Warm up OHSPull upshyperextensionsbar dipsknee machinebutt kicks basically just kicked around and did some trash to get limber. Work Out Squat, 3×5, #250Ham Raises, 3×8Press, 3×5, #150 Squat Cleans, 3×5, #175 Core 2×204 way neck machinecable crunchescable push pullhyperextensionssupine hip march So, much nicer to be back up with more reasonable weights. 3×5 makes more…

Work out Group — a dozen of us showed up I got a GymBoss timer yesterday for an early Christmas present. So I thought I would share. So today is everything Tabata — 20 seconds of work, 10 seconds of rest, 8 sets in each round. A World of TabataWarm up Alternate Tiger Pushups/Inchworm w/double…

Got two new toys today so I had to play with them! A GymBoss timer basically a fancy egg timer that has been tweaked so that gym rats can time intervals. It takes a few minutes to understand how to program it. But, after that BABOOM! So much easier than watching a second hand on…

Warm up 10 minutes of treadmill intervals, 7mph, and 3mph, every mill has a different default idea of what an interval means this one was 40 seconds, kinda herky jerky, but whatever. Work out Bench Press 3×5, #185Squat 3×5, #190Ham RaisesDeadlift 1×5, #275 Core Same as ever. I guess if I’m writing that I should…

Work out group — 7 of us showed upWarm Up Run the Rabbit — 10 minutes Stretch Inchworms w/twistCrucifixion/ScorpionsLunge with a double twistReverse walking lunges hands overheadHigh knee walk, Lunge with quad stretchBackward Hurdle WalkForward Hurdle WalkWalking knee machineSuperman walkKick walk Work 3 rounds, 2 minutes of rest between Trigger Event — Diagonal Run w/…

Warm up Basically, I taught “M” how to do OHS and started to introduce Squat Cleans to him. So, not much of a warm up. But today’s work was fairly light so I didn’t worry about it. Work out Press 3×5, 115#Hang Squat Cleans, 3×5, 135#Squats, 3×5, 190#Glute-Ham Raises 3×8 Core 3×20 4 way neck…

Warm up 10 minutes of treadmill intervalsglute and ham stretchesreverse lungesohs naked o-bar Work outSquats 3×5, 190#Glute-Ham Raises, 3×10Standing leg raises, left side, 3×8, 100#Bench Press 3×5, 185#Dead lift 1×5, 275# Core 4 way neck machine, 3×20, 120#cable crunches, 3×30, 150#cable push pull, 3×20, 70#hyperextensions, 3×20supine hip march, 3×20

Work out group 10 showed up. Medicine Ball Warm up Chest Pasship toss to dead catchegg tossone handed toss and catchsplit squat twisting toss and catchball slamsputts l and r1 leg shotgunsreverse egg toss Dynamic Flexibility Tiger PushupsScorpions/CrucifixtionReverse walking lungehigh knee, lunge, quad stretchInchwormshurdle walk/reverse hurdle walkelbow to instep, overhead reachlunge and reach, back and…

Warm-up Inchworm in place, with a tiger pushup, and a double leg raiseRowed for 3 minutesOHS with a naked 0-bartowel hamstring stretchquad stretchreverse lungeshurdle walk, reverse hurdle walk Work out 3×5 Squats, 225#Press, 135#Hang Squat Cleans, 155# Core 3×20 4 way neck machine, 120#Cable Cunches, 150#Cable Push Pull, 60#HyperextensionsSupine hip march I felt good today…

Work out group had about a dozen folks show up. Had a new person, alas, this workout wasn’t so welcoming. Fortunately she intuitively scaled stuff to her capacity — I like that kind of self consciousness.General warm-upVarious skips w/arm swingsSkip with a twistSkip, skip, lungeHips in shuffleHips out shufflePuddle hopsCarioca, l, rForward Shuffle 2left, 2rightBackward…