AM
[A] Ski Machine
40 minutes
PM
[A] Foam Roller
[B] Deadlift 4x5
235, 255, 275, 275
[C] Stiff-legged deadlift 4x10
135, 155, 155, 174
[E] Back Extension 4x12
25, 25, 25
[F] Cardio Blast with Krista
45 seconds on, 15 second reset. There are 5 stations. 3 exercises per station do exercise 1 for 45 seconds, recover 15 seconds, do exercise 2, etc. repeat. Then 1 minute of core between stations
Station 1
1.) Run on BOSU lead with right leg
2.) Run on BOSU lead with left leg
3.) Lateral hop over BOSU
Repeat
1 minute of side plank- switching
Station 2
1.) Medicine ball slams
2.) Steam engine with medicine ball
3.) Football drill- medicine ball tap
Repeat
1 minute slow mountain climber then pike
Station 3
1.) Shuffle
2.) Walking lunges
3.) Broad jump -burpee
Repeat
1 minute of flutter kicks
Station 4
1.) Step up right leg
2.) Step up left leg
3.) Toe touches on bench
Repeat
1 minute plank with alternating toe taps
Station 5
1.) Squats on BOSU
2.) Burpee on BOSU
3.) Jump and Stick on BOSU
Repeat
1 minute scissors kick
History
12.19.14
Tuesday, January 27, 2015
Monday, January 26, 2015
[Monday] 1.26.15 Lunch Core Cirucit + PM Upper Body
Lunch
[A] 5 min warm-up
[B] Core Circuit
1 minute jog between sets @ 7 mph
1 minute max reps per exercise
EO's
Russian twist
Hanging toes to bar
Ab roller
Pike on swiss ball
Reverse crunches
Superman
Pike with hand touches
Side Pike (R)
Side Pike (L)
Wipers with #45 bar going the opposite of legs
Leg raises
Flutter kick with medicine ball overhead
PM
[A] Dynamic warm-up, foam roller
[B] DB Incline Drop-set 6+6
60/50, 70/60, 70/60, 70/60
[C] DB Incline/Decrease Incline/Flat Press 6+6+6
45, 50, 50, 55
[D] High to low Cable Flys 4x10
80, 80, 80, 80
[E] CGBP 4 x10
135, 145, 145, 145
[F] 4 Rounds
8 Dips
8 Tricep Extension (#30)
8 Narrow push-ups
Rest 60 seconds
History
12.18.14
[A] 5 min warm-up
[B] Core Circuit
1 minute jog between sets @ 7 mph
1 minute max reps per exercise
EO's
Russian twist
Hanging toes to bar
Ab roller
Pike on swiss ball
Reverse crunches
Superman
Pike with hand touches
Side Pike (R)
Side Pike (L)
Wipers with #45 bar going the opposite of legs
Leg raises
Flutter kick with medicine ball overhead
PM
[A] Dynamic warm-up, foam roller
[B] DB Incline Drop-set 6+6
60/50, 70/60, 70/60, 70/60
[C] DB Incline/Decrease Incline/Flat Press 6+6+6
45, 50, 50, 55
[D] High to low Cable Flys 4x10
80, 80, 80, 80
[E] CGBP 4 x10
135, 145, 145, 145
[F] 4 Rounds
8 Dips
8 Tricep Extension (#30)
8 Narrow push-ups
Rest 60 seconds
History
12.18.14
Sunday, January 25, 2015
Saturday, January 24, 2015
[Saturday] 01.24.15 AM Back
AM
[A] Weighted Pull-ups 4x5
10, 10, 10, 10
[B] Single Arm Rows 4x12
45, 45, 50, 50
[C] BW Rows 4 x10
[D] Incline DB Curls
20, 25, 25, 30
[E] 4 Rounds
8 DB Zottman Curls (#15)
8 Crossing curls (#15)
8 Pronated ez-curl bar + #20
60 second rest
[F] Straight arm rope pull downs 4x10
30, 30, 40, 40
History
[A] Weighted Pull-ups 4x5
10, 10, 10, 10
[B] Single Arm Rows 4x12
45, 45, 50, 50
[C] BW Rows 4 x10
[D] Incline DB Curls
20, 25, 25, 30
[E] 4 Rounds
8 DB Zottman Curls (#15)
8 Crossing curls (#15)
8 Pronated ez-curl bar + #20
60 second rest
[F] Straight arm rope pull downs 4x10
30, 30, 40, 40
History
Friday, January 23, 2015
[Friday] 01.23.15 PM Legs
AM
[A] Dynamic Warm-up + foam roller
[B] Back Squats 4x5
225, 225, 265, 265
[C] Front Squat 4x10
135, 155, 175,185
[D] Single Leg- Leg Press 4x10 each side
90,110, 130, 130
[E] Calf Raises 4x 8+8+8 (narrow, normal, wide)
75, 75, 75
[F] Hanging Knee Raises 4x12
[G] 150 steps with #45
8:43
[A] Dynamic Warm-up + foam roller
