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Old 09-08-2012, 10:24 AM   #21
BendtheBar
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Nice butt kicking session. Making them young guns look like wimps.

Quote:
4) Carioca
Does that come iced, and with whipped cream on top?
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Old 09-10-2012, 01:11 PM   #22
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Originally Posted by BendtheBar View Post
Does that come iced, and with whipped cream on top?
Something iced with whipped cream would have been nice at the end of that session
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Old 09-10-2012, 01:19 PM   #23
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Default Monday, September 10, 2012

Warm Ups: (15 yards)
1) Form Run (not sprint)
2) High Knees
3) Butt Kickers
4) Carioca
5) Shuffle
6) Fast Feet
7) Skipping
8) Form Run (not sprint)

Strength Training:
Bench Press:
95 lbs x 5 reps
125 lbs x 5 reps
145 lbs x 5 reps
180 lbs x 5 reps
205 lbs x 7 reps

Db Bench Press:
40 lbs x 15 reps
40 lbs x 15 reps
40 lbs x 15 reps
40 lbs x 15 reps
40 lbs x 15 reps

1 Arm Db Rows:
75 lbs x 10 reps (each side)
75 lbs x 10 reps (each side)
75 lbs x 10 reps (each side)
75 lbs x 10 reps (each side)
75 lbs x 10 reps (each side)

SAQ Training:
1) Rocket Jumps x 10
2) Double Leg Knee Tuck x 10
3) Dynamic Cone Touch (opposite arm/opposite leg) 2 sets each
4) 7 yard Pyramid Cone Sprint & Jump Ups (double leg) 2 sets to left/ 2 sets to Right.
5) 7 yard Pyramid Cone Back Pedal and jump ups (double leg). 2 sets to left / 2 sets to right.
6) 7 yard Pyramid Cone Shuffle & Jump Ups (double leg) 2 sets to left/ 2 sets to Right.

Notes:
The Pyramid Cone stuff has 3 cones placed in a triangle and 7 yards between each. I sprint to one and jump, turn, and sprint to the next, jump, turn, etc.
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Old 09-10-2012, 02:10 PM   #24
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Quote:
The Pyramid Cone stuff has 3 cones placed in a triangle and 7 yards between each. I sprint to one and jump, turn, and sprint to the next, jump, turn, etc.
Geezer power. You're out sprinting around while the rest of the 40 something men in your neighborhood are using their treadmills as coat racks.

Much respect.
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Old 09-10-2012, 03:49 PM   #25
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Originally Posted by BendtheBar View Post
Geezer power. You're out sprinting around while the rest of the 40 something men in your neighborhood are using their treadmills as coat racks.

Much respect.
I'm giving it hell. I will not go into my 50s being weak, fat, or out of shape!!!
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Old 09-10-2012, 08:14 PM   #26
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hell of a work out keep it up
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Old 09-11-2012, 07:48 AM   #27
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hell of a work out keep it up
Thanks, I will.
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Old 09-11-2012, 08:07 AM   #28
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Wow! You're taking your conditioning to the next level, that session looks utterly brutal!
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Old 09-11-2012, 08:26 AM   #29
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Quote:
Originally Posted by Off Road View Post
Warm Ups: (15 yards)
1) Form Run (not sprint)
2) High Knees
3) Butt Kickers
4) Carioca
5) Shuffle
6) Fast Feet
7) Skipping
8) Form Run (not sprint)

Strength Training:
Bench Press:
95 lbs x 5 reps
125 lbs x 5 reps
145 lbs x 5 reps
180 lbs x 5 reps
205 lbs x 7 reps

Db Bench Press:
40 lbs x 15 reps
40 lbs x 15 reps
40 lbs x 15 reps
40 lbs x 15 reps
40 lbs x 15 reps

1 Arm Db Rows:
75 lbs x 10 reps (each side)
75 lbs x 10 reps (each side)
75 lbs x 10 reps (each side)
75 lbs x 10 reps (each side)
75 lbs x 10 reps (each side)

SAQ Training:
1) Rocket Jumps x 10
2) Double Leg Knee Tuck x 10
3) Dynamic Cone Touch (opposite arm/opposite leg) 2 sets each
4) 7 yard Pyramid Cone Sprint & Jump Ups (double leg) 2 sets to left/ 2 sets to Right.
5) 7 yard Pyramid Cone Back Pedal and jump ups (double leg). 2 sets to left / 2 sets to right.
6) 7 yard Pyramid Cone Shuffle & Jump Ups (double leg) 2 sets to left/ 2 sets to Right.

Notes:
The Pyramid Cone stuff has 3 cones placed in a triangle and 7 yards between each. I sprint to one and jump, turn, and sprint to the next, jump, turn, etc.
Strong as hell
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Old 09-11-2012, 03:03 PM   #30
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Yeah, you had me at rocket jumps! I'm afraid I'd need a nurse with a crash cart handy if I was to try a few of those 7 yd pyramids!

Great stuff, OR!
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