Workout--April 6, 2008

If these workouts interest you and you enjoy pain, let me know and we can all sweat and bleed together! This is only open to serious inquiries; everyone else can stay in their air-conditioned, soft-rock, family-oriented, "fitness center"...
Here we go:

1. Single-arm lateral push ups--10/side + Suitcase deadlifts--10/side [good one from EFS]
2. Bradford presses--20x + Double KB Swings--5x
3. Lo Prowler push + Hi Prowler push--40 yards each way
4. Heavy MB vertical throws--5x + Sled runs--40 yards [did these two outside]
5. Heavy tire flips--5x + Single-arm KB Clean/Jerk--5/side
6. Colts shuttle run--40 yards + Single-arm KB Snatch w/ 5 yard walk--40 yards/arm

Finished 3 rounds in 30:01--1 second off!!!

Workout-March 23, 2008

3 rounds of the following:

1. KB Single Arm Overhead lunge walk--10 yds/arm + KB Chopper--10/side
2. Keiser Squat Chop--5/side + Box Jump-Depth Jump-kB Single arm Snatch--5/arm
3. DB Forward lunge w/ overhead press--5/leg + 300 yard shuttle
4. Double Purple band rotational hip snaps--10/side + Barbell rotational press--10/side
5. Bench push up and catch--10x + Hose rows--10x
6. Prowler push--35 yards lo/35 yards hi + Staggered stance MB Hip snaps--20/side.

Tony finished in 29:50; Chris in 27 minutes; Kirby puked and couldn't finish! Next time big daddy...

Lakota West Girls Soccer off-season training

Soccer girls rock!
http://www.youtube.com/watch?v=U4QRjV94YF0

Lakota lacrosse YouTube videos

Latest videos on YouTube are from the preseason conditioning training for the Lakota boys and girls lacrosse teams. You can access the boys team video here: http://www.youtube.com/watch?v=Z2IUyhbeupc

The girls video is not as long because I did not have as much time to shoot their training...sorry ladies!
Their video is here:http://www.youtube.com/watch?v=5dKsCqlsv5c

QOTD-updated daily

Workout--February 10, 2008

3 rounds of the following:

1. [10/side] Keiser Rotational Rows + [10/side] Keiser Step Back Rotational Chops
2. [10/side] Barbell Rotational Press + [10/side] KB single arm band deadlifts
3. [10/side] KB single arm band swings + [10] Box jumps
4. [5/side] KB Snatch + [5/side] KB Split Jerks
5. [10] Band Starts + [20 yard] Plate Drags
6. [35 yard] Prowler Push + 300 yard shuttle

Didn't have it today...what should've taken 30 minutes, ended up at 42 minutes.

Workout--February 3, 2008

3 rounds of the following in under 30 minutes:

1. [10] DB burpees + [10] DB reactive box jumps
2. [5] sledgehammer tire slams + [5] tire flips....320# tire
3. [35 yards] 90# prowler push w/ 45# sled belt runs
4. [5/arm] KB clean/jerk + [5/arm] KB snatch
5. [5] band bulldogs + 70 yard sprints
6. [5] KB speed swings + [5/arm] KB pulls

I made it in 27 minutes...Machine Sellman made it in 15 freakin minutes!!!! Then puked 4 times!!!
I felt my eggs come up a few times, but quickly swallowed them back down!!