Cardio

LA Fitness ALONE

I. Revolving Stair climber: 20 minutes total at 12 level. rest one min @ 10 minutes and at 16 minutes...

II. Swiss Ball Neck Bridges with pause: x 8...x8

Gym

Monday March 23, 2009 with Katie 10/10! LA FITNESS

I. Bench: 135x12...225x8...275x6...315x6 (easy!)...335x6 (easy!)...225x26

II. Hammer Pulldown: 4 45sx12...6 45sx10...6 45s & 2 25s x 8...same

III. Nautilus Bench: 4 45s & 2 25s x 10...same

IV. Seated Cable Rows: 240 x 10...same

Abs

Outdoor/Conditioning

middle school with Thomas 8/10

I. 30 meter sprints: 6 sprints averaging around 3.10 with best time 3.05 (best of this year)...Thomas injured groin so did not sprint
II. OH snatch walks: 50 yards: 135 pounds...185 pounds (tough..felt mostly in shoulders!)

III. Plate Drags: snatch grip for 40 yards with 45 pounds...speed walking 15 seconds/slow walking 30 seconds..snatch grip with 90 pounds...speed walking 20 seconds/slow walking 30 sec.

Backwards drags 40 yards with 45 lbs...speed 25 sec/slow 35 sec...90 pounds speed walk 30 sec../slow 35 sec?

Eager to see what my 40 time will be...would like to get my 30 meter time under 3 seconds before starting 40 yd...

GYM

Saturday LA Fitness with Josh 10/10!!!!!!!!!!!!

I Front Squats: 135x6...185x5...225x4...275x2..315x1...365x1!!! (EASY!)...385x1! (PR)..225x3...225x3

II Snatch Pulls: 135x5....185x5...225x3...275x3...275x3 (all fast)

III DB Rows: 125x8...125x8

IV Single Leg Extensions: 80x??...80x??
V 4 way Neck: 45 pound plate x ???

I iced my knees and left elbow for 10 minutes total prior to wkout...

CARDIO

LA Fitness ALONE 8/10

Revolving Stairmaster Level:12 20 minutes 2.30 miles 1 minute rest at 12 minutes and at 17 minutes.....need to get where I can do FULL 20 minutes WITHOUT 1 minute rests...

Ultimate goal is 45 minutes at level 20 STRAIGHT! Long way to go!

ABS: Hammer Seated Crunch: 120 x 10...same

Lying nautilus Crunches (5 10 pound plates) superset with hanging bent legs and straight leg ups...x12/x10 alternating straight then knee up...x12/10

Gym

LA Fitness Alone Thursday March 19, 2009 10/10!

I. Snatch Push Press: 135 x 8...135 x 8...185 x 6..225 x 4...275 x 4 (PR!) ...275 x 3...225 x 8...225 x 6

II. Pulldowns with small handle: 245 x 10...265 x 8

III. Reverse Pec Deck Laterals: 165 x 8...165 x 8 (both PRs)

IV. Barbell Rows: 185x8...225x8...275x6

V. Hammer Seated Single Arm Presses: 6 45s x 8...same

VI. Standing Hammer Shrugs: 6 45s x 20...same

VII. Swiss Ball Neck Bridges: BW x 8 with pauses (PR)..x 6 with pauses.

VIII. Hypers: 45 x 10 ...same

O Lifts

AM Cardio @ LA Fitness Alone 7/10

20 minutes on revolving stairmaster. ONE minute break at 10 minutes and at 15 minutes. Level 12 & 2.50 miles. Need to 1st get to 20 minutes STRAIGHT at level 20 then on to ultimate goal of 45 minutes at level 20!