[B] Back Squats 4x5
225, 225, 265, 265
[C] Front Squat 4x10
135, 155, 175,185
[D] Single Leg- Leg Press 4x10 each side
90,110, 130, 130
[E] Calf Raises 4x 8+8+8 (narrow, normal, wide)
75, 75, 75
[F] Hanging Knee Raises 4x12
[G] 150 steps with #45
8:43
Recovery
[Wednesday] 1.21.15 AM Upper Body + PM Circuit Blast
AM
[A] Warm-up
[B] Bench Press 4x5
155, 175, 185, 185
[C] DB Shoulder Press 4x10
45, 50, 55, 55(x8)
[D] Behind the Neck Press 4x10
95, 95, 95, 95
[E] Cuban Press 3x10
15, 15, 15
[F] Superset
Tricep Dip 3 x10 (Bodyweight)
Tricep Push-Downs (100, 110, 110)
[G] 4 Rounds (#5)
8 Lateral Raises
8 Front Raises
8 Rear flyes
8 DB Overpress
10/12/12/15
PM
[A] Circuit Blast at the Y with John
~ 1 minute stations
1. Plyo push-ups on medicine ball
2. Static lunge with 10 bicep curls + leg lifted push-ups (failure)
30 sec jog + 20 sec lunge
3. 10 lateral raises + 10 rear flies
4. Alternating scissors ab + single leg foot touch
30 sec jog + 30 sec lunge
5. 15 Seated flies + plank (put/remove weight for chair)
6. 10 flutter kick with Bar overhead + Reverse curls with medicine ball
30 sec jog + 30 sec lunge
7. Diamond push-up on medicine ball
8. Russian twists
30 sec jog + 30 sec lunge
9. 50 jump ropes + 3 burpee planks
10. Wall sits
30 sec jog + 30 sec lunge
11. Jump squat + balance on BOSU upside (2 or 1 leg)
12. Tricep dips + single arm DB tricep extension
30 sec jog + 30 sec lunge
13. Burpees
14. Windshield wipers (L/R) then middle (add 1 in middle after each L/R)
History
12,15.14
[A] Warm-up
[B] Bench Press 4x5
155, 175, 185, 185
[C] DB Shoulder Press 4x10
45, 50, 55, 55(x8)
[D] Behind the Neck Press 4x10
95, 95, 95, 95
[E] Cuban Press 3x10
15, 15, 15
[F] Superset
Tricep Dip 3 x10 (Bodyweight)
Tricep Push-Downs (100, 110, 110)
[G] 4 Rounds (#5)
8 Lateral Raises
8 Front Raises
8 Rear flyes
8 DB Overpress
10/12/12/15
PM
[A] Circuit Blast at the Y with John
~ 1 minute stations
1. Plyo push-ups on medicine ball
2. Static lunge with 10 bicep curls + leg lifted push-ups (failure)
30 sec jog + 20 sec lunge
3. 10 lateral raises + 10 rear flies
4. Alternating scissors ab + single leg foot touch
30 sec jog + 30 sec lunge
5. 15 Seated flies + plank (put/remove weight for chair)
6. 10 flutter kick with Bar overhead + Reverse curls with medicine ball
30 sec jog + 30 sec lunge
7. Diamond push-up on medicine ball
8. Russian twists
30 sec jog + 30 sec lunge
9. 50 jump ropes + 3 burpee planks
10. Wall sits
30 sec jog + 30 sec lunge
11. Jump squat + balance on BOSU upside (2 or 1 leg)
12. Tricep dips + single arm DB tricep extension
30 sec jog + 30 sec lunge
13. Burpees
14. Windshield wipers (L/R) then middle (add 1 in middle after each L/R)
History
12,15.14
Monday, January 19, 2015
[Monday] 01.19.15 1RM on DL, BP, and BS
PM
[A] Bench Press
135, 185, 225, 245, 255,265
[C] Squat
[A] Bench Press
135, 185, 225, 245, 255,
[B] Deadlift
135, 225, 275, 315, 335, 365, 385
14% Gain
135, 185, 225, 275, 315, 325, 335, 345
9.5% Gain
[Sunday] 06.08.14 Devils Lake State Park, WI
DEVILS LAKE STATE PARK
WEST BLUFF, BALANCED ROCK, DEVILS DOORWAY, & PART OF EAST BLUFF TRAILS
Location: Ice Age National Scientific Reserve
Park: Devils Lake State Park
County: Sauk (in the Baraboo Range)
Latitude: 43.2453
Longitude: -89.4247
Distance: 5.5 miles
Difficulty: Easy to Difficult
Population: Busy
Address: S5975 Park Road
Baraboo. WI 53913
Phone: (608) 356-8301 ext 140 (Nature Center)
Directions: From Madison:
Follow Highway 12- East, turn right onto Highway-159 and follow that road for 2 miles. This will go straight into the park.
