Warm up 10 minutes of Rowing, 2 minute hard, 1 minute spinning Went for personal record on Clean and Jerk. Warmed up with 135# and 183#. Nailed 193# like it was nothing, same with 205#. I’m talking to myself, about now, and pretty damn excited. The clean catch with 225# was like silk. The jerk…

I get to play the dad taxi today so I can’t join the work out group. Warm up10 minutes of Rowing, 2 minutes of hard pulling, 1 minute of spinning. OHS, 89# plus the chains, probably 120#, 10, 8, 6, 4, 4,Glute-Ham Raises, 10, 10, 10, 10, 10 Military press 89# plus the chains, 10,…

We don’t need no stinking warm up. Warm ups are for people with too much time on their hands. Incline Bench Press, 135# & chains x8, 145# & chains x8, 150# & chains x8Dumbbell swing, 35# 3×8 Front squats, 185# chains x8, 185# & chains x6, 185# & chains x7Gravitron Pull ups, 3×8 Dead lift,…

About dozen folks. Medicine ball Warm up. Some mobility stuff, lunge and quad stretch, inch worms and so on. Did some work with hurdles, high steps, and some over under stuff. Fun, and great for hips. Medicine ball tosses combined with sprinting, basically the length of the football field. Did a version of running the…

Warm up 15 minutes on the rower. I broke it into two minutes of hard pulling followed by 1 minute of spinning — active rest. Work Tabata Cycle, Push ups/Supine RowsSquats/LungesDumbbell swings/Speed SkatersSit ups/Hyper-extensions 1 RoundFarmers Walk, 100# dumbbells, about the length of a tennis court4 Way Neck Machine, 150#, 5reps in each directionCable Crunches,…

Warm Up 10 Minutes on the Rower Trying to improve my technique which shows how intense this exercise can be. I had to break it up into 3 minutes of good pulling, 1 minute of easier pulling, 2 and 1, and 2 and 1. Incline Bench Press, 135# and the chains, 3×825# Plate Swings, 3×1660…

Work out group, about a dozen folks showed up. Warm up Some newish stuff with backward skipping, which is a weird movement. Mobility Standard fare. Jump circuit vertical jump and stick, 30-40 seconds, jog length of tennis court and walk backstep, gather, vertical jump and stick, 6- or 8, jog length of court and walk…

Went down to the gym with all sorts of good intentions. Warm Up 10 minute on the rowing machine. I got some tips from “K” about how to row more efficiently. Fast hard pull, slow restful return, gives a lot of torque. It is tough to do that for long. But, by doing intervals I…

Work out group, about 5 of us showed up. So, we did the fun thing and took weights out to the Field house. Warm up Standard fare — skips, lunges, carioca and so on. Mobility Standard fare — walking lunges and quad stretchs and so on. Work Out (Yippie!) 3 reps, either, snatch, thruster, or…