ultimate basic guide workout

6/30/10 7:30pm @home

afpt prep - long run day

stretching:
left quad 30s
right quad 30s
groin 1m
left ham 30s
right ham 30s
left calf/hip-flexor 30s
right calf/hip-flexor 30s

jump rope: (warmup)
1m on
45s off
1m on
45s off
2m on

jogging (20m total)
17m16s - 2 miles
20m - 2.35 miles

followed by mucho leg/lower body stretches

body pump at gold's gym with alex

6/29/10 7:30pm @gold's rwc (which is now crunch fitness - wtf!)

body pump w/ alex kattar

(+bar)
warmup 25
squats 40
bench 35
dead lift, clean & press & dead row, wide dead row 40
tricep press pullover , tricep extension 25
curls 25
lunges 20&10;
pushups
side raise 10
lat pull, overhead press 25
abs

hip abduction (slow!)
10 x 125
10 x 95
10 x 115
10 x 135

ultimate basic guide workout

6/26/10, 10am @ home

apft prep

warm up
jump rope
1:15 on, 45 off
1:15 on, 45 off
2 min on

pushups
3 rounds
1 min armap
kneeling diamond until failure
2 min rest

35, 10
24, 8
21, 6

situps
2 rounds
1 min armap
1st round, lower crunches; 2nd round, upper crunches

24, 60
25, 15

rest day

6/25/10 rest day.

PT stuff
-clamshells
-hip abductors
-pistons with knees pushed outwards

rest day

6/24/10 rest day.

PT stuff
-clamshells
-hip abductors
-pistons with knees pushed outwards

ultimate basic guide workout

6/23/10 home 8:30am

apft test prep

warmup
jump rope
1 min on, 45 off
1 min on, 45 off
2 min on

pushups, 3 rounds of:
- 1 min amrap,
- kneeling diamond until failure,
- 2 min rest

32, 10
22, 5
22, 5

situps, 2 rounds of:
- 1 min amrap
- crunches until failure (2nd time: upper crunches)
- 2 min rest

22, 60
27, 18

stretch

physical therapy for my pateller weirdness

finally decided that i needed to see a doctor to look at my knee, which had been bugging me a few hours after i finished running... so started doing physical therapy.

6/22/10 rest day.

PT stuff
-clamshells
-hip abductors
-pistons with knees pushed outwards

ultimate basic guide workout

6/21/10 home 8:00am

apft test prep

warmup
jump rope
4x (1min on, 45 off)

pushups, 3 rounds of:
- 1 min amrap,
- kneeling diamond until failure,
- 2 min rest

35, 10
31, 5
17, 6

situps, 2 rounds of:
- 1 min amrap
- crunches until failure (2nd time: upper crunches)
- 2 min rest

21, 60
22, 23

running day

6/20 9am woodside hs track

stretch
quads
groin
hams
calves

warmup
jump rope
1 min on
45 off
1 min on
45 off
2 min on

1 mile run (apft goal, 2 miles 17:30)
7:29

walk .25 mile
stretch
quads
groin
hams
calves
hip flexor
downward dog

body pump at gold's gym with willy

6/18/10 @golds castro

body pump w/ willi
(+weight of bar)
warmup 25
quads - squats 40
chest - bench 35
back - dead lift, front rows, clean & press 40
tris - lying tricep extension 25, overhead tricep extension 10
bis - curls varying speed 20
lunges - 20
shoulders - side raise 10, overhead press 20
reverse crunch, plank, side-stepping blank with elevated feet
stretch

ultimate basic guide workout

6/17/10 @home 8:30pm

APFT prep exercises

3 sets of pushups:
A: 1 min AMRAP normal pushups;
B: kneeling diamond push-ups, until failure (3s down, 3s up);
rest: 2 mins;

A1 40
B1 8
A2 25
B2 7
A3 22
B3 5

2 sets of situps:
A1,A2: 1 min AMRAP normal sit-ups;
B1: abdominal crunches until failure;
B2: upper-half crunches until failure;
rest: 2 mins;

A1 27
B1 60
A2 22
B2 13

1 min on, then 1 min rest for each:
flutter kicks
plank
ski jumpers
leg spreaders
toe touches
donkey kicks
mountain climbers

crossfit at lalanne

6/15 6:30pm @lalanne w/ nat

650m jog (about 2:30)
tabata squats

skill
front squat

strength
front squat
5 x 5
35, 65, 85, 135, 135, 135, 155

finisher!135/95 18:54
21x front squats 95
42x pull-ups green band - starting to kip a little
15x front squats
30x pullups
9x front squats
18x pullups

improvised crossfit @ gold's rwc

6/13/10 gold's rwc

1 mile - 8:19

Clean & Press
10x60
8x70
6x80
3x90
3x100

pullups
10x-135
8x-120
6x-105
dips
10x-105

-break
10,8,6,4,2 rep rounds for time of:
clean&press; 80#
Box Jump "16
5:17

crossfit at lalanne

6/7/10 1pm, @lalanne w/ zach

warmup:
100 double unders or 500 singles (5 mins)
tabata hollow rocks (10, 10, 10, 10, 10, 8, 8, 8)
push jerk DB - 30#

strength:
push jerk BB
5x75#
4x95#
3x115#
2x135#
1x155#

finisher:
five rounds - 27:18
15 DB push jerk - 30# (rx 40/25)
15 pull-ups (green band - it's official, i suck at pull ups)
Run 400m

waterfront jog

6/4/10 san francisco embarcadero, with spc daniel

2pm
walk .4 miles
jog 2.5 miles (ferry building to pier 39 and back)
walk .4 miles

body pump at gold's gym with willy

6/3/10 gold's rwc

900m jog (.6 miles)

body pump w/ willi

(add weight of bar to each weight below)
warmup 25
squat 40
chest 35
back 40
tris 25
bis 25
lunges 10 / 25
shoulders 10 / 25
abs
stretch

crossfit at lalanne

6/1/10 12 noon @ lalanne w/ nat

650m walk
650m jog

ring dips (black band)
10,8,5,5,5

tabata situps (w/ pvc)
6,5,5,5,5,5,5,5

warmup squat
10 x 35#

5 rep squat
65#
85#
105#

20 rep squat
115#

finisher - 20 mins amrap
10 burpee box jump 24"
45 single jump rope
20-step weighted walk (10R/10L lunges) 25# overhead

5 rounds + 10 burpee box jumps