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TRAINING LOG: Boaner

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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Topic: TRAINING LOG: Boaner
    Posted: 10/27/10 at 2:33am
I am trying to get back after and am hoping that posting workouts will keep me motivated.  I could only dream to keep up with all of you beasts!!

10/24:
Dynamic Warmup Circuit

Core:
High pulls: 15 sets of 2 @335 on 1 minute go's 
Weighted Pullups: 15 sets of 2 @20lbs on 1 minute go's

Metabolic Circuit:
3 Sets:
KB swings with 90 deg turn  x 10
Modified Bubka x 5
RDl 225 x 10

Ultimate Frisbee for 1 hour

10/25
Dynamic Warmup Circuit

Core:
Zercher Squat 15 sets of 2 finishing @ 365(+10 ea. set) on 1 min. go's
Incline Bench 15 sets of 2 finishing @ 275(+10 ea. set) on 1 min. go's

Metabolic Circuit:
3 sets:
1 leg jumps for distance  x 30m ea.
Upright KB Row x 10
Landmine x 10

10/26:
Acitve recovery day:
Dynamic Warmup Circuit x 2
Shoulder Stability Circuit x 2
Static Stretch routine x 2



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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 10/27/10 at 5:08am
Great!  Thanks for logging!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sutherland Quote  Post ReplyReply Direct Link To This Post Posted: 10/27/10 at 5:34am

You better keep this up, I want to see what your up to.

I hope to throw with you soon.

Or we could just go to the beach, cause that worked so well last time.

Shane

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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 10/27/10 at 5:55am
No beach for us!!!!!!!!!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/10 at 12:13am
10/27/10

Dynamic Warmup 1 set

Core:
Snatch 15 sets of 1 @205 on :90 sec go's

Metabolic Circuit 3 Sets:
Alternating Triple Jumps   30m
Pull up         &nbs p;         &nbs p;        5
Around the World         & nbsp;   10


100 plate twists with a 45lb plate
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 10/29/10 at 1:51am
10/28/10

Dynamic Warmup 1 set
Shoulder Circuit 2 sets

Core:
Front Squat 15 sets of 2 finishing @345 (+10 each set) on :90 sec go's
Bench 15 sets of 2 finishing @325 (+10 each set) on :90 sec go's

MC 3 sets:
Knee tucks  10
1 arm KB Low Pulls  10ea

Short day due to a JV game.  We hit the road for a game on Friday so I guess I'll chalk that up to a recovery day.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/01/10 at 7:28am
10/31

Dynamic Warmup 1 set

Core:
High Pull 15 sets of 1@ 355 on :90 sec go's

MC 3 sets:
One Leg Hop  20m ea.
Pullup             5
20k KB swings with a 180 deg turn  10

20k KB Ab twists     100

#32 braemar  x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/02/10 at 11:17pm
11/1

Dynamic Warmup 1 set
Shoulder Circuit 2 sets

Core:
Zercher Squat 15 sets of 2 ending @ 385(+10 each set) on :90 sec go's
Incline Bench 15 sets of 2 ending @280(+10 each set) on :90 sec go's


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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/04/10 at 3:11am
11/3

Dynamic Warmup 2 sets

Core:
Close (caber) Grip high pull  15 sets of 2 @ 185


MC:
Push-pull circuit
close grip bench press (225)
Pull up (bw)

ascending in sets up to 10 sets (ex:1,1/ 2,2/ 3,3/......10/10)

Kind of out of it today so I took it easy.  Have an away game Thursday so I won't get to hit it again till friday.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/09/10 at 1:42am
11/8

Dynamic Stretch  1 set
Shoulder Circuit  1 set

Core:
High Pull 12 sets of 1 @ 365
Pullup 35 total reps

MC 3 sets:
KB Wood chop (20kg)                     10
Around the world (45lb)                  10 total
T Lunge (45lb)                               10 total
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/12/10 at 1:52am
11/11

Dynamic Stretch 2 sets
Ab circuit 100 reps

Core:
Cheat Curl 5 sets of 3 @ 225
Low Pull  5 sets of 3 @ 225
Pullup 30 total

Circuit 1
3 sets:
KB (20kg) Woodchop w/ 180 deg turn     10
1 arm 1 leg KB Bent Row (20kg)              10 ea
Alternating Triple Jump         &n bsp;         &n bsp;     40m

#32 Braemar  x 10
#32 Stone overhead x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/13/10 at 1:26pm
11/12

Dynamic Stretch 1 set

Core:
Squat 12 sets of 2 ending @ 455
Incline Bench 12 sets of 2 ending @ 285

Circuit 3 sets:
Base Jammer   10
RDL (225)       10
Plate Pulldown 10

WFD standing throws using a KB (20kg)   x  12
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/15/10 at 11:51am
11/15

Dynamic Stretch 1 set

Core:
High Pull 10 sets of 1 ending @ 405
Bent Row 6 sets of 5 @ 225

Circuit 3 sets:
KB (20kg) squat jumps     10
1 leg hops         &n bsp;          20m ea.
Plate woodchops           10

