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…

Warm Up 10 minutes of rowing, I don’t really know enough about these machines to know if I’m doing a good thing… 2:36 is my average for 500 meters, and I’m burning 600 plus calories per hour. From a subjective point of view it feels like I’m pulling along briskly. Work Out It is a…

Warm up 10 Minutes of Rowing Work outSquats 10, 10, 8, 6, 4, 2, 135#, 225#, 245#, 265#, 275#, 295#Glute-Ham Raises, 12, 12, 12, 12, 12, 12 1×4 set of hang squat cleans 185# cause some wankers were dropping it and I was sick of it, so I showed them how to do it without…

8 or so folks showed up. Our regular leader is still too busy to run the workouts, but, we are still hitting it hard. Warm up Skipping, and carioca, and such stuff. Mobility Usual fair. Jump Circuit, 2 rounds of a Tabata cycle Blast offs/Broad Jumps/Blast offs/burpees/Blast offs/backward broad jump/blast offs/vertical jump and stick Rocket…

Warm up5 minutes on the treadmill Work outHang Squat Cleans, 10, 8, 6, 4, 135#BP, 10, 8, 6, 4, 185#2 minutes of rest Trashed around lamely with Split Jerks and gave up for today, try again on Tuesday.1×205#, 1×205#, 1×185#, 3×135# CoreCable Crunches, 2×36Cable push pull, 3×24 Wrist rollers, 3×5#, 2×10Farmers Walk, 80yrds, 100#Wrist rollers,…