Sept. 8, 2014

skill/strength

Tabata (20 seconds of work; 10 seconds of rest); Rotate through the four movements until you have performed each movement 8 times
Right Side Plank
Hollow Hold
Left Side Plank
Superman Hold

WOD:
Dublata (40 seconds of work; 20 seconds of rest); Rotate through the four movements until you have performed each movement 4 times
Calorie Row
Sprints (Back and Forth across mats, touching the edge of the mat with your hand each time you turn around)
Kettlebell Swing (53/35)
Score is total calories + number of 50 foot sprints (50ft =  1 length of the mats) + number of KBS

9/3/14

Strength/conditioning stations

Legs: 3x6 one leg stiff leg deadlifts
          3x8 assisted pistols
          
Push: 3x10 military press
          3x12 band tricep extensions

Pull: 3x8-10 seconds chin up holds
        3x8 bent over rows

Conditioning: 3- 400 meter rows on new machine

                        30 mt climbers

9/5/14

Strength:  Bench Press 3×10

Conditioning:

400 meters
5 Rounds
10 Overhead Squats (95/65) – sub f.squats
30 Double Unders or 60 jumpropes
400 meters
Record your time.

Sept 1st, 2014

Workout

 

 

Fight Gone Bad

 

3 rounds 1 min at each station of:

 

Row for calories

 

sumo deadlift high pull

 

push press

 

box jumps

 

wall ball

record the number of reps for each exercise.

Monday 8/25/14

5:30 & 10:00 Classes - Partner Body Build Stations

Row 2 200m - rest when partner goes

Romanian DL - 3x6
Goblet Squats 3 x 6

Eccentric Pull-ups (lowers) 3 sets
Band Fly's 3x12

Land Mines 3x10
Front raises 3x10

7:00 Class

Deadlift 4x6
sled push 4x's

walk hill between sets

Skull crushers 3x12
hammer curls 3x20 10 each arm

Barbell torso twists 3 x 20

Strength Standards

We are going to use the program below for the next four weeks in class. It is a great base builder, but you need to follow it strictly.

Use the link here to plug your max numbers into the program. Remember to click on Get Printable 4 week training routine button and choose "The Triumvirate"

Print out that routine and bring it to class on Monday.

Reflections

Believe it or not the semester is just about over, This will be your last blog. We do not have a final exam in Physical Education. I would like to think the last 18 weeks have been useful to you in some way.  I have enjoyed working with you and hope I have helped you not only reach you strength and fitness goals, but also learn a little about the benefits of hard work.

A great practice to get in the habit of early in life is that of reflection. When you reflect on things you take a moment to look back and figure out what was good, bad, or just different. This practice will keep you from making the same mistakes over and over and will help you figure out what things work for you as an individual. We are all different and things effect us and work for us in different ways.

For your final blog, I want you to take a moment to really think back throughout the semester and list for me three things you learned or just liked about the semester and three things you did not like or wish you had learned. Feel free to speak your mind. I use this reflection to help plan my future classes.