Caught a piss ant cold so today was the first day back since Thursday. Warm up20 minutes on the elliptical thing. Work out “W” and “S” and I improvised a work out. Split Jerk, 10, 8, 6, 4, 2, 90#, 135#, 160#, 175#, 185#Glute and Ham raises, 10, 10, 10, 10, 10 OHS, 4×10, 89#

Workout group 8 of us showed up. Medi-ball Warm Up. Workout 3 couplets, 3 rounds each, 60 seconds of rest between each Deadlift, 275#, 5 repsV-ups, 12 reps hang Squat Clean/Push Press, 135#, 5 repssupine rows, max Dumbbell swings, 35#, 16 repsRocket Girls Back to the Field house for Medi-ball Tennis Medi-ball tennis is a…

Warm Up, Tabata Intervals Push ups/Supine RowsAir Squats/LungesDumbbell Swings/Speed SkatersSit ups/Supermen Work Deadlift, 315#, 5×5Bent over Rows, 135#, 5×5Assisted Pull ups, 5×10 Core, 2×30Cable Crunches, 150#Cable Push Pull, 60#, tried “S’s” weight for one set, 120# Wrist CurlsReverse Wrist Curls

Warm Up20 minutes on the Elliptical thing. Work outSquats, 225#, 7,6,5,4,3,2,1Box Jumps, 7,6,5,4,3,2,1Jumping Dead lift, 135#, 7,6,5,4,3,2,160 seconds of rest between rounds OHS, 89#, 6×10 Core Circuit4 Way neck machine, 150#, 2×30Standing Cable Crunches, 150#, 2×30Cable Push Pull, 60# 2×24Hyper-extensions, 2×20 Reverse Wrist Curls, 35# 3×10Wrist Curls, 35#, 3×105# roller, 2x

Work out group had about 10 people show up. Warm upMedicine ball warm up. Nice change of pace. Usual kinda partner stuff, chest passes, putts, slams. General MobilityUsual stuff lunges, and walking stretches. Jump circuit Vertical Jump and stick, step, gather, vertical jump and stick, broad jump to vertical jump, and so on. Weight Room…

Warm Up Too little. Just trashed around. Work Out as a circuit:Deadlift, 273# 7,6,5,4,3,2,1Hang Cleans, 135#, 7,6,5,4,3,2,1Push Press, 135#, 7,6,5,4,3,2,1 then:Over Head Squats, 89#, 3×10

Warm up Tabata Cycle, 20 seconds of work, 10 seconds of rest, 8 rounds Pull ups/BardipsAir Squats/LungesBlast offs/Plyo pushups on a boxhyperextensions/situps Work Hang Squat Cleans, 3×5, 180# Core 3×20 4 Way neck machine, 150#Standing Cable crunches, 150#Cable push pull, 60#hyperextensions That was fairly tough. The last set of hang cleans I nearly lost the…

Workout group about 20 people showed up. Warm up Standard mix of general mobility and dynamic flexibility. Pre-WorkJump circuit, basically a tabata cycle, 20 seconds of work and 10 of rest, stuff like jump and stick, jump tucks everything was with both legs Work Cycle Lateral hops on the baseline waiting for a verbal que,…

Warm-up 10 minutes of treadmill intervals,… I think I’m getting bored of this and my knees hurt. Time to think up a new warm up. Work out Hang Squat Cleans, 10, 8, 6, 4, 2, 4, 135#Glute Ham Raises, 5×10Cable Crunches, 10, 15, 20, 25, 15, 155# Core 2×20 Cable push pull, 66#hyperextensions

Workout Group 14 or so of us. Warmup Standard mix of general mobility and dynamic flexibility. Work out Started with partner medi-ball stuff, chest passes, slams, 1 legged shotguns, isometric squat hold chest pass (make sure you catch it or you’re gonna get blasted in the nads). 20 minutes of medi-ball calisthentics or “Medicine ball…