PM workout at Trinity ALONE 6/10

1. Snatch: 95 x 3..95x 3...135 x 3..155 x 2..185 x 2 all with straps for change of pace.

2. C & J: 135 x 3...185 x 2..205 x 2 left elbow killing me again! can't drop under bar due to pain...this sucks

3. Squats: 135 x 5...225 x 5...275 x 5

Gym

March 17, 2009 Tuesday Alone LA Fitness 7/10

I DB Inclines: 70x12..90x10..100x8..115x8..115x6

II Nautilus Pulldowns: 4 45sx12..6 45sx10..6 45s & 2 25sx8..8 45s x 8...8 45s x 8

III. Hammer Inclines: 4 45s & 25 x 10...same

IV Recline/Inverted Rows: 45 x 8/ BW x 5...same

V. Dips: BW x 15

VI. Rope Pushdowns: 65 x ????

O Lifts

March 16, 2009 Monday Trinity alone 6/10

I Snatch: 95x3..135x3..155x3..175x3

II GHR: BW x 8...same Felt tired - mentally and physically.

Outdoor Conditioning

March 15, 2009 Outdoor Conditioning with Tom and Katie 8/10

I. 20 meter Sprints:

Chase = 7 sprints with best time of 3.06

Tom = 4 sprints with best time of 3.09 (Tom pulled his groin & had to stop)

Katie = 4 sprints with best time of 4.41

100 yd. sprint = Katie times two sprints. 9.06 seconds and 10.40 seconds.

II. Sled Drags: 100 yards

Chase = 45 pounds snatch grip times 25 seconds. 90 pounds times 30 seconds.

Tom = same weights and times

Chase = 45 pounds arms at side front drag times 25 seconds. 90 times 30 seconds.

Tom = same weights and times

Katie = 1 minute

Chase = 45 pounds arms at side backwards drag times 25 seconds. 90 times 30 seconds.

Tom = same

Katie = 45 pounds times 1 minute.

GYM

LA Fitness with Katie and Josh 10/10!!!!!!

I. Front Squats: 135x6..185x4..225x3..275x2..315x1..365x1!!! (easy!)..385 x 1 (missed 3/4 way up! gassed! will get next time!!!)...

II. Snatch Pulls: 135x5..185x5..225x3..255x3..275x3..275x3

III. DB Rows: 125x6..same

IV. 3 way neck: 45xalot
V. Single Leg Extensions: 70x12..same

feel STRONG! hopefully left elbow will heal so will transfer to C&J!!

GYM lifting

LA Fitness 03/12/09 ALONE 9/10

I. Behind Neck Snatch Push Press: 135x6..135x6..185x5..225x3..255x3..275x3 (almost got 4!)..275x3..225x6..225x6

II. Seated Nautilus Shoulder Press: stack (160 each arm) x 10 (easy)..same

III. Bent Barbell Rows: 135x5..225x8..275x8

IV. Rear Delt Machine: 165x10..165x10

V. Inverted Rows: 45x12/BWx5..same

VI. Swiss Ball Neck Bridges: x8..x6 easy!

O Lifting

Wednesday 03/11/09 Trinity with John 6/10

I. Snatch: 95x3..135x3..155x2..175x2..185x2 (barely..feel drained)

II. C & J: 135x3..185x2..225x2..185x3..205x3 (left elbow killing me AGAIN! need to ice it more!)

III. Back Squats: 135x5..225x5..275x5..315x5 (feel dead tired)

GYM

LA Fitness with Katie Tuesday 03/10/09 8/10

I. Incline DB Bench: 65x12..80x10..100x10..125x8..125x8 (all easy!)

II. HAmmer Pulldowns: 4 45sx12..6 45sx10..6 45s & 2 25s x 8..same..same

III. Hammer Incline: 4 45s & 2 25s x8...same...same

IV. Recline/Inverted Rows on Smith Machine: Bodyweight x 12..same

V. Chest Supported T BAr row: 3 45s x10..3 45s & 25 x 8..same

VI. Dips: x15...same

Outdoor Conditioning

March 08, 2009 (Sunday) Middle School with Tom 8/10

I. Sprints: 20 meters times 8 total. Chase's best time = 3.18 sec. Tom's best = 3.11

II. Xterra pull: 200 yards. Chase = 32 seconds Tom = 36 seconds

will do few weeks of 20 meters working way up to 40 yard sprints. Would like for us to get 20 meter below 3 seconds and then 40 below 5.o seconds.

