Workouts
July archive
7.31.10 Workouts
July 31, 2010
WORKOUT 1
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
...
7.30.10 Workouts
July 30, 2010
WORKOUT 1
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
7.29.10 Workouts
July 29, 2010
WORKOUT 1
Objective
Endurance >60
Warm Up
N/A
Workout
"10,000 Excuses"
10,000m Row
Every ...
7.28.10 Workout 1
July 28, 2010
Objective
Strength
Warm-up
5 minute easy row
Then:
15x Leg Swings
2x10 Wall Squats
...
7.28.10 Workout 2
July 28, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
Various methods of shoulder warm-ups
7.28.10 Workout 3
July 28, 2010
Objective
Strength, Power Endurance
Warm-up
5 minute easy row
Then:
15x Leg Swings
2x10 Wall ...
7.28.10 Workout 4
July 28, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg swings
2x10 ...
7.28.10 Workout 5
July 28, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
...
7.27.10 Workout 1
July 27, 2010
Objective
Power Endurance, Circuit
Warm-up
5 minute easy row, ride, run
Then:
JJ Matrix (various)
Then:
7.27.10 Workout 2
July 27, 2010
Objective
Endurance >90 minutes
Workout
30 mile ride (The Alachua Ride)
RESULTS
Xeve
Chris ...
7.27.10 Workout 3
July 27, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
A bunch of shoulder stuff
7.26.10 Workout 1
July 26, 2010
General Warm-up
5 minute easy row, ride, run
Then:
MB Tosses
Then:
Mobilizations
Workout
...7.26.10 Workout 2
July 26, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
2x10 ...
7.24.10 Workout
July 24, 2010
Objective
Strength
Warm-up
5 minute easy row, ride, run, rope skip
Then:
Mobilize
Then:
See ...
7.23.10 Workout 1
July 23, 2010
Objective
Power Endurance, Interval
Warm-up
5 minute easy row, ride, run, skip
Then:
2x10 Shoulder Dislocates
7.23.10 Workout 2
July 23, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
2x10 Shoulder Dislocates
2x10 ...
7.23.10 Workout 3
July 23, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row, ride, run
Then:
Mobilize
Workout
...7.22.10 Workout 1
July 22, 2010
Objective
Strength, Strength Endurance
Warm-up
5 minute easy run
Then:
15x Airsquats +
10x Jump ...
7.22.10 Workout 2
July 22, 2010
Objective
Power Endurance
Warm-up
5 minute easy ride
Then:
15x Leg Swings
2x10 Wall Squats
7.21.10 Workout
July 21, 2010
Objective
Power Endurance, Interval Weight Training
Warm-up
5 minute easy row
Then:
BB Complex:
...
7.20.10 Workout 1
July 20, 2010
Objective
Power Endurance, Benchmark
Warm-up
5 minute easy ride
Then:
10x each:
Ball Slam
7.20.10 Workout 2
July 20, 2010
Objective
Power Endurance, Tag Team
Warm-up
None, attack it cold!
Workout
There are many variations of ...
7.19.10 Workout 1
July 19, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
Throw Medicine Balls
Then:
7.19.10 Workout 2
July 19, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
...
7.19.10 Workout 3 (Workout 2 variant)
July 19, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swing Series
...
7.17.10 Workout
July 17, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
KB Complex
Then:
...
7.16.10 Workout
July 16, 2010
Objective
Power Endurance
Warm-up
5 minute easy ride
Then:
15x Leg Swings
2x10 Wall Squats
7.15.10 Workout 2
July 15, 2010
Objective
Power Endurance, Test
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
...
7.15.10 Workout 3
July 15, 2010
General Warm-up
5 minute easy row, rude, run
Then:
BB Complex
Then:
Mobilizations
Workout
...7.14.10 Workout 1
July 14, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row, ride, run
Then:
Locomotor Warm-up (various)
7.14.10 Workout 2
July 14, 2010
Objective
Power Endurance, Progression
General Warm-up
5 minute easy row, ride, run
Then:
Locomotor Warm-up
7.14.10 Workout 3
July 14, 2010
Objective
Strength, Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
...
7.14.10 Workout 4
July 14, 2010
Objective
Endurance
Warm-up
Mobilizations
Workout
Sprint Triathlon:
150 calories on Airdyne +
2000m Row +
7.13.10 Workout 1
July 13, 2010
Objective
Power Endurance, Tag Team
Warm-up
5 minute easy ride, row, run
Then:
BB Complex
...
7.13.10 Workout 2
July 13, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
2x10 ...
7.13.10 Workout 3
July 13, 2010
Objective
Power Endurance
General Warm-up
5 minute easy row, ride, run
Then:
Locomotor Warm-up (various)
7.12.10 Workout 1
July 12, 2010
Objective
Power Endurance
Warm-up
15x Airsquats +
10x Jump Squats +
5x Tuck Jump
2 ...
7.12.10 Workout 2
July 12, 2010
General Warm-up
5 minute easy row
Then:
15x Leg Swings
2x10 Shoulder Dislocates
...
7.10.10 Workout
July 10, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
Long Locomotor Warm-up
Then:
7.9.10 Workout 1
July 9, 2010
Warm-up
5 minute easy row
Then:
15x Leg Swings
2x10 Wall Squats
Then:
BB Complex
7.9.10 Workout 2
July 9, 2010
Objective
Power Endurance, Interval
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
...
7.9.10 Workout 3
July 9, 2010
Objective
Power Endurance
Warm-up
5 minute easy row
Then:
15x Leg Swings
2x10 Wall Squats
7.8.10 Workout 1
July 8, 2010
Objective
Power Endurance
Warm-up
KB Complex
Then:
Mobilizations
Workout
Keep KB moving for 8 ...
7.8.10 Workout 2
July 8, 2010
Objective
Strength
Warm-up
5 minute easy ride
Then:
Mobilizations
Workout
Deadlift Strength Ladder
10 ...
7.7.10 Workout
July 7, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
15x Leg swings +
...
7.6.10 Workout 1
July 6, 2010
Objective
Power Endurance, Progression
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
2x10 ...
7.6.10 Workout 2
July 6, 2010
Objective
Power Endurance
Warm-up
15x Leg Swings
2x10 Wall Squats 10x Shoulder Dislocates
10x OHS ...
7.5.10 Workout
July 5, 2010
Objective
Endurance > 90
Workout
35 mile ride (Millhopper Loop)
RESULTS
Chris
Xeve
Tom ...
7.4.10 Workout
July 4, 2010
Objective
Power, Power Endurance
Warm-up
5 minute easy ride, row, run
Then:
BB Complex
...
7.3.10 Workout
July 3, 2010
Objective
Power, Power Endurance
Warm-up
5 minute easy row, ride, skip rope
Then:
Locomotor Warm-up +
7.2.10 Workout 1
July 2, 2010
Objective
Power Endurance
Warm-up
5 minute easy row, ride, run
Then:
Locomotor Warm-up +
Mobilizations
7.2.10 Workout 2
July 2, 2010
Warm-up
5 minute easy row, ride, run
Then:
10x Wall Squat
20 Squat
2x10 Jump ...
7.1.10 Workout 1
July 1, 2010
Objective
Power Endurance, Circuit
Warm-up
5 minute easy row, ride, run
Then:
8x (20s on/10s off) ...
7.1.10 Workout 2
July 1, 2010
Objective
Strength
Warm-up
5 minute easy row, ride, run
Then:
15x Leg Swings
10x Wall ...