band swings 24kg

20 seconds work/10 seconds rest

10 sets