DB Snatch, Pull-ups, Core

Warm-up:

1 mile @ 8.5 mph
Active Stretching

21-15-9 for time:

Right hand Dumbbell Snatch @ 25lbs
Left hand Dumbbell Snatch @ 25lbs
Kipping Pull-ups
Total Time: 9:03

Core:

1:30 Plank
:30 rest
1:30 Right side plank
:30 rest
1:30 Left side plank

Brumfis Pickup

After a morning spent vacuuming water and carrying wet shit out of my basement, I was in dire need of an outlet. Ah! The joys of home ownership. Fortunately, today's a Brumfis Pickup day!

The temperature was pretty low, but the calm conditions and ample sun made for a surprisingly pleasant experience (says the guy with 4 layers, plus a woolen sweater, snowboarding gloves, and a hat that would've kept Pearey and Hensen warm). We started off running 5's and then expanded the field and bumped it to sixes with a sub or two after a few more folks rolled in.

Quality continues to be high out there with some Pike heads, a few Roots guys, and a handful from Rutgers. By the end, we played for around 2-2.5 hours and managed to get in 4 games to 7 (some of them were even close!). I finished off the day with a half hour or so of throwing with Sammy IV. Man, that guys always up for a toss. As the Brit's would say: "What a tosser!"

Tabata Workout

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Tabata Intervals:
Jump Pull-ups:

29, 29, 26, 22, 19, 18, 16, 18

2:00 Rest:

:30 full rest, 1:00 constant movement w/ 25lb plate, :30 full rest

Mount Climbers (reps are per leg):

25, 23, 22, 20, 19, 19, 19, 19

2:00 Rest:

:30 full rest, 1:00 arm swings w/ 5lb dumbbells, :30 full rest

Burpees (no push-ups):

11, 11, 10, 8, 7, 7, 6, 9

2:00 Rest:

:30 full rest, 1:00 constant movement w/ 25lb plate, :30 full rest

Lateral Bounds (reps are per side):

18, 19, 17, 16, 15, 16, 16, 15

2:00 Rest:

:30 full rest, 1:00 arms swings w/ 5lb dumbbells, :30 full rest

Witch's Brew

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Witch's Brew (from RunJumpLift):

4 rounds of:
4 x Deadlifts
4 x Hanging Cleans
4 x Front Squats
4 x Push Press
4 x Clean & Press/Jerks
Rd 1: 55lbs, Rd 2: 75lbs, Rd 3: 95lbs, Rd 4: 115lbs

The leg portions were easy for me, but the hanging cleans and the push press were pretty tough by round 4. I guess that shows where the majority of my muscle mass currently lies. Interestingly enough, the full clean & press/jerks weren't a problem at all. And talk about an exercise that makes you feel powerful!

UFC Trainer Experiment using two exercise I got from this video (thanks Tim!):
Constant Rope Swinging for 2:00.

I used 4 weighted jump-ropes linked together and wrapped around a leg press machine. Didn't really work due to lack of space, but it was fun.

:30 rest

Constant Plate Movement for 2:00 w/ 25lb plate.

This one is worth doing again.

Tabata Sets:
Chuck Kellers:

14, 13, 12, 12, 11, 12, 12, 12

Inclined Sit-ups:

16, 16, 15, 15, 14, 13, 13, 12

Quick Cardio

Actual work cut into my gym session so time was limited.

Warm-up:

10:00 Rowing Machine
Active Stretching

Treadmill:

Tabata Cycle @ 10mph/7% incline
2:00 @ 3mph
2:30 @ 8.5mph
1:30 @ 10mph

400 Circuit

Warm-up:

Active Stretching

400 Circuit:

10 rounds for time of:
10 x mahlers
10 x push-ups
10 x burpees
10 x sumo squats
Total Time: 19:36

Brumfis Pickup

Mel and I showed up a bit late today but still managed to get in a good 1 hour and half of play in. The weather was a bit brisk, but turnout was decent anyway enabling us to run 6s for pretty much the whole time. I finished things up with 15 minutes of throwing with Walt before heading to the showers.

Tabatas and other such fun things

Warm-up:

10:00 rowing machine
Active Stretching

15 x Rope-grip Pull-ups

Tabata Sets:
Push Press w/ 35lb bar

26, 25, 21, 13, 10, 10, 9, 12

Lateral Step-ups (each rep is per leg):

9, 8, 7.5, 7.5, 7, 8, 7.5, 8

Hanging Power Clean w/ 35lb bar:

17, 19, 15, 12, 10, 9, 10, 12

Russian Twists w/ 35lb plate:

15, 15, 12, 12, 10, 10, 9, 12

Treadmill:

10mph @ 7% incline

Cool-down:
7 Steps Abs:

7 x 30 crunches, various positions

Exercise Bike:

6:00 for 50 Calories

Swiss Ball Circuit

I didn't hit the gym today 'coz I was still sore from Monday (damn KB swings), but I had to do a little something so I took to the Swiss Ball once again.

Core Circuit:

10 x Swiss Ball Push-ups (hands on ball, feet on
floor)
20 x Swiss Ball Crunches
10 x Swiss Ball Push-ups
20 x Leg Raises w/ Ball bet. legs
10 x Swiss Ball Push-ups
20 x Straight Knee Tucks w/ feet on
ball
10 x Swiss Ball Push-ups
20/side x Swiss Ball Side Crunches
10 x Swiss Ball Push-ups
20/side x Windshield Wipers w/ Ball bet. legs
10 x Swiss Ball Push-ups
20/side x Side Knee Tucks w/ feet on ball
10 x Swiss Ball Push-ups
20 x Left Swiss Ball Side Bend
10 x Swiss Ball Push-ups
20 x Right Swiss Ball Side Bend
10 x Swiss Ball Push-ups
20 x Swiss Ball Back Extension, legs anchored, raise upper
body
10 x Swiss Ball Push-ups
20 x Swiss Ball Back Extension, upper body anchored, raise
legs
25 x Body-weight Squats (no Swiss Ball for this one!)
50 x push-ups (also no ball)

Blackjack Circuit

Warm-up:

1 mile @ 9 mph
Active Stretching

Blackjack Circuit (modified CWoD):

3 rounds for time of:
21 x V-Ups
21 x Kettlebell Swings @ 25lbs
21 x Push-ups
10 x Rope-grip Pull-ups
21 x Box Jumps
21 x Back Extensions
21/leg x Lunges
Total Time: 17:27

5:00 Elliptical Machine