#12 – BreakFast Ramble

30 minutes of breakfast interlaced with meandering conversation.

Post pre-workout body weight and list attempted breakfast items.  Annotate failed items, e.g. (eggs x 2,  pancakes x 2(f),  bacon x 1)

#12 – Cindy

For 20 minutes:

5 Pull-ups
10 Push-ups
15 Squats

Each time through (5 push, then 10 pull, then 15 squat) is one set/point.  Complete as many sets as you can in 20 minutes.  Keep track of how many of your pull-ups are full vs jumping, as they will be scored differently.

Post BW and score to comments.

3…2…1…GO!

#11 – Bench Press

For max weight:

3x3x3x3x3 (5 sets of 3 reps)

You should leave it all on the bench for that last set.  Remember, if you can’t lift it 100% yourself, it doesn’t count as a rep, and failed reps don’t count toward your totals.

Please list FAILED reps also, e.g. (135,145,195(f),155,165,175)

Here is a great fundamentals video by Mark Rippetoe.

Remember to weigh in and post results!

#10 – VO2 Max

For today’s workout, we will be performing a VO2 Max test.

VO2 Max is a measurement of how efficiently your body transports and utilizes oxygen, which is a good thing, if you are reading this blog : )

We will be using the “Cooper 12-minute run” testing methodology, which is simply measured by the following step:

– Run as far as you can in 15 minutes (try to keep an even pace for the duration). That’s it-pretty simple!

– VO2 Max is figured by the following equation: (Distance in yards-505)/45

Untrained Athlete benchmarks for men are as follows:

Age          VO2 Max

20-29          43-52

30-39          39-48

40-49          35-44

Remember to weigh in BEFORE you work out, and keep records of your own data!

After this run, please static stretch your lower body, holding 30-60 seconds.  Focus on hip flexors, hamstrings, & calves.-use the Samson stretch for hip flexors.

Post weight, distance run, and VO2 Max to comments

#9 – Deadlifts

Deadlifts: 3-3-3-3-3 for max weight
Weighted decline situps: 5-5 (10#,25#)
Hooverball: 20 Min, 6 rotations
Rules: Compare to #6

Post deadlift weights and bodyweight to comments.

#8 – Tabata Something Else

Using the Tabata interval protocol of :20 @ 100% effort +  :10 rest for 4:00, do the following in succession, with no rest between exercises.

Pullups
Pushups
Situps
Squats

#7 – Custom

7 rounds of:
OH squats + 5Knees-to-elbows
OH squats for max weight
K2E use bodyweight

A: 65,85,105,125,125,135,135 | 7×5
M: 65,65,65×3,65×3,65×3,65×3,65×3 | 7×5

Decline situps 15-10-5, weight = 0,0,5

#6 – Hooverball

01/15/09

20 Min Hooverball
2:1 rotation (only 3 players) per point
5 wallball shots per point
2-man team uses 5kg ball
1-man team uses 4kg ball

#5 – Shoulder Press/Push Press/Push Jerk

01/13/09

Video

5×1 of each exercise, for max weight

A: 95,105,115,120,130 | 120,125,135,145,155 | 135,145,155,165,175
M: 65,95,115,105,105 | 105,110,115,115,115 | 95,115,105,110,110
D: 45,65,75,75,75 | 65,75,75,75,80 | 75,85,85,90,95
K: 65,85,85,85,95 | 85,95,105,105,105 | 65,65,65,75,75

#4 – Angie

01/12/09

100 Pullups
100 Pushups
100 Situps
100 Squats

Do all reps of one exercise before moving on to the next. E.g. all 100 pullups, then all 100 pushups.

Modified: 1/2 Angie

A: 16:10
M: 19.49
D: 23:19
K: 22.19
K: