Friday, October 31, 2008


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

Thursday, October 30, 2008

Rest Day

Wednesday, October 29, 2008

Loc: MSU Track Time:5-ish

3 rds for time

800 meter run, 50 situps

Tuesday, October 28, 2008

Loc: Sandy Ctr. Time: 5-ish

pull-up/push-up .... for time


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!

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.
rest day

Wednesday, October 22, 2008


30 Squat thrusters for time 135# ....

can scale it loads and time

Tuesday, October 21, 2008

Warm-up 2 rounds back 2 back
1minute, No Hands Turkish-Get-Up 25#/45#....1minute, loaded jump squat 25#/45#

then Pull-up Ladder (1x PU 1st min, 2x PU 2nd min, 3x PU 3rd min, until failure)

Cool-Down Same as warm-up.

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.

Sunday, October 19, 2008

Rest Day.

Saturday, October 18, 2008

5K Run. your choosing, slow or fast. Post times

Friday, October 17, 2008

Rest Day.

Alex and the box

Thursday, October 16, 2008

Loc: Sandy Ctr Time: 5-ish
So with the upcoming weekend, some of us traveling and all, I've Decided to enlist a four day cycle, we'll rest tomorrow, then be back again on Saturday. Heads Up...Saturday will be a 5K run.

10 rds for time

5 115# (75#) push press
7 ring dips
9 push ups

Wednesday, October 15, 2008

Loc: The Hill
Time: 5-ish

3 rds for time
21 Sumo-Deadlift High-Pull 1.5 pood KettleBell
15 Box Jump 24"
9 Ring Dips (or Push-ups)
1 Hill Run

Tuesday, October 14, 2008

DeadLift 3-3-3-3-3 reps
Increase weight every set

Monday, October 13, 2008


7-7-7-5-5-5-3-3-3 reps. get Heavy! thrusters/pull-ups.

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...

Saturday, October 11, 2008

Game Day Workout

you know what it is, how many many rounds, how much the load ... need i say more?

Friday, October 10, 2008

Loc. SANDY Ctr
Time. 5-ish or when you get there ... i understand tailgating set-up is today.

5 rounds
75% Bench 1rm max reps/1o pull-ups

...can scale it.

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.

Wednesday, October 8, 2008

Loc: Sanderson Ctr. Time 5-ish

For TT: Body Squats/95# Push Press (PP)...Scaled 85/65/bar

80 squats
10 PP
60 squats
20 PP
40 Squats
30 PP
20 squats
40 PP

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...

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.

Sunday, October 5, 2008

OH Holy Squat...

Loc. Sanderson Ctr.
Time 2pm

50 OHS 115#, every time you set the weight down do 2 handstand push-ups (hspu). Scale the weight if needed. 105/95/bar

Tyler setting the standard...

Saturday, October 4, 2008

From your fingertips to your toes...

for Oct4 Loc. Sanderson Ctr. Time 1pm

Warm-up with OHS
Reps for completion 6-5-4-3-2-1
Hang Cleans 135#
Push Jerk 135#
Deadlift 125% bodyweight
Weighted Pull-up 50% of 1rm

Note: Hang on tight, Grip Strength will be key.

Tyler offering a gift to the Gods...

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...