Tuesday, March 30

Sprint!


With the flag football class! Jared, Westin, Tyler, and Mary

AM:

Sprint 40y on the minute x 3

rest 2 min.

Pro agility (5x10x5) on the minute x 3

rest 2 min.

Broad jump 20y on the 1:30 x 3
PM:
5 rounds for time of:
15 pullups / 15 deep pushups / 50 single unders

Monday, March 29

...and stuff like that

AM:
3 x Strict Chins
2 x Squat 285
2 x Shoulder Press 145

On the 2 minute x 5
On the 2 minute x 3

PM:
12 minute run...

40 DU's
30 KB swings, 1 pood
8:59?

Swim - 50y sprints, full recovery b/w ea.
fastest 32s, slowest 34s

Friday, March 26

26 March 2010


Yesterday, mixture of CFE

AM - Squat
145x5
195x5
235x5
255x5
285x5

PM - 8 min barefoot jump rope; 2 OHS (95#) on the minute for 10 minutes; 3x hollow rock 1min/superman 1min/rest 1min.

Tuesday, March 23

Colorado Springs, CO, USA

The Olympic Training Center in Colorado Springs. Bon and I toured the facilities and they were okay. The tour begins with a short video about USA Olympic Sports. A tour guide took us outdoors through the grounds and showed us the pool which is 25m x 10 lanes and the inside of a few buildings. The weight room was nothing special with several squat racks, treadmills, and a few tires for flipping. There is a large gymnasium with 3 full basketball courts, one of which is transformed into a gymnastics area. This gym, with the seats pulled out, can seat up to 3,000 spectators if needed. The Japanese swim team was warming up poolside while we were there, getting some altitude training in I suppose. The bottom of the pool is "V" shaped, with the ends being shallow and the middle is deep. This keeps the wake created in a swim meet more even rather than slowing down the competitors on the outside lanes. Interesting stuff.

Friday, March 19

It has been a while....







Wow, a lot has happened since my last post in June 2009! First and foremost my lifts increased to 370 x 5 x 3 in Squat, 160 x 5 x 3 Press, and 450 x 5 for Deadlift. Even though I have not lifted that heavy recently, I'm holding my bodyweight above 220 while swimming hard and often and mixing Burgener's WOD's with West Side Programming mixed with a bit of linear progression and my own stuff. Pampa, TX is next as Bon and I found out yesterday, and we are really excited for this new adventure. Hopefully, more to come.
Classic Three Amigos!