Mixed abs         &am p;nb sp;     200 reps

WFD using a 12kg KB:
Standing x 5
1 turn x 5
2 turn x 5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Betz Quote  Post ReplyReply Direct Link To This Post Posted: 11/16/10 at 3:12am
I like your workouts.  You focus on the quality lifts.  Keep it up.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/16/10 at 3:49am
Thanks man.  The truth of the matter is that my free time is limited so I gotta get in what I can when I can.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/16/10 at 1:34pm
11/16

Dynamic Stretch 1 set
Mixed abs  100 reps

Core:
Zercher Squat 10 sets of 2 ending @ 455
Bench Press 10 sets of 2 ending @ 350

Circuit 3 sets:
Around the World   10
T Pushup               10
T Lunge         & nbsp;      10

WOB using a #20kg KB
Standing x 10
Spin x 5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/17/10 at 11:24pm
11/17

Dynamic Stretch  1 set
Mixed abs 100 total

Snatch 10 sets of 1 ending @ 225

Bent Row 6 sets of 5 @ 245

All I had time for last night
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/20/10 at 1:26am
11/18

Dynamic Stretch 1 set
Shoulder Circuit 2 sets

Incline Bench 6 sets of 5 @ 225

Some things came up at work, and this was all I had time for today.  Have to incorporate some conditioning(running) next week

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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/21/10 at 11:52am
11/21

Chopped down a caber today.  I shaved off the bark on the first 7 feet.  i used and ax, but would love any suggestions you guys have on shaving/ preparing it.  I picked it a couple of times for shits and giggles, and man do I suck at the caber!!!!  FYI, if any of you guys in the charleston/ columbia area need a caber, we have approximately 23 acres with lots of trees.  Feel free to come by and get one
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 11/21/10 at 1:12pm

You need one of these.

A Draw Knife.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/22/10 at 2:44am
Thanks Bill!  I am looking online for one right now
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/23/10 at 12:48am
11/22

Dynamic Stretch 1 set
Shoulder Circuit 3 sets

Core:
High Pull  8 sets of 1 ending @ 410
Bent Row 8 sets of 2 ending @ 275

Circuit 3 sets:
RDL (275)         & nbsp;         & nbsp;         10
1 arm row (100)         & nbsp;         & nbsp; 10
KB Circle Swings (20kg)            10

Hill sprints:
30meters Sprint up/walk down  5 sets

KB Hammer Throw (12kg)

left arm x 5
right arm x 5
two arm 1 wind x 5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/24/10 at 1:31am
11/23

Dynamic warmup  1 set

Core:
Squat 8 sets of 2 ending @ 475
Bench 8 sets of 2 ending @ 340

Circuit 3 sets:
Military Press(135)        &n bsp;    10
1 leg jump for height          10ea
T Step up         &nbs p;         &nbs p;    10ea

WFD (using a 20kg KB)
Stand x 10
1 turn x 5
2 turn x 3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/29/10 at 3:03am
11/28

Started playing with the caber just a little bit.
I did 6 sets of picking the caber and walking/carrying it as long as I could.  My best was :50 secs.  I REALLY have to get better at this event.  Base work starts up tomorrow that will lead into the upcoming season.  We'll see how it goes...........
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/29/10 at 12:39pm
11/29

Dynamic Stretch  1 set
Shoulder Circuit 3 sets

Core:
High Pull 10 sets of 10 @ 225
Bent Row 5 sets of 10 @ 135

Plate Twists (45lb) x 100 total reps
T Step up (bw) x 50 total reps
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 11/30/10 at 1:04pm
11/30

Dynamic Stretch 1 set
Mixed Abs x 100

Core:
Squat 10 sets of 10 @ 275
Bench 10 sets of 10 @ 225

Circuit:
Good Morning (45lb)  x  50
Curl Press  (45lb) x  50
Overhead Tricep Ext. (45lb) x  50
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 12/02/10 at 1:35pm
12/2

Dynamic Stretch 1 set
Shoulder Circuit  3 sets
Abs 100 reps

Core:

Snatch 100 reps total @ 135
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 12/05/10 at 11:51pm
12/3

Dynamic Stretch 1 set

Shoulder Circuit 3 sets
Abs x 100 reps

Core:
Front Squat 10 sets of 10 @ 185
Incline Bench 10 sets of 10 @ 155
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 12/08/10 at 11:26am
12/8

Dynamic Stretch 1 set
Abs  100 reps

Core:
High Pull (to chest) 90 total reps @ 245

Circuit 3 sets:
Supine pullup x 10
1 leg jump for height x 10ea.

Trying to get work done, but it takes time to break in new athletes (and coaches!). 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 12/10/10 at 6:23am
12/9

Dynamic Stretch 1 set
Shoulder Circuit  3 sets

Core:

Box  Squat (height set so that hip is a low as the knee) 90 total reps @ 315

Bench 90 total reps @ 245
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