**NOTE- All motor vehicles are required to pay a fee for sopping in at state park and recreation areas. Vehicle Admission Stickers are available at the entrance. For out of state plates the fee was $10
Hiking Trails
1.) Balanced Rock Trail (0.4 miles)
2.) CCC Trail (0.3 miles)
3.) Devils Doorway Trail (0.1 miles)
4.) East Bluff Trail (1.7 miles)
5.) East Bluff Woods Trail & Loop (3.4 miles)
6.) Grottos Trail (0.7 miles)
7.) Potholes Trail (0.3 miles)
8.) Tumbled Rocks Trail (1.0 miles)
9.) West Bluff Trail (1.4 miles)
10.) Johnson Moraine Loop Trail (2.8 miles)
11.) Steinke Basin Loop Trail (2.4 miles)
12.) Upland Loop Trail (3.8 miles)
13.) Panfrey's Glen Trail (0.7 miles)
14.) Ice Age Trail Entire Loop (13.7 miles)
15.) Sauk Point Trail (4.5 miles)
16.) Ronznos Meadow Trail (1.8 miles)
35 miles North of Madison, WI, lies Devil's State Park, the biggest state park in Wisconsin. Sitting on 9,217 acres the park is well-known for its 500-ft quartzite bluffs , which was created by a glacier during the ice age approximately 12,000 years ago.
Once, you enter the park, follow the winding road to the visitor center. Here is where you need to pay your vehicle fee, and can pick up a park map, if you don't already have one.
Across from the visitor center, is the lake and the Park Headwuater.. There is a paved trail that goes around the lake. Follow the lake's paved trail west, until the hit the West Bluff Trailhead.
As you continue and passed this recreational area you will come to a
railroad. Cross over it and take a left to get to the Balanced Rock Trail
Once, you cross the railroad you will come to an intersection, left will
take to the Balanced
Rock Trail (0.4 miles) steep climb or right which will take you to the Grottos Trail (0.7 miles)
Maps and Resources
Devils Lake State Park Map- DNR
Resources- Devil's Lake State Park Visitor Guide
Resources- Wikipedia
WEST BLUFF, BALANCED ROCK, DEVILS DOORWAY, & PART OF EAST BLUFF TRAILS
 |
| Ramblr Summary |
Location: Ice Age National Scientific Reserve
Park: Devils Lake State Park
County: Sauk (in the Baraboo Range)
Latitude: 43.2453
Longitude: -89.4247
Distance: 5.5 miles
Difficulty: Easy to Difficult
Population: Busy
Address: S5975 Park Road
Baraboo. WI 53913
Phone: (608) 356-8301 ext 140 (Nature Center)
Directions: From Madison:
Follow Highway 12- East, turn right onto Highway-159 and follow that road for 2 miles. This will go straight into the park.
