TRAINING LOG: Kyle Fuller
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Printed Date: 3/26/26 at 8:06pm
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Topic: TRAINING LOG: Kyle Fuller
Posted By: Kyle Fuller
Subject: TRAINING LOG: Kyle Fuller
Date Posted: 3/08/11 at 6:41am
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Thought I'd start keeping a training log on here. I guess there really is something to the accountability factor, plus support/input from others is always a plus. Anyhoodle, here goes nuttin.... Sat (5th) - Open Stone form, LWFD, Light Hammers Bench 135 x 10, 225 x 8, 275 x 5, 275 x 5 Hammer Strength Incline, 225 x 6 (3) Core Blasters, 65lb dumbell, 3 sets 10 400 jump rope Planks Treadmill, progressive inclines, 30 mins Sun (6th) - Braemar form, HWFD, Caber (light) Mon (7th) - Front Squats 45 x 10 (2x), 95 x 8 (2x), 135 x 5 (2x) Rapid Fire Power Cleans 155, 3x10 Dumbbell snatches, 10 x 40, 10 x 60, 10 x 60 Hammer Winds on stability ball w/25lb plate, 80 reps Elliptical machine cardio, Trainer mode, 40 mins level 17 ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Replies:
Posted By: BigScot50
Date Posted: 3/08/11 at 8:51am
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You bitchslap those weights! Way to train, Kyle. ------------- "He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet) |
Posted By: Duncan McCallum
Date Posted: 3/08/11 at 11:24am
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You typed anyhoodle? Take a lap, Sir. ------------- The man in the arena. |
Posted By: Kyle Fuller
Date Posted: 3/09/11 at 12:47am
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Pardon my lameness. Trot trot. Tues (8th) - 45 mins cardio kickboxing 15 mins abs/core 2 lb mudbug crunches and 12 oz curls ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 3/10/11 at 6:19am
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Wed (9th) - Hammer winds with driver (Cleveland Launcher, 460cc, 9.5 degree loft.......but I digress) Regular Bench 135 x 10, 225 x 8, 285 x 5 (2x) Dumbell push presses 50 x 12 (2x), 70 x 8 (2x) High Pulls - Smith Rack 135 x 10, 155 x 10, 185 x 6 (2x) Jump rope - 400 Unweighted line drills (back and forth on raquetball ct 5x) Planks Treadmill - regressive inclines, 30 mins Got in the hot tub! ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 3/11/11 at 12:46am
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Thurs (10th) - Calf Raises against wall (unweighted) - 200 both legs, 120 right, 120 left Front Squats 45 x 15 (2x), 95 x 10 (2x), 135 x 6 (2x) Dead Lifts 135 x 10, 225 x 10 (2x), 315 x 4 (2x) (some left in tank - still reluctant to go too heavy here) Standing Russian Twists w/ 45 plate on barbell, 3 sets of 20 Incline situps w/medicine ball, 3 sets 20 Hammer winds on stability ball w/medicine ball, 120 reps Elliptical machine cardio, Personal Trainer mode, 40 mins level 18 Attempted Parkour, but kept getting lodged in the drywall Fri (11th) - No workout ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 3/14/11 at 1:35am
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I have 2 games coming up on consecutive weekends. My thought process here is to lay off the heavy weights in these 2 weeks, and focus more on stretching, agility, drills, core, and plyometric work (such as medicine ball squat jumps, medicine ball pushups, box jumps, box shuffles, 180 degree low jumps). Sat (12th) - 400 jump rope Braemar, Open Stone Line drills on grass, weighted and unweighted Core blasters and presses with 30 lb kettlebell WOB throws with 30 lb kettlebell, both arms, 15 reps each Slow hammer winds with driver, both directions Heavy Hammer Sun (13th) - Braemar, Open Stone Light Hammer LWFD 400 jump rope 100 unweighted squats Planks Treadmill, progressive inclines, 30 mins 1 mile walk later in afternoon ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 3/15/11 at 12:56am
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Mon (14th) - 50 Unweighted squats Medicine Ball Squat Jumps (3 sets of 10) Standing Russian Twists, 45lb Barbell only (2 sets of 20) Box jumps, regular (3 sets of 10) Box jumps, split leg (3 sets of 10) Core blasters, 40lb dumbell (3 sets of 20) Box lateral shuffles (3 sets of 20) Box lateral shuffles, split leg (3 sets of 20) 180 degree low jumps (3 sets of 10) Hammer winds with med ball on stability ball, 120 reps ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: verewulf
Date Posted: 3/15/11 at 10:33am
"Attempted Parkour, but kept getting lodged in the drywall" |
Posted By: BrittneyBoswell
Date Posted: 3/15/11 at 11:02am
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Doing any of the flexibility work we talked about in
practices the last few weeks? ------------- Highland Games - The drama is so high, because the stakes are so low. |
Posted By: Kyle Fuller
Date Posted: 3/16/11 at 1:06am
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Tues (15th) - 50 Unweighted squats Calf Raises against wall (unweighted) - 150 both legs, 100 right, 100 left Line drills, weighted and unweighted Good mornings: 15 w/bar, 3x10 with 135lbs 45 mins cardio kickboxing Planks ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 3/16/11 at 1:08am
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Brittney, yes I have, and am feeling the benefits of it slowly but surely.
