Warm Up 3×10OHS — Naked O-barhyperextensionsgravitron pull upsgravitorn bar dipssit ups Work Out Dumbell Snatch 1×11, 1×10/2×7/ 1×7 each sidesupine rows, 3×7/2×7/1×7Glute-ham raises, 1×10/1×10/1×10 lateral lunges, 21, 14, 7step overs, 21, 14, 7glute-ham raises, 1×8/1×8/1×8 20 minutes on the eliptical machine Core 3×244 way neck machinestanding cable crunchescable push pullreverse hyperextensions

Workout Group About a dozen people. Quote of the day: “You know it was a good workout when everyone is lying down sucking air and dumbfounded for about 3 minutes afterword.” Warm UpLong but standard. Pre-workSprints from various starting positions, prone low plank head first, prone low plank feet first, and supine feet first no…

Warm Up, Tabata cycle, 4 rounds, 8 sets, 20 seconds of work, 10 seconds of restPush ups/Supine rowsKettlebell swings/Speed SkatersOHS naked o-bar/Lungessit ups/supermen WorkJumping Dead lift, 3×7, 2×7, 1×7, 135#Push Press, 3×7, 2×7, 1×7, 135# Corehyperextensionscable push pullcable crunches “S” and “K” joined me again today.

Jujitsu Class Worked on O-soto gari and Morote gari and a little bit on Kuzushi nage Banged all the way through the Yawara for this level. Learned a set of new hand techniques messed with them and then tried to do them eyes closed that was almost laughable in terms of how tough it was…

3 of us walked into the gym together and we just decided to work out together. Warm up, Tabata Circuit, 4 sets, 8 rounds, 20seconds of work, 10 seconds of restPush ups/Supine RowsJumping Jacks/Mountain ClimbersSitups/Supermen1 legged dumbell deadlift/windshield wipers Work outSumo deadlift w/ high pull, 135#, 3×7, 2×7, 1×7Kettlebell Swing, 35#, 1×11, 1×10, 2×7, 1×7…

Warm up, Tabata Circuit, 8 rounds, 20 seconds of work 10 seconds of restPush ups/Supine RowsJumping Jacks/Mountain ClimbersAir Squats/LungesSit ups/Hyperextensions WorkThrusters, 90# 3×7, 2×7, 1×7Gravitron Pullups, 3×7, 2×7, 1×7 Core, 3×21Standing Cable crunchesHyperextensions

Workout Group — 15 or so folks today. Standard Warmup and dynamic mobility. Pre-WorkPush up Suicide, 1, 2, 3, 4, 5, and 1 on the baseline each time Weight Room, 5 rounds Front Squats, 6×135#Isometric Squat on number 6 for 15 secondsBulgarian squats with dumbbells, 6 on each side, a 40# in each hand Back…

It is our philosophy that an exercise must utilize “yes to the 4th power.” YES 1: Is the exercise ground based and are you standing up while performing the exercise?YES 2: Is the exercise a free weight exercise?YES 3: Does the exercise work multiple muscle groups and surround multiple joints?YES 4: Is the exercise performed…

Thought to myself, “Self, maybe you ought to stretch today rather than heaping more on top.” So, that’s what I did. A whole body stretch but a bunch of quad, hamstring and calf stretching to see if I can get the knees to lighten up a bit. Did a Core Circuit 3×24 4 way neck…

Workout group about a dozen people. Standard warm up and dynamic flexibility. Sprints from various starting positions, prone low plank head first, prone low plank feet first, and supine feet first no hands all good fun. Work Circuit, demo plus 4 rounds, 90 seconds of rest between rounds Lateral hop with a vertical jump and…