**NOTE- All motor vehicles are required to pay a fee for sopping in at state park and recreation areas. Vehicle Admission Stickers are available at the entrance. For out of state plates the fee was $10
Hiking Trails
1.) Balanced Rock Trail (0.4 miles)
2.) CCC Trail (0.3 miles)
3.) Devils Doorway Trail (0.1 miles)
4.) East Bluff Trail (1.7 miles)
5.) East Bluff Woods Trail & Loop (3.4 miles)
6.) Grottos Trail (0.7 miles)
7.) Potholes Trail (0.3 miles)
8.) Tumbled Rocks Trail (1.0 miles)
9.) West Bluff Trail (1.4 miles)
10.) Johnson Moraine Loop Trail (2.8 miles)
11.) Steinke Basin Loop Trail (2.4 miles)
12.) Upland Loop Trail (3.8 miles)
13.) Panfrey's Glen Trail (0.7 miles)
14.) Ice Age Trail Entire Loop (13.7 miles)
15.) Sauk Point Trail (4.5 miles)
16.) Ronznos Meadow Trail (1.8 miles)
35 miles North of Madison, WI, lies Devil's State Park, the biggest state park in Wisconsin. Sitting on 9,217 acres the park is well-known for its 500-ft quartzite bluffs , which was created by a glacier during the ice age approximately 12,000 years ago.
 |
| Entrance to the Park |
 |
| Visitor Center |
 |
| Area around the Park HQ |
West Bluff Trail (1.4
miles) Finally, you hit the
trail, and no longer on pavement. It starts relatively flat and then you start
climbing,
 |
| Trailhead |
Nice,
man-made stairs that goes on forever.
 |
| 1st Set of Stairs |
Once, you finally get to
the top, there are several overlooks with a panoramic-view of the lake. It is
gorgeous. There are also, various information boards concerning the Ice Age and
the impact that created this park.
 |
| Overlook |
A
view of the lake from the West Bluff Trail
 |
| Overlook |
As you continue on the
west bluff trail you will start to descent on the backside. Eventually, you
will hit the road, and continue around the South side of the lake. This will
lead to the boardwalk and the south shore area, with additional parking and another
visitor center.
 |
| Boardwalk |
 |
| Railroad Crossing |
 |
| Intersection |
This 0.4 mile trail is a
jagged, technical climb. It is steep and narrow, so proceed with caution and
care.
 |
| Rocks |
Keep
an eye out for the Balanced Rock!
Once,
you pass the scenic balanced rock, you will come to another intersection. If
you take a left you will be on the East Bluff Trail (1.1 miles) straight will lead you to East Bluff Woods Trail (1.3 miles) and right will lead you to the remainder
of the East Bluff Trail(0.6
miles).
 |
| 3 Way Intersection |
I decided to take
a right on the shorter East Bluff Trail to reach another iconic scenic area.
 |
| Overlook Near Devil's Doorway |
Not far from the
intersection you will come to Devil's Doorway Trail (0.1 miles). This is a must
see rock formation.
 |
| Devil's Doorway |
After I spent some time
admiring such amazing creations, I backtracked back to the intersection and
look left trail to finish off the East Bluff Trail (1.1 miles)
 |
| Rock Formation on East Bluff Trail |
After I spent some time
admiring such amazing creations, I backtracked back to the intersection and
look left trail to finish off the East Bluff Trail (1.1 miles)
 |
| Trailhead East Bluff Trail |
The
trail ends east of the Park HQ, where I had originally parked.
Maps and Resources
Devils Lake State Park Map- DNR
Resources- Devil's Lake State Park Visitor Guide
Resources- Wikipedia
Sunday, January 18, 2015
[Saturday] 01.17.15 Mullins Cove Loop
[Saturday] 01.17.15- Mullins Loop Cove
Mullins Loop Cove - Cumberland Trail
Location: Prentice Cooper Wilderness Management Area
County: Marion
Latitude: 35.07964
Longitude: -85.25126
Distance: 10.00 miles
Difficulty: Moderate
Population: Saw runners, hikers ~10 people
Trailhead: Tower Drive
For More Information
Address: PO Box 160
Hixson, TN 37343
Phone: (423) 658-5551
Directions From Nashville:
From Nashville follow I-24 South. Exit at mile marker 155, headed north on highway 28. Take a right onto Highway-283, right passed the Whitwell Elementary School. Off of Highway 283 , you will turn right at top of the mountain. It is well marked
1.) Pot Point Loop @ mile 4.10
2.) Signal & Edward Points
3.) Poplar Spring @ mile 9.3
Camp-Sites
1.) Hemlock Campsite @ mile 4.2 & 6.6
Overlooks
1.) Mullins Cover Overlook
2.) Snoopers Rock Overlook
We used the trailhead (west) edge of the parking area, since we had parked here. We arrived at 9:00 am eastern time, and were the only vehicles in the parking lot. It was 28 degrees to start off.