------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 3/17/11 at 1:42am
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Wed (16th) - Hammer winds with driver, both directions Core blasters and presses with 30 lb kettlebell, 3 sets of 20 each exercise WOB throws with 30 lb kettlebell, both arms, 10 reps each 50 unweighted squats 50 squats w/stability ball pressed against wall Medicine Ball Squat Jumps (3 sets of 10) Box jumps, regular (3 sets of 10) Box jumps, split leg (3 sets of 10) Standing Russian Twists, 45lb Barbell only (3 sets of 20) Box lateral shuffles (3 sets of 20) Box lateral shuffles, split leg (3 sets of 20) 180 degree low jumps (3 sets of 10) ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 3/21/11 at 6:37am
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Sat (19th) - Competed in the games at Dublin, TX. All in all a very good day - 4 PRs (Braemar, Open, LWFD, Caber), and had a ton of fun! Sun (20th) - 15 mins of stretching 50 unweighted squats 50 squats w/stability ball pressed against wall Calf Raises against wall (unweighted) - 150 both legs, 100 right, 100 left Standing Russian Twists, 70lbs (3 sets of 20) Shoulder twists w/20lb fixed barbell on shoulders, 100 reps ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 3/22/11 at 1:03am
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Mon (21st) - 15 mins of stretching Hammer winds with driver 100 reps of shoulder twists (w/driver) 50 squats w/stability ball pressed against wall Medicine Ball Squat Jumps (3 sets of 10) Regular Bench 135 x 10, 225 x 10 (3x) Box jumps, regular (3 sets of 10) Box jumps, split leg (3 sets of 10) Dumbell push presses 50 x 12 (3x) Box lateral shuffles (3 sets of 20) Box lateral shuffles, split leg (3 sets of 20) 180 degree low jumps (3 sets of 10) Core blasters w/50lb dumbell 50 x 12 (3x) 30 mins on elliptical, steady pace ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/02/11 at 7:03am
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Have gotten away from this log thing, but have been working out with success in 2011. Had significant improvement in PRs over the previous year, and hope to improve them by 5%+ in the coming year. Time to start double spinning in WFD. No Excuses! My footwork in the OS modified SA spin is already feeling much smoother. On my 4 core Olympic lifts, am doing a cycling program beginning this week, based on the book Grey Hair and Black Iron by Brooks Kubik. Monday (Nov 28): 15 mins warmup/stretching/core ball squats Bench - 1x5 135, 1x5 225, 3x5 260 SOHP - 1x5 95, 1x5 136, 3x5 160 Upright Rows - 3x10 150 Incline situps w/medicine ball - 3 x 15 25 mins on Elliptical Stretching Cold/Hot/Cold Tuesday (Nov 29): 15 mins warmup/stretching/core ball squats Core Crunchers - 2x30 w/bar Russian Twists - 2x20 w/bar 45 mins cardio kickboxing 15 mins Core work/stretching Foam Roller Cold/Hot/Cold Wed (Nov 30): Lunchtime Hammer winds w/fork, 40 each direction 8 16lb sheaf tosses Light stone work (Braemar and OS), 10x each After Work Warmup 45 squats w/core ball against wall 150 calf raises Core Crunchers - 2x30 w/bar Front Squat - 1x5 95, 1x5 135, 3x5 170 Deads - 1x5 135, 1x5 225, 3x5 315 Dumbell Snatches- 3x10 60 15 mins on treadmill, moderate inclines Planks - 1min front, left side, right side, front Stretching Cold/Hot/Cold Thurs (Dec 1) NIL Friday (Dec 1) Lunchtime 10 mins warmup Hammer winds w/fork, 40 each direction 8 40yd dashes 8 20yd shuttles 8 20yd karaoke shuffles wind down/stretch ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/05/11 at 5:08am
