April 21, 2010

Power Cleans

Posted in Uncategorized at 9:06 pm by dwernick

Warm up:
Jog 0.5 miles
3 x 8 Sampson stretch, 10 pushups, 10 situps, 5 squats
Hip flexibility work

Intensity:
5 sets for time of:
5 Cleans at 174 lbs
AMAP Pushups

Finished in 8:44 with 20, 16, 10, 10, 6 pushups

Cool down:
10 Ball throw situps
10 situps
10 crunches
10 knee raises
10 back extensions
10 min elliptical at 6 resistance, 125 cal

Active Recovery

Posted in Uncategorized at 9:05 pm by dwernick

Warm up:
Jog 0.5 miles
3 x 8 Sampson stretch, 10 pushups, 10 situps, 5 squats

5 min treadmill at 6.8 mph, 1.0% incline
40 min elliptical at resistance 6

April 19, 2010

Ten tens

Posted in Uncategorized at 7:10 pm by dwernick

Warmup
Jog 0.5 miles
3 x 8 Sampson stretch, 10 pushups, 10 situps, 5 squats

Intensity
10 reps of each of the following for time
Man mankers with 35 lb dumbbells
Burpees
Pulldowns with 4 plates
Box jumps
Pushups with feet on box jumps
Situps
Back extensions
Knee raises
Calf raises
Squats

Finished in 13:47

Graceful Deadlifts

Posted in Uncategorized at 7:07 pm by dwernick

Warmup
Jog 0.5 miles
3 x 8 Sampson stretch, 10 pushups, 10 situps, 5 squats

Intensity
Grace – 30 clean and jerks at 135 lbs for time
Finished in 5:05.
Previous time was 8:25 from 1/28/10, 3:20 improvement (40%)

Deadlifts – 4 x 5 reps at 242, 2 1 rep at 308

Run

Posted in Uncategorized at 6:59 pm by dwernick

Not enough time for a full workout. Ran from 433 Midvale to Montana and Beloit, about 1.6 miles

April 17, 2010

Track

Posted in Uncategorized at 10:16 pm by dwernick

Warmup:
Jog 0.5 miles
3 x 8 Sampson stretch, 10 pushups, 10 situps, 5 squats

Intensity:
For time, 5 reps of:
Run 400m
20 pushups
20 situps

Finished in 23:08

April 13, 2010

Total body circuit

Posted in Uncategorized at 8:13 pm by dwernick

This workout was designed to be circuits with one upper body, lower body, and core excercise. Three sets were planned but two proved to provide a sufficient workout.

Warmup:
Jog 0.5 miles
3 x 6 Samspon stretch, 5 pushups, 5 situps

Intensity:
For time –
21, 15, 9 reps of
Lunges (each leg)
Pushups
Ball throw situps

3 min rest

21, 15, 9 reps of
Box Jumps
Press, 80 lbs
GHD Back extensions

finished in 24:05

Cooldown:
Plate loaded pulldowns
11×4 plates, 9×4 plates, 10×3 plates (45+25 each side), 14×2 plates
10 min elliptical trainer, 125 calories, resistance 6

April 12, 2010

Clean and Deadlift Max

Posted in Uncategorized at 6:16 pm by dwernick

Warmup:
Jog 0.5 miles, light stretching

Intensity:
Work up to 1RM power clean:
5 x 135 lbs, 4 x 154 lbs, 3 x 174 lbs, 2 x 194 lbs, 2 x 204 lbs, 1 x 220 lbs
Failed once on 220 lbs and once on 230 lbs
Work to 1RM deadlift:
5 x 275 lbs, 4 x 295 lbs, 3 x 305 lbs, 2 x 311 lbs, 1 x 321 lbs
Failed at 331 lbs

Cool down:
shrug machine, 20 x 4 plates, 15 x 6 plates, 10 x 8 plates
bicep curls, 10 x 70 lbs, 2 x 80 lbs
elliptical, 10 min, 120 calories

Upper-lower failure

Posted in Uncategorized at 6:10 pm by dwernick

Warmup:
Jog 0.5 miles, light stretching

Intensity:
5 sets of 5 reps back squat, AMAP push ups
Stats:
225 lbs, 22 push ups
245 lbs, 18 push ups
255 lbs, 14 push ups
265 lbs, 10 push ups
275 lbs (only did 1 rep), 14 push ups

Cool down:
Core work
2 x 15 reps each of the following
GHD back extensions
Knee raises
Situps

Active Recovery

Posted in Uncategorized at 1:48 am by dwernick

Jog 0.5 miles
30 min elliptical

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