Workout Logs – June

2

6/28/12

Bootcamp!  Tons of core circuits, pushups, deads, squats, dips!

6/26/12

Aaaahhhhhhh!  Deadlift day!

Throughout the day – 30 min walk, 1/2 TGU/side – 2 @ 16kg, Assisted Flex Arm Hang – 2 (15 seconds and 10 seconds)

Deadlifts!!

Warm-up – 5 @ 45

3 x 75

1 @ 95, then increase 10 pounds ever rep until 195.

1 @ 200

1 @ 205 – Fail

6/25/12

Bootcamp!  Tons of running, squats, lunges, pushups, planks, mountain climbers, jumping jacks

TGU – 1/2 per side @ 16kg

Assisted Flexed Arm Hang

6/23/12

Easy day – 40 min walk

1/2 TGU’s – 2 @ 12kg

2 flexed arm hangs

1 plank hold

6/22/12

40 min hike, focused on hills – High Island

1/2 TGU @ 12kg/side

Flexed Arm Hang

Plank Hold

6/21/12

Bootcamp!  Hardcore!!  Circuits, very little rest, sprints, leg matrix, loved it!!!

6/20/12

Two mile walk

Set 1) 15 minutes

Clean & Press Ladder – 12 kg – 1, 2, 3, 4, 5 per side

16kg – 1, 2, 3  per side

Set 2) 15 minutes

Get Up Sit Up – 2 x 5/side @ 12kg, 1 x 3/side @ 12kg

Reverse Lunge – 2 x 5/side @ 16kg, 1 x 3/side@ 12kg

Set 3) 10 minutes – 2 hand swings, 16kg, :20 work, :40 rest

Plank – :62

6/19/12

Bootcamp!  Fighter workout….killer cardio!!

6/18/12

Set A – Strength – 15 minutes

TGU’s – 6/side (1st one @ 16kg, rest at 12kg), Flexed Arm Hangs – 3

Set B – Metabolic – 15 minutes

Goblet Squats – 5 x 5 @ 16kg

Staggered Stance Rows – 5 x 5 @ 12kg

Set C – Finisher – 10 minutes

:20 work, :40 rest – 2H Swings – 1st 5 sets @ 20kg, last 5 sets @ 16kg (this was a smoker starting with the 20!!)

RKC Plank – 60 seconds

6/16/12

Active Recovery Walk – 3.5 miles

Easy KB Day -3 rounds

10 Walking Lunges – 12kg

3 Renegade Rows – 12kg

10 Transfers – 16kg

OH/Rack/Farmer Carry – 12kg

Jog/walk 100m

6/14/12

AM – run w/ Jen – 2.25 miles, 12:11 pace

PM – Bootcamp!!

warm-up and form work

Couplet 1 – :30 work, :30 rest, 3 rounds

Squats – 12kg

Presses – 12kg

Plank, Side plank – 1/side

Triplet 2 – :30 work, :30 rest, 3 rounds

Squat to Diagonal Press – 12kg

Pushups

Boat Pose

Finisher -Reverse Pyramid

2 uppercut burpees

5 Thrusters – 12kg

Inchworm to Pushup

5 Pushups

2 uppercut burpees

4 Thrusters, pushups…down to 1

Confession time…I AVOIDED the basement like the plague today…and did not get any TGU’s or flexed arm hangs.

6/13/12

300 time test – REAL pushups – 10:10

Misc kettlebell work w/ 12 and 16kg – front squats, goblet squats, cleans/press/squat combos, snatches, 1H swings, renegade rows, overhead carries

Plank hold

6/12/12

Bootcamp!  Tons of squats/lunges/burpees/running/planks/dips

1 TGU/side @ 12kg – time to move up!!

1 Flexed Arm Hang

1 Plank Hold

6/11/12

Low energy kettlebell day – :25 work, :35 rest of 2H swings and transfer – 16kg.  Heavy TGU practice – 16kg, plank – :50

6/9/12

Go Commando Race!

6/8/12

20 minute walk

June Challenge Get-ups and Flexed Hangs – 2

Foam Roll

4 minute TGU work

10 swings – 16kg

8 Goblet Squats – 16kg

8 pushups

1 Negative

10 swings – 16kg

5 Goblet Squats – 16kg

5 pushups

1 Negative

10 swings – 16kg

2 Goblet Squats – 16kg

2 pushups

1 Negative

Hardstyle Plank Hold – :45

6/7/12

Bootcamp fighter workout!  :55 plank!

6/6/12

Warm-up – walk/jog 1/4 mile, stretch

1 TGU/side @ 12kg

2 rounds – :20 work, :40 rest of this series – 2H swings @ 16kg, 1H swings @ 12kg/side

1 TGU/side @ 12kg

3 rounds – :20 work, :40 rest of this series – 2H swings @ 16kg, transfers @ 12kg

1 TGU/side @ 12kg

:42 plank

Flexed Arm Hang – improvement!!

Now off to an hour of sand volleyball!

6/5/12

Warm-up – foam roll, stretch, walk 2 miles, 1TGU/side@ 12kg, 1 flexed arm hang, plank – :40

Bodyweight 300
25 pushups (on your knees or toes)
50 mountain climbers
25 floor wipers (or crunches)
50 alternating lunges
25 burpees
50 single leg deadlifts (25 each leg)
25 dips
50 squats

6/4/12

Gettin’ my kettlebell on!!  Warm-up – foam roll, stretch, squats, flexed arm hang/negative, 1 TGU/side @ 12kg

Goblet Squat x 10 @ 20kg

2H Swing x 10 @ 20kg

Front Squat/Left Rack x 5 @ 12kg

Front Squat/Right Rack x 5 @ 12kg

Transfers x 20 @ 16kg

Left Clean x 8 @ 16kg

Right Clean x 8 @ 16kg

2H Swing x 10 @ 20kg

Clean/Squat/Press – Right then Left x 5/side @ 12kg

Plank hold – :40

1TGU/side @ 12kg

Flexed arm hang/negative

Then swings Tracy Reifkind style – I burned out after the 3rd set…I am going to attempt this one again on my main swing day!

6/2/12

Kettlebell Day! – 6 rounds of .25 mile walk/jog, 5 deadlifts each side w/ 12kg and 16kg, 10 2H swings 2/ 16kg, 5/5 1H swings w/ 12kg, plank

Plank Test – :36

Flexed Arm Hang attempts -2

TGU/side w/ 12kg -2

6/1/12

Kettlebell day – 1 heavy TGU @ 16kg/side, then form practice w/ 12kg, 1 hand swings w/ 12kg, planks, flexed arm hang x 3

Plank Test – :34

Flexed Arm Hang Test – :04