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Saturday (Dec 3): 15 mins warmup/stretching/core ball squats (50)/calf raises (200) Bench - 1x5 135, 1x5 225, 3x5 260 SOHP - 1x5 95, 1x5 136, 3x5 160 Lat pulldowns to chest - 1x10 130, 2x10 175 Jump rope - 300 Hammer winds w/weighted jump rope (50 each side) Incline situps w/medicine ball - 3 x 15 20 mins on treadmill Stretching Cold/Hot/Cold Sunday (Dec. 4): 15 mins warmup/stretching/core ball squats (50) Jump squats w/medicine ball 3x10 Core Crunchers - 2x30 w/bar Russian Twists - 2x30 w/bar Walking lunges - 2x20 Line drills - 8x up and down raquetball court Medicine ball throwing reps against wall, 3 varieties, 2x30 Braemar and OS spin reps with smaller medicine ball 25 mins elliptical Stretching/foam roller Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/06/11 at 12:43am
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Monday (Dec 5): Warmup 45 deep squats w/core ball against wall 100 calf raises Core Crunchers - 2x30 w/bar Front Squat - 1x5 95, 1x5 135, 1x5 170, 2x5 195 Power Cleans - 1x5 100, 1x5 135, 3x5 170 300 Jump Rope Stretching Cold/Hot/Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/07/11 at 12:33am
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Tuesday (Dec 6): 15 mins warmup/stretching/core ball squats 45 mins cardio kickboxing 15 mins Ab & Core work/stretching Foam Roller Cold/Hot/Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/09/11 at 12:50am
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Wednesday (Dec 7): NADA Thursday (Dec 8): 15 mins warmup/stretching/core ball squats (50)/calf raises (200) Core Crunchers - 2x30 w/bar Bench - 1x5 135, 1x5 225, 1x5 265, 2x5 290 SOHP - 1x5 100, 1x5 135, 1x5 155, 1x4 185, 1x3 185 High Pulls w/Smith Rack- 1x10 135, 1x8 155, 2x5 185 Jump rope - 300 20 mins on treadmill, w/inclines 4 1-minute planks, front-left-right-front Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/12/11 at 12:38am
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Friday (Dec 9): NADA Saturday (Dec 10): 15 mins warmup/stretching/core ball squats (50) Russian Twists - 1x30 w/bar, 2x20 w/45lb plate on bar Front Squat - 1x5 100, 1x5 135, 1x5 165, 2x5 200 Deadlifts - 1x5 135, 1x5 225, 1x5 315, 2x5 350 300 Jump Rope Hammer winds w/15lb dumbell on core ball, 2x25 each side 20 mins elliptical Stretching Cold/Hot/Cold Sunday (Dec 11): Braemar and OS work 10 sheaf tosses Heavy Hammer, (5) single rotation, (10) 2-rotation Incline situps with core ball, 3x20 20 mins treadmill Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/13/11 at 12:45am
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Monday (Dec 12): 15 mins warmup/stretching Bench - 1x5 135, 1x5 225, 1x5 265, 1x5 295, 1x4 320 Power Cleans - 1x5 100, 1x5 135, 1x5 160, 2x5 185 Stretching/foam roller ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/14/11 at 12:55am
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Tuesday (Dec 13): 10 mins warmup/stretching 45 mins cardio kickboxing 15 mins ab work/stretching ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/20/11 at 12:41am
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Saturday (Dec 17): 15 mins warmup/stretching/core ball squats (50) Front Squat - 1x5 100, 1x5 135, 1x5 165, 1x5 195, 1x5 235 Deadlifts - 1x5 135, 1x5 225, 1x5 315, 2x5 360 300 jump rope Hammer winds w/weighted jump rope (80 each side) 20 mins Stairmaster stretching cold/hot/cold Monday (Dec 19): 15 mins warmup/stretching/core ball squats (50) Bench - 1x5 135, 1x5 225, 1x5 265, 1x5 290, 1x4 315 Seated Military Dumbell Presses - 1x12 40s, 1x10 60s, 2x8 75s High Pulls - Smith Rack 1x10 135, 1x8 165, 2x6 200 Walking lunges 2x20 Line drills in racquetball court 30 mins treadmill w/inclines stretching ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/21/11 at 12:09am
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Tuesday (Dec 20): 15 mins warmup/stretching/core ball squats 45 mins cardio kickboxing 15 mins Core work/stretching Foam Roller