The view was amazing, with the leaves of the tree. We decided to keep moving and do lunch at Snoopers Overlook, because the area was a little small for 4 men.
Really nice campsite with excellent fire pit. There was a a nice creek nearby, with a great source of water. This appears to be a seasonal source.
Across the creek is another intersection. This is the first place you come to reach the Pot Point Loop. This trail is another 10 mile loop.
Continue pass the sign , and eventually you will come to Reach Tower Drive. Cross the road and follow the trail, until you come to a gravel parking lot. From here Snooper Rock is just around the corner.
There was another family there already eating lunch. Got pretty busy but worth every step to get there. The overlook sits on a bend of the Tennessee River Gorge. Even though, it was busy the areas is spacious and relaxing.
As you leave Snoopers Rock the next section is fairly basic, with a few rock wall descents, switchbacks, creek crossing and frequent views of the Tennessee River.
This section is actually part of the Cumberland Trail. Indian Rock House, is the junction for the Poplar Spring Section. From the intersection turn left and veer right to get to the man-made steps, through a natural stone door (Resembles- Stone Door at Savage Gulf)
Trail Maps and Resource
Trail map- TWRA general area map
Cumberland Resource- Mullins Cove Loop
Mullins Loop Cove - Cumberland Trail
 |
| Ramblr Summary |
Location: Prentice Cooper Wilderness Management Area
County: Marion
Latitude: 35.07964
Longitude: -85.25126
Distance: 10.00 miles
Difficulty: Moderate
Population: Saw runners, hikers ~10 people
Trailhead: Tower Drive
For More Information
Address: PO Box 160
Hixson, TN 37343
Phone: (423) 658-5551
Directions From Nashville:
From Nashville follow I-24 South. Exit at mile marker 155, headed north on highway 28. Take a right onto Highway-283, right passed the Whitwell Elementary School. Off of Highway 283 , you will turn right at top of the mountain. It is well marked
** In a Counter Clockwise Manner**
Other Trails1.) Pot Point Loop @ mile 4.10
2.) Signal & Edward Points
3.) Poplar Spring @ mile 9.3
Camp-Sites
1.) Hemlock Campsite @ mile 4.2 & 6.6
Overlooks
1.) Mullins Cover Overlook
2.) Snoopers Rock Overlook
We used the trailhead (west) edge of the parking area, since we had parked here. We arrived at 9:00 am eastern time, and were the only vehicles in the parking lot. It was 28 degrees to start off.
 |
| Mullins Cove Parking Lot |
The trail was well marked, and maintained.
Points of interest along the way.
 |
| Cascading stream |
Large boulder off to the left of the trail passed Short Creek. This area is technical with areas of lots of rocks, boulders, and descents.
Eventually, you will Haley Road, which is a service/ 4WD road for hunters and ATV enthusiasts. Continue South for 0.15 miles and turn left back onto the trail where it is well-marked with double blazes.
 |
| Passed the Service Road |
The view was amazing throughout the trail. Lots of stream crossings, technical areas, but noticed no sign of any wilderness.
As you continue down the trail you will come across the Mullins Cove Overlook.
 |
| Mullins Cove Intersection |
 |
| Mullins Cove Overlook |
Really nice campsite with excellent fire pit. There was a a nice creek nearby, with a great source of water. This appears to be a seasonal source.
 |
| Hemlock Branch Campsite |
 |
| 1st intersection for Pot Point Loop |
 |
| Intersection pass Reach Tower Drive |
 |
| Snoopers Rock Overlook |
 |
| Indian Rock house |
 |
| Ascends out |
Continue up the stairs and follow the trail for a gently ascent back towards Tower Drive.
Cross Tower Drive and back to the parking lot.
Trail Maps and Resource
Trail map- TWRA general area map
Cumberland Resource- Mullins Cove Loop
Friday, January 16, 2015
[Friday] 1.16.15 PM Recovery
PM
[A] Foam Roller
[B] Incline Bench 5x5 @ 75% 1RM
(#185)
[C] Bike
4 miles- 18 minutes
[Thursday] 1.15.15 AM Strength Endurance + PM Cardio Blast
AM
[A] Warm-up
Foam Roller- Band Work
[B] 10x 10
Bench Press @ 65% RM (#160)
Pull-ups
BS @ 65% RM (#205)
Burpee
Rest 1 minute
Rough. 4 rounds 205/160, 2 rounds 185, 155, 1 round 175/145, 3 rounds 155/145. Smoked, after this
PM
[A] Foam Roller
[B] Cardio Blast
At the YMCA with John. He is a beast- Completely smoked after this.
