Loc: Track Time: 5-ish, or when you get done setting up for the tailgate
800 meter Time trial
Warm-up very well, and run one loop around sanderson for a cool down
Friday, October 31, 2008
Thursday, October 30, 2008
Tuesday, October 28, 2008
Monday, October 27, 2008
couplets, couplets, couplets
sorry for not posting on Sunday but it was a rest day...
LOC: Sandy Ctr. Time: 5-ish
7 squat cleans 45# bar/ 7 push-ups ....15 rounds for time.
ladies use a med ball or 25# bar
Get some, Go again!
LOC: Sandy Ctr. Time: 5-ish
7 squat cleans 45# bar/ 7 push-ups ....15 rounds for time.
ladies use a med ball or 25# bar
Get some, Go again!
Thursday, October 23, 2008
Friday & Saturday Workouts
Saturday 25 Oct.... workout of your choice, Followed by Game Day Workout.
Note: Karla Hosp...Run the hill on Campus View Drive. This time do it 4x2xhill. Same rest applies
Friday 24 Oct....
The Army Physical Fitness Test
2 minutes timed push-ups & Sit-ups
2 mile timed Run. (8 laps on the track)
You have, at a maximum, of 20 minutes rest between each event. Hands can move but cannot be lifted off the ground in the push-ups, and sit-ups rest is at the top of movement.
This mimics what i'll be doing. keep your reps in 2 minutes and the 2 mile time... i'll score it
Notes: Karla Hosp do this workout...
5 push-ups/10 sit ups/15 squats = 1 rep
Do 15 reps with 1 minute rest between.
if you have questions call.
Note: Karla Hosp...Run the hill on Campus View Drive. This time do it 4x2xhill. Same rest applies
Friday 24 Oct....
The Army Physical Fitness Test
2 minutes timed push-ups & Sit-ups
2 mile timed Run. (8 laps on the track)
You have, at a maximum, of 20 minutes rest between each event. Hands can move but cannot be lifted off the ground in the push-ups, and sit-ups rest is at the top of movement.
This mimics what i'll be doing. keep your reps in 2 minutes and the 2 mile time... i'll score it
Notes: Karla Hosp do this workout...
5 push-ups/10 sit ups/15 squats = 1 rep
Do 15 reps with 1 minute rest between.
if you have questions call.
Wednesday, October 22, 2008
Tuesday, October 21, 2008
Monday, October 20, 2008
Loc: Campus start @ Sandy Ctr. Time: 5-ish
this workout will be another 5K. Start will be Sanderson Parking Lot, run toward the Hump, then right going around the lake to Ruby Hall, go left before Ruby and around the 'village' to Lee Blvd. continue to Engineering row and go left after the library, up and around Allen, left toward Dorman Hall, go right between Barnes & Noble and the Stadium, then go right at the architect bldg. then Left and straight to the Sanderson Ctr.
Here's the catch... at every Stop sign (intersection) stop and do 15 push-ups & 15 sit-ups. The run is easy but no walking is allowed.
we will go over the route before we start.
this workout will be another 5K. Start will be Sanderson Parking Lot, run toward the Hump, then right going around the lake to Ruby Hall, go left before Ruby and around the 'village' to Lee Blvd. continue to Engineering row and go left after the library, up and around Allen, left toward Dorman Hall, go right between Barnes & Noble and the Stadium, then go right at the architect bldg. then Left and straight to the Sanderson Ctr.
Here's the catch... at every Stop sign (intersection) stop and do 15 push-ups & 15 sit-ups. The run is easy but no walking is allowed.
we will go over the route before we start.
Sunday, October 19, 2008
Saturday, October 18, 2008
Friday, October 17, 2008
Thursday, October 16, 2008
Wednesday, October 15, 2008
Tuesday, October 14, 2008
Monday, October 13, 2008
Sunday, October 12, 2008
Rest Day
That's right... another rest day. we're taking two days this cycle, so we can start programming the cycles for Monday - Wednesday & Friday-Saturday...ON and Thursday & Sunday...OFF. We'll continue to use this type of programming to see how this cycling works. And to put the group on a concrete schedule so everyone knows what days will be work days.
