Strength

Mike, Parinaz, Brant, Ben, Jordan, Austin, Sabreena, Keith, Matt:

Warm up 10:00

3x5 wall squats

3x5 pull-ups


I gave a super sweet Halloween week workout; nobody was impressed, excited, or more than excite, but were mostly confused and angry:

4x1 @ 90+% of max

3x2 @ 85+% of max

2x3 @ 80+% of max

x5 @ 75+% of max

x10 @ 70+% of max

x20 @ 65+% of max

These were the options for the workouts, and they could have chosen from these exercises:

Back squat

Front squat

Strict press

Bench press

Dead lift


Mike: x10 front squats @ 225#

Parinaz: x10 back squats @ 135#

Brant: x10 dead lifts @ 145#

Ben: x10 dead lifts @ 205#

Jordan: x17 dead lifts @ 285# - a tad aggressive 

Austin: x20 dead lifts @ 225#

Sabreena: 4 x 1 dead lifts @ 155-185# (new personal best)

Keith: x10 dead lifts @ 265#

Matt: x10 back squats @ 210#


Following this, everyone got to chose 2 exercises and complete a ladder from 15-12-9-6-3 and then that was all that happened. Some chose aggressive shit, and some did not. Cool story.

 

Kirsty:

3x5 wall squats

3x5 pull-ups

5x5 dead lifts @ 115#

5x3 dead lifts @ 145#

x2 dead lifts @ 175#

x2 dead lifts @ 195#

x2 dead lifts @ 205#

x4 dead lifts @ 205#

x10 dead lifts @ 205# - new personal best 10 rep. 

#BOSSWOMAN

Strength

Mike, Shal, Sabreena, Keith, Brook, Ali, Steve, Nic, Ben, Joran:

Warm up 10:00

3x5 wall squats

3x10 goblet squats

5x5 light dead lift

2x3 medium dead lift

1x2 @ 75% of 2 rep

4-6x1 dead lifts working up to heavy single rep max (03-12% above 2 rep max):

Mike: 425# - personal best

Shal: 200# - personal best

Sabreena: 175# - personal best

Keith: 315# - personal best

Brook: - 325# - personal best

Ali: 225#

Steve: 495#

Nic: 420# - personal best

Ben: 255# - personal best

Joran: 400# - personal best

Following the workout do some stretching, or standing, or some sort of something. 


Strength

Jordan, Mike, Sabreena, Shalyn, Keith:

Warm up 10:00

x30+ pull-ups/muscle ups/chest to bar pull-ups


Work up to heavy 2 rep max dead lift:

*working within 2-8% above 3 rep max from last week...

Jordan: 365#

Mike: 385#

Sabreena: 150#

Shalyn: 180#

Keith: 285#

*all of these numbers are higher than previous 1RM's. Go team!


x55 strict overhead press @ some sort of bar + weight.






Conditioning

Paul, Jake, Devon, Jessi, Erin:

Warm up 10:00

+ x30 pull-ups 

*do some number of pull-ups over 30.

Do some warm up dead lift sets.


x5 dead lifts @ bodyweight - 150% of bodyweight

:40 plank on elbows

:30 rest

8 rounds


Ladder from 10-1 of strict overhead press @ 40% of bodyweight

*in between each step of the ladder complete 5 heavy ball slams


Cooldown: finish the day with some more pull-ups.


Conditioning

Austin, Mike, Oleg, jordan, Tim:

Warm up 10:00

x50 push-ups

x30 pull-ups


x15 bench press @ 115-135#

x6 bent over row @ dbs 20-30#

x6 curl

x6 bent over row

x6 curl

x6 strict press

xpush-ups to failure on dbs

3:00 rest


7:00 burpees, or 7:00 burpee-pull-ups

Mike - 115 burpees

Oleg - 119 burpees

Austin - 65 burpee pull-ups @ 8' bar

Jordan- 50 burpee pull-ups @ 8' bar

Tim - 62 burpees





Conditioning

Ben, Nic, Shalyn, Melissa, Oleg, Jordan, Keith:

Warm up 10:00

Freestyle some push-ups + pull-ups + muscle-ups

Warm up with some dead lifts progressing to 85% of 3 RM dead lift.


Workout:

11 rounds no rest...

x5 toes to bar

x3 weighted burpees (15-30# dbs)

x1 dead lift @ 85% of 3RM dead lift 


Freestyle some dips + rope climbs + pull-ups + bent over row, and what have you. 


Track

Chase:

Warm up: 

4 x 60 meter grass run

Stretch

Dynamic stretch

Drills

3 x 10 meter 3-point starts

3 x 10 meter block starts

3 x 60 meter sprints 

1 x 400 meter jog

Stretch


This is Shady, he is my sister's dog, he has three legs, and likes to bring the noise. He helped me out staying on track today. 


Track has become the thing I do with a large portion of my time. I am not sure exactly what draws me towards the damn sport, but I sure do love it. The most important aspect, for me, is the complexity of what to the naked eye seems to be so simple. The objective will always to pursue a faster time, but the older I get, and the more exposure i have with the sport, I genuinely just want tot get out and sprint. Starting at 28, and now in my 30's I have no objective but to have fun and explore my physical ability. Hours of time have been spent warming up, cooling down, gaining weight, gaining strength, sleeping, eating, icing, the list really goes on and on; all to just run a straight, or a half of a lap on a track. Here is to another 10 months of training!


A couple hours later at the gym:

@ 145# every :90 complete:

x2 hang clean 

x2 front squat

x2 push press

x2 box jump


Work up to 65% of back squat max, and then...

5x5 back squat @ 265# - resting 2:00 between sets


Every minute on the minute for 7 rounds...

x5 bent over row @ 115#

x5 strict pull-up

Conditioning

Chase, Melissa:

Warm up 10:00

3 x 1-5 pull-up ladder (weighted if possible)


Complex: 5 reps each/5 rounds total @ 55-95#

Dead lift

Bent over row

Hang clean

Strict press

Front squat push press

*rest 1:00-2:00 between complexes 


Over 8 sets, work up to heavy 5-rep bent over row:

Chase - 200#

Melissa - 105#


7:00 movement of some stuff:

Sit-ups

Push-ups

Kb snatches

Russian twists

Planks

*do randomized times, sets straight for 7:00

DSC_3871.JPG




Conditioning

Paul, Jordan, Jeremy, Jake, Jessi:

Warm up 10:00

3x5 wall squats

2 x 1-5 pull-up ladder (weighted if possible)

2x5 dead lifts  @ light weight


Complete every 1:00 on the minute for 10:00...

x5 dead lifts @ bodyweight +

x10 push-ups


Circuit:

1:00 work stations/:30 rest periods

Step-ups

Box jumps

Push press @ dbs

Straight leg dead lifts @ kb

Jumping pull-ups

Kb swings

Ball slams

Russian twist @ ball

Push-ups

Plank


x20 dead lifts @ weight used for the warm up sets. 


DSC_3826.JPG

^ Jake rounding out a solid comment, "you mother fucker." ^

Conditioning

Paul, Devon, Jordan, Jake, Jessi:

Warm up 10:00

3x5 wall squats

3x5 jumping pull-ups


Barbell complex (5 reps of each)

Dead lift

Bent over row

Hang clean

Strict press

Front squat

Push press

*rest 1:00-1:30 between rounds

* 5 rounds total

*65-95#


Bench press ladder from 1-10 @ 50% of 1RM

Burpee ladder from 10-1 


:30 row sprint - hard/:30 active recovery - slow - 4 rounds

 

Dan:

Warm up 10:00

x50 overhead walking lunges @ 20# ball

x50 farmer carry walking lunges @ 30# dbs 


Dumbbell complex ladder from 10-1 @ 20# dbs:

Dead lift

Bent over row

Curl

Strict press

Squat

Push press

Push-up

*rest :30 between each step of the ladder

*10 of each, 9 of each…down to 1 of each


7:00 ski @ moderate pace

Conditioning

Dan, Helen:

Warm up 10:00

3x5 wall squats

3x5 pull-ups

3x5 push-ups


5 rounds...

x15 goblet squats @ medium weight

x30 mountain climbers

20 yards bear crawl

x10 jumping pull-ups

1:00 rest


50-40-30-20-10/25-20-15-10-5

Russian twists/push-ups


 

Devon, Jeremy, Derek:

Warm up 10:00

Ladder from 1-10

Kb swings + box jumps


Complete every 2:00 for 11 rounds:

x5 back squats @ 50% of 1RM +

x5 jumping pull-ups


Complete a bunch of dips, and push-ups

Strength/Conditioning

Steve, Mike:

Warm up 10:00

3x5 wall squats

3x5 pull-ups

2x5 dead lifts @ 135#

2x5 dead lifts @ 205#

2x3 dead lifts @ 275#

2x2 dead lifts @ 315#

*from here do some singles, and then find 5 rep effort:

Steve: 405#

Mike: 330# 


Player 1: ski 2:30 @ moderate effort

Player 2: x5 bupree pull-ups + x5 ball slams @ 40# ball

5 rounds 

 

Dan, Helen:

Warm up 10:00

Ball slam + push-up ladder from 1-12 


5 rounds of...

x5 burpees

x10 kb swings 

x30 step-ups


x200 russian twists

x100 ab-mat sit-ups

 

Chase:

Warm up 2:00 + stretching

3x5 wall squats

3x5 pull-ups

2x5 dead lifts @ 135#

2x5 dead lifts @ 205#

2x3 dead lifts @ 275#

2x2 dead lifts @ 315#

x1 dead lift @ 345#

x1 dead lift @ 365#

x1 dead lift @ 385#

x1 dead lift @ 405#

 


Conditioning

Paul, Jessi:

Warm up 10:00

5 rounds:

x5 pull-ups

20 yards lunges


Ladder from 12-1 of...

Bench press @ 135#/push-ups

Pull-ups

Ball slams @ 20-40#

Knees to elbows/Toes to bar

Dips/Strict press @ bar

 

Parinaz, Adrien:

Warm up 10:00

5 rounds:

x5 pull-up

20 yards lunges/x12 step-ups


8 rounds of...

Player 1:

x6 back squats @ 75-125#

x6 box jumps @ 24"

x6 ball slams @ 20-30#

*add weight after 2nd round.

Player 2:

Real rest


5x6 strict bent over row @ 65-115#



Conditioning

Melissa, Dale:

Warm up 10:00

player 1/player 2: 

3 x 1-4 pull-up ladders

3 x 1-4 dip ladders

3x10 goblet squat @ 44#


Ladder from 10-1 of...

Back squats @ 75/105#

Pull-ups

Ball slams @ 20#


Finish the day with some knees to elbows, or more back squats.

 

Gary:

Warm up 10:00

3x5 wall squats 

3x5 dead lifts @ 135#

x5 dead lifts @ 185, 205, 225, 245, and then,,,

x10 dead lifts @ 275#


Ladder from 10-1 of...

Bench press @ 135#

Pull-ups

Ring dips