[A] Warm-up
Foam Roller- Band Work
[B] 10x 10
Bench Press @ 65% RM (#160)
Pull-ups
BS @ 65% RM (#205)
Burpee
Rest 1 minute
Rough. 4 rounds 205/160, 2 rounds 185, 155, 1 round 175/145, 3 rounds 155/145. Smoked, after this
PM
[A] Foam Roller
[B] Cardio Blast
At the YMCA with John. He is a beast- Completely smoked after this.
Wednesday, January 14, 2015
[Wednesday] 1.14.15 AM Deadlift+ PM Recovery
AM
[A] 20 mins on ski machine
[B] Deadlift 5x5
75%- 225
80% - 255
85%- 285
90%- 305
95%- 320
Felt strong- Got all 5, powerful. Want to find a local powerlifting coach. Got more in the tank. I believe I can get my 1200 lb meathead patch at the WMHCLS in Jonesboro, AK in June.
Lunch
[A] Cardio Abs
1 min jog @ 6.5 mph
1 min of an ab excerise
PM
[A] Swim 200m
[B] Suana + Steam Room
[A] 20 mins on ski machine
[B] Deadlift 5x5
75%- 225
80% - 255
85%- 285
90%- 305
95%- 320
Felt strong- Got all 5, powerful. Want to find a local powerlifting coach. Got more in the tank. I believe I can get my 1200 lb meathead patch at the WMHCLS in Jonesboro, AK in June.
Lunch
[A] Cardio Abs
1 min jog @ 6.5 mph
1 min of an ab excerise
PM
[A] Swim 200m
[B] Suana + Steam Room
[Tuesday] 1.13.15 AM Strength + PM Cardio
AM
[A] Cardio Circuit @ the Y
10 min abs
TABTA's (20 sec work/10 sec rest)
Perform 1 before moving to 2
4 Rounds
[1A] Burpee- Kick-Kick
[2A] Plank ins & outs
2 minute seal jacks
[1B] Squat Jumps
[2B] Tricep dips- move lateral
2 min Heismans
[1C] Ski abs
[2C] Lunge switches
2 min BOSU laterals
10 min abs
PM
[A] Dynamic Warm-up
[B] Cardio Blast @ the Y
Warm-up
Recover= Jog in place 15 secs
4 Rounds - 30 seconds
180 Plyo jumps
Recover
2 mins jumping jacks
4 Rounds- 30 secs
Jumping lunges
Recover
2 mins jumping jacks
4 Rounds- 30 secs
1 legged deadlift plyo jump (right)
Recover
2 mins jumping jacks
4 Rounds- 30 secs
1 legged deadlift ply jump (left)
Recover
2 mins jumping jacks
4 Rounds- 30 secs
Box jumps
Recover
2 mins jumping jacks
Repeat but only 3 rounds
Stretch
[A] Cardio Circuit @ the Y
10 min abs
TABTA's (20 sec work/10 sec rest)
Perform 1 before moving to 2
4 Rounds
[1A] Burpee- Kick-Kick
[2A] Plank ins & outs
2 minute seal jacks
[1B] Squat Jumps
[2B] Tricep dips- move lateral
2 min Heismans
[1C] Ski abs
[2C] Lunge switches
2 min BOSU laterals
10 min abs
PM
[A] Dynamic Warm-up
[B] Cardio Blast @ the Y
Warm-up
Recover= Jog in place 15 secs
4 Rounds - 30 seconds
180 Plyo jumps
Recover
2 mins jumping jacks
4 Rounds- 30 secs
Jumping lunges
Recover
2 mins jumping jacks
4 Rounds- 30 secs
1 legged deadlift plyo jump (right)
Recover
2 mins jumping jacks
4 Rounds- 30 secs
1 legged deadlift ply jump (left)
Recover
2 mins jumping jacks
4 Rounds- 30 secs
Box jumps
Recover
2 mins jumping jacks
Repeat but only 3 rounds
Stretch
Monday, January 12, 2015
[Monday] 01.12.15 PM Strength Shoulder
PM
[A] Push Press Cluster; 2.2.2.2 x4 Rest 15 secs; Rest 3 minutes (Build)
135, 155, 165, 185
[B] GCBP 10, 10, 10 Rest 3 minutes
155, 185,195 (x6)
[C] 10-9-8-7-6....2-1
KB Swing (#50)
DB PP @ 2x#35
13:40
[D] 6 Rounds
400m intervals (2:00)
Rest 2 minutes
1:55,1:45 1.38, 1.36, 1.35,1.31
[A] Push Press Cluster; 2.2.2.2 x4 Rest 15 secs; Rest 3 minutes (Build)
135, 155, 165, 185
[B] GCBP 10, 10, 10 Rest 3 minutes
155, 185,
[C] 10-9-8-7-6....2-1
KB Swing (#50)
DB PP @ 2x#35
13:40
[D] 6 Rounds
400m intervals (2:00)
Rest 2 minutes
1:55,1:45 1.38, 1.36, 1.35,1.31
Sunday, January 11, 2015
[Sunday] 01.10.15 - DELOAD WEEK- PM- Lower Back + Recovery
PM
[A] Warm-up
[B] Deadlift 4 x10
135, 185, 225, 225
[C] Stiff legged DL 4x10
135, 135, 135, 135
[D] Chin-ups 4x10
[E] Weighted incline sit-ups
35, 35, 35, 35
[F] Back Extension 4x12
25, 25, 25, 25
[G] 30 minutes Steam Room + Suana
[A] Warm-up
[B] Deadlift 4 x10
135, 185, 225, 225
[C] Stiff legged DL 4x10
135, 135, 135, 135
[D] Chin-ups 4x10
