Workout 31/08/08

Been a bit of a lack of updates last couple of days due to having the flu and not doing any training. Have a couple more exercise demo videos of a couple of different exercises using the rings.

am session
8.5km run - this was an event part of the Adelaide Marathon Asics Running Festival, was a bit soft of me going in the shorter event after doing the full marathon last year but pulled out a 35min time and ended up 5th.

pm session
50-40-30-20-10
Double Unders
Situps

For time:-

finisher- Max Rounds in 8mins of pushups and squats, each round increase the reps by 1, ie rnd 1 = 1 squat + 1 pushup, rnd 2 = 2 squats + 2 pushups etc

Workout 27/08/08

Retribution

150 KB Swings (16kg)
150 Squats

Everytime you stop incurs a penalty of 250m on the rower, be really strict on the stopping rule ie; pause for more than 1-2 secs with the squats and get rowing

For time:-

Workout 26/08/08

400m Run
21 KB Swings (24kg)
12 Pullups

3 rounds for time :-

Finisher :- Complete 1min total L-Sit on paralettes

Workout 25/08/08

am workout - Endurance workout

3.2km run time trial

Click here to see map of one mile loop thru parklands I used

pm workout - Filthy Fifty

50 Box Jumps
50 Jumping Pullups
50 KB Swings (16kg)
50 Walking Lunges
50 Situps
50 Push Press (20kg)
50 Deadlift (20kg)
50 Thrusters (15kg)
50 Burpees
50 Double Unders

For time:-

Workout 24/08/08

5 Rounds for Time :-

21 KB Swings (24/16)
21 Situps
21 Double Unders (sub 40 squats)

Workout 22/08/08

X Thrusters
5 Pushups
5 Situps

Do one set on the min every min, X represents the min, so at 1min it will be 1 thruster, 5 pushups, 5 situps at 2min it will be 2 thrusters 5 pushups 5 situps etc etc and continue till it takes more than a min to complete a round

Workout 20/08/08

21-18-15-12-9-6-3

Dumbell Split Jerk (15kg D/Bs)
Deadlift (60kg)

For Time :-

Workout 19/08/08

am workout

100 squats
5 row muscle ups (done like a ring row but as a muscle up)
75 squats
10 row muscle ups
50 squats
15 row muscle ups
25 squats
20 row muscle ups

For time :-

pm workout

interval run - 1min sprint / 1min rest / 1min sprint / 50sec rest / 1min sprint / 40sec rest / 1min sprint / 30sec rest / 1min sprint / 20 sec rest / 1min sprint / 10 sec rest / then repeat the ladder back to 1min rest.

Workout 18/08/08

For time :-

1000m row
30 Deadlift (50kg)
30 Swings (20kg dumbell)
30 Situps
30 Double Unders
750m row
20 Deadlift
20 Swings
20 Situps
20 Double Unders
500m row
10 Deadlift
10 Swings
10 Situps
10 Double Unders

Workout 15/08/08

For Time :-

400m run
30 Situps
40 Double Unders
30 Pushups
20 KB Swings (24kg)
10 Pullups
400m run
10 Pullups
20 KB Swings (24kg)
30 Pushups
40 Double Unders
30 Situps
400m run

Workout 14/08/08

For Time:-

1000m Row
then
5 Rounds of
5 Burpees
10 SDHP (25kg)
15 Push Press (25kg)

Workout 13/08/08

Tabata This

20 sec of work followed by 10 seconds of rest, repeated 8 times with a 1min rest between exercises
Score is lowest number of reps from any of the rounds ie 10, 10, 10, 11, 9, 10, 11, 10 gives a score of 9

Exercises are :-

Pullups
Pushups
Situps
Squats
Rower (cals)

Workout 11/08/08

For Time:-

15 deadlift (60kg)
15 pushups

7 rounds

Garage Gym 09/08/08

Time for a bit of an update on the equipment/gym setup front. Due to my steady income job disappearing due to winter I am left with just gym and training work which will paying the bills doesnt allow me to lay out funds on the flooring and barbells I am after. That said I just got my AbMats delivered on Friday, great simple piece of equipement for really working the abs and allows you to do half decent back extensions without carting a GHD around with you. Only gripe with getting these was that there isnt an Australian distributer so had to order them direct from AbMat, no drama there but the postage was almost equal to the cost of the product. It was somewhere in the region of $40 to send two $30 mats over. So Im using these two as testers and if people find them effective when we train I will look at getting more. Also got a couple of cheap stopwatches from Volt Electronics just an online australian electronics retailer, $9.95 each which was the cheapest I found around the place, only gripe was the delivery time was a bit slow. Definately worth the buy tho, having multiple stopwatches makes it was easier for multiple people to keep track of their workout times

Workout 09/08/08

21 - 15 - 9

1 arm kettlebell snatches (16kg / reps are for each arm)
Pull ups

For time :-

Workout 08/08/08

Deadlift

5/5/5/3/3/1/1/1

Working up to 1RM at the end

Workout 06/08/08

'Fight Gone Bad'

1min each exercise, 1min rest at the end of a round, 3 rounds

SDHP (35kg)
Push Press (35kg)
Squat Jump
Thruster (12.5kg)
Rower (max calories)

Exercise Demo - Assisted Dips

First of hopefully many videos to come to the site, put together a kettlebell video a while back but the editting wasnt too crash hot. Here we have assisted dips using just a standard old bike tube i had lying around the place looped around the handles of the dips station. There are two rubber bands holding the folds of the tube together so it is relatively easy to get your knees up into the tube and away you go!

Workout 03/08/08

50 Double unders
40 Situps
30 Overhead Squats (w/ broomstick)
20 Leg raises
10 Ring rows

3 rounds for time

Also began the onehundredpushups training program today, looks like a bit of fun. The website has a training program up there with the purpose of in around 6 weeks having you be able to knock out 100 consecutive pushups. The link is over on the right and I'll keep you posted how its all going.

Workout 02/08/08

'Helen'

400m run
21 KB Swings (24kg)
12 Pullups

3 rounds for time