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

SOLO TRAINING

10 am

4 laps around the old bone yard circuit

downhill, uphill, level, repeat

jog home

345pm

MASC

WARM UPS

clubs

med ball

agility

deck squats, pistol on the way down

METABOLIC CONDITIONING

1. single kettlebell jerks 5 L+R/40kg

2. 1 hand swings 10 L+R/40kg

3. hindu squats 25

1 minute rest

10 sets

I kept the same pace all the way through. No more than 1 minute to complete each exercise.

SATURDAY 10-24-2009 MASC

2 kettlebells

squat and strict press

30 to 60 seconds rest

1, 2, 3, 4, 5

2 minutes rest

single kettlebell jerks L + R

30 to 60 seconds rest

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

2 minutes rest

2 kettlebell suitcase squats

30 to 60 seconds rest

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

2 minutes rest

military press L+R

30 to 60 seconds rest

5 sets of 5

2 minutes rest

2 hand swings

30 to 60 seconds rest

25, 50, 75

BACK WITH A VENGEANCE!!!

Thursday

October 22, 2009

MASC

Recently returned from an excellent KB workshop.

Time to get back into a good groove and consistent posting.

Warm ups

Indian Clubs and joint mobility

5 rounds

2 minutes or work

30 seconds of rest

1. rowing, double or single jerks, deck squats

2. rowing, double or single jerks, deck squats

3. rowing, double or single jerks, deck squats

4. rowing, single long cycle, deck squats

5. rowing, single long cycle, deck squats