Performance Logs


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    • Wednesday, December 30, 2009

    Warm Up
    Ø  2 Rounds of Following:
    o   Overhead Squats, 21 reps
    o   Box Jumps, 21 reps
    o   Knees-to-Elbows, 21 reps


    Workout #1
    1,000 Meter Row:
    Ø  Keep SPM at 15
    Ø  Score = Fewest Strokes Possible for 1k
    Ø  Goal = Technique Focus


    Workout #2
    Misc. Couplet:
    Ø  12 Minutes Total Work
    Ø  Any combo of Sit Ups and Body Weight Squats
    Ø  Score = Total Aggregate Reps for 12 Minutes


    Workout #3
    Misc. Technique Work:
    Ø  30 Reps Non-kipping Pull Ups
    Ø  30 Reps of 3 count Tuck Sits on Paralettes

    posted by Dave Young at 5:57 PM 0 Comments

    Monday, December 28, 2009

    Warm Up
    Ø  “Quarter Angie”
    o   Push Ups, 25 reps
    o   Pull Ups, 25 reps
    o   Sit Ups, 25 reps
    o   Squats (BW), 25 reps
    Ø  Dumbbell Snatches, 25 reps per arm      


    Workout #1
    10 Minnie:
    Ø  10 Rounds of:
    Ø  30 Seconds Max Barbell Front Squats
    Ø  30 Seconds Max Barbell Shoulder Press
    Ø  Score = Load x Total Reps


    Workout #2
    Misc. Couplet:
    Ø  6 Minutes Total Work
    Ø  3 Rounds of:
    Ø  1 Minute Ab Contractions
    Ø  1 Minute Paralette Push  Ups
    Ø  Score = Lowest Reps Scored in any of the 3 Rounds

    posted by Dave Young at 5:56 PM 0 Comments

    Monday, December 21, 2009

    Warm Up:
    Kettlebell Snatches, 20l/20r
    Overhead Squats, 20
    Knee Raises, 20
    x 2

    Workout #1:
    3 minutes each -
    Hi-Pulls / Double-unders
    total reps

    Workout #2:
    Turnaround2 -
    Front Squats (95m / 65w); 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    Decline Push Ups (toes elevated 18"); 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

    Workout #3:
    "Half-Angie"
    50 reps each -
    Pull Ups
    Push Ups
    Sit Ups
    Squats

    posted by Dave Young at 5:45 PM 0 Comments

    Wednesday, December 9, 2009


    Warm Up:
    Row, 500m
    Jump Rope, 2 minutes
    Leaping Pull Ups, 2 minutes

    Workout #1:
    Tabata Squats, :20/:10 x 8 (down-hold on medicine ball)

    Workout #2:
    Tabata Push Press, :20/:10 x 8 (up-hold in support overhead) m - 33#, w - 15#

    Workout #3:
    Tabata Push Ups, :20/:10 x 8

    Workout #4:
    Barbell Deadlifts, 3RM (not to failure)

    Workout #5:
    Pull Ups, 6 minutes (maximum reps)

    posted by Dave Young at 5:30 PM 0 Comments

    Saturday, December 5, 2009

    Light Pre-Comp Workout


    Warm Up
    • Jump Rope, 60 reps or 2:00
    • Overhand Squats, 50 reps
    • Knee Raises, 50 reps
    Section 1
    • 10 Minutes of:
      Kettlebell Snatches, Men = 16k / Women = 8k
    Section 2 - Work / Technique
    • Barbell – Hang Squat Cleans
    Section 3 - Work / Technique
    • Barbell Split Jerks
    Section 4
    • Tabata Wall Ball, 60 seconds work / 60 seconds rest
      Score = lowest rep count in any of 4 rounds

    posted by Dave Young at 12:25 PM 0 Comments