[E] Weighted incline sit-ups
35, 35, 35, 35
[F] Back Extension 4x12
25, 25, 25, 25
[G] 30 minutes Steam Room + Suana
Saturday, January 10, 2015
[Friday] GoRuck Heavy Class 051: Nashville, TN
GoRuck- Heavy Class 051: Nashville, TN
Location: Nashville, TN
Duration:27+
Time: 9:00 pm
Tempature: High 63; Low 33
Distance: 20 miles + 12 mile ruck
Got Wet? Yes
Cadre: Danny and Drew
Date: 11.07-11.09 (2014)
Push-ups: 54
Sit-ups:52
12 Mile Ruck: Yes, less than 3:30
Competition drives our self to go further, faster, and harder than we thought we could, but it those times when we are down that others help us up. This event proved itself to be challenging not only for the individuals capacity but the stress of working as a team when fatigue has set in. It was a privilege to have been in such a great group of guys and gal!
I could not be more proud of this class. We got smoked, and smoked, and we pushed on. You get to the point where you tell yourself, "I am going to complete whatever task required- Not I am done."That alone can you get you through life, but it makes everything easier, when you have people there to help support you!
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| Class 051: Still going strong |
Location: Nashville, TN
Duration:27+
Time: 9:00 pm
Tempature: High 63; Low 33
Distance: 20 miles + 12 mile ruck
Got Wet? Yes
Cadre: Danny and Drew
Date: 11.07-11.09 (2014)
Push-ups: 54
Sit-ups:52
12 Mile Ruck: Yes, less than 3:30
Competition drives our self to go further, faster, and harder than we thought we could, but it those times when we are down that others help us up. This event proved itself to be challenging not only for the individuals capacity but the stress of working as a team when fatigue has set in. It was a privilege to have been in such a great group of guys and gal!
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| The Start |
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| No BS- It has begun- 24+ hours |
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| Max push-ups in 2 minutes: 54 |
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| Max sit-ups in 2 minutes:52 |
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| 12 mile ruck: No shoulder allowed- Less than 3:30- Too SLOW! |
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| Finally, the Welcome Party begins- 3+ hours? |
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| Logs! Surprised? |
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| Decent beard |
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| Bert pose! |
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| In the pond at the golf course |
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| Move out |
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| Thinking position! Long and hard |
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| Warm-up |
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| Why? |
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| Log PT |
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| Up and over |
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| Fort Nashborough |
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| Relay race |
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| It pays to win- Burpee--2 bags? |
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| Endex |
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| Nashville Ruckstars |
I could not be more proud of this class. We got smoked, and smoked, and we pushed on. You get to the point where you tell yourself, "I am going to complete whatever task required- Not I am done."That alone can you get you through life, but it makes everything easier, when you have people there to help support you!
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