Peace Out...
Peace Out...
Saturday, October 11, 2008
Friday, October 10, 2008
Thursday, October 9, 2008
Loc: Sandy Ctr. Time 5-ish
Warm-up: DeadLifts 135# 3-3-3-3 reps (scale 125/115/95) this weight should be less than the workout weight
Workout: 10 rounds of 3 Heavy power cleans /10 pushups
...Don't be afraid to get heavy, these are from the floor, if you try a load and its too much we'll scale back until technique is maintained. I would suggest try body weight, then adjust.
Warm-up: DeadLifts 135# 3-3-3-3 reps (scale 125/115/95) this weight should be less than the workout weight
Workout: 10 rounds of 3 Heavy power cleans /10 pushups
...Don't be afraid to get heavy, these are from the floor, if you try a load and its too much we'll scale back until technique is maintained. I would suggest try body weight, then adjust.
Wednesday, October 8, 2008
Tuesday, October 7, 2008
Technique, x3...
Loc: Sandy Ctr. Time: 5-ish
Today in the life and times of our group, we will choose to undergo the scrutiny of practicing technique. Not the most exciting workout, but the most important! We will be meeting at a beautiful, resort type location with luscious green foliage and the sounds of wildlife around us. Only problem, we don't exactly know where this is... so listen to those phones, the text will be coming.... for a primitive fitness program we sure do use some technology to get the point across!
Key techniques: sumo deadlift-high pulls (sdhp). plus any of personal choice
workout: parallette push-ups/L-sit holds - teamwork... Reps for push-ups, 7-6-5-4-3-2-1 ...while one pushes the other holds L-sit. In the push-ups get your feet up parallel to the bars (or Higher) and break the 90 degree on the lower part of the movement.
Coach T, showing the way...
Today in the life and times of our group, we will choose to undergo the scrutiny of practicing technique. Not the most exciting workout, but the most important! We will be meeting at a beautiful, resort type location with luscious green foliage and the sounds of wildlife around us. Only problem, we don't exactly know where this is... so listen to those phones, the text will be coming.... for a primitive fitness program we sure do use some technology to get the point across!
Key techniques: sumo deadlift-high pulls (sdhp). plus any of personal choice
workout: parallette push-ups/L-sit holds - teamwork... Reps for push-ups, 7-6-5-4-3-2-1 ...while one pushes the other holds L-sit. In the push-ups get your feet up parallel to the bars (or Higher) and break the 90 degree on the lower part of the movement.
Coach T, showing the way...
Monday, October 6, 2008
It's going to be H-I-L-L-atious!
Loc. South side of South Farm (meet at Intramural parking lot)
Time 5pm
Hill Sprints: 2x2x400m Hill... rest between reps will be jog down then 3x your hill sprint completion time. so if you run the hill in 1 minute ...jog down then rest 3 minutes. Rest between sets will be jog down then 8 minutes.
Time 5pm
Hill Sprints: 2x2x400m Hill... rest between reps will be jog down then 3x your hill sprint completion time. so if you run the hill in 1 minute ...jog down then rest 3 minutes. Rest between sets will be jog down then 8 minutes.
Sunday, October 5, 2008
OH Holy Squat...
Saturday, October 4, 2008
From your fingertips to your toes...
Thursday, October 2, 2008
Rest Day........TGIF!!!
for 3 oct.
OH MAN, What a ride... that was no trip down the yellow brick road and definitely no stairway to heaven! Although, thank GOD it's over. Time for recovery. Complete Recovery. I suggest light stretching, properly replacing those much needed calories, proper hydration and get some sleep, oh and maybe a little ibuprofen for those sore muscles. By the way go have some fun, you deserve it! See ya next cycle.
Raising the Bar...
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