GYM

March 07, 2009 (Sat.) LA Fitness ALONE 6/10

I. Snatch Pulls: 135x5..185x5..225x3..255x3..275x3..275x3

II Front Squats: 135x6..185x4..225x3..275x2..295x1..315x1 (MISS)..225x3..225x3

III. DB Rows: 125sx8..same

IV. Single Leg Extensions: 70x12..same

V. 3 Way Neck with 45 plate

VI. Hyperextensions: 45x10..same

played b-ball game to 10 by ones...too gassed afterwards...need improved conditioning. also feel sick today and mentally drained. have had 3 good solid weeks of lifting thus maybe need to0 recover this weekend.. feel bloated as well - creatine?

Gym Lifting

LA Fitness with Katie march 05, 2009 8/10

I. Seated DB Presses: 60x12..75x10..90x8..100x6..100x6 (Difficult to swing/curl DBs to shoulders from lap..takes alot of energy out..)

II. Cable Rows: 210x12..265x10..280 (stack)x8..280x6/225x6

III. T bar Row: 2 45sx12..3 45sx10..4 45sx8..4 45s & 25 x 6/3 45s & 25x6

IV. Seated Hammer Single Arm Presses: 6 45s x 8..same

V. 4 way neck with 45 plate times 2 sets

VI. swiss ball neck bridges with pause: x 6..x6

VII. Single Leg Extensions (knee rehab): 70x12..70x12

O Lifts

March 04, 2009 Wednesday Trinity with John 8/10 weight: 227

I. Clean & Jerk: 135x3..185x3..225x2..245x2..265x1 (miss..power cleaned yet apprehensive with left elbow to rack)..225x2..235x2..245x2

II. Back Squats: 135x5..225x5..275x5..315x5..315x5

Gym Lifts

LA Fitness with Katie 9/10

I. Bench: 135x12..225x8..275x6..315x7..335x5..225x26

II. Small handle pulldowns: 205x10..225x10..265x10

III. Nautilus Seated Presses: 6 45sx10..6 45sx10

IV. Recline/Inverted rows on smith machine: bodyweight x 14...x14..x12

"Benches felt powerful!"

Cardio & O lifts

5AM Cardio & ABS @ LA Fitness with Josh

I. 20 minutes Revolving Stairmaster @ level 10 intervals...5 minutes same...5 minutes same...5 minutes same...will try to get where i can go 45 minutes straight through withour rest. Knees felt o.k.

II. Hammer Seated crunches: 120 x 10..120x10..120x10

III. 10 lbs. med ball speed crunch: x failure..x failure would explode off floor and throw ball to Josh...

IV. Lying Nautilus Crunches: 60 lbs. x 12..x12

5 PM at Trinity with John Rating: 9/10

I. Snatch: 95x3..135x3..155x2..185x2..205x2..215x1! (easy)..225x1(miss)..225x1(miss)...snatches felt great..think cardio in AM allows muscles to get warm and loose QUICK in afternoon.

II. Clean and Press: 135x3..185x3..205x3..225x3(all power cleans due to left elbow pain)

III. Glute Ham Raises: x8..x8..x8

Outdoor/Conditioning

I. 12 pound med ball throws...5 throws each arm at around 12 feet..couple feet shy of last time.

I. Sprints: 20 meter sprints for 8.

II. Various jumps and med ball throws/jumps into high jump pit...

will start going to LA Fitness Mondays and Wednesdays with Josh for conditioning/cardio..will do step climber...want to lost 10 pounds..am weighing around 228 right now...C

Gym Lifts

02/28/09 with Katie, Josh, justin 9/10

I. Snatch Pulls: 135x5..135x5..185x3..225x3..255x3..275x3..275x3

II. Front Squats: 135x6..185x4..225x4..275x2..315x1..345x1 (easy)..365x1 (miss..too slow of descent..almost came to complete stop at bottom..still got half way up before dropping)..365x1 (miss..much better on using rebound at bottom..got to 3/4 way up then gassed! will get it next week..)

III. DB Rows: 125sx8..125sx8

"Josh suggests I 1. Start wkout with fr. squats vs/ pulls. will try this..also he wants me to skip set with 355 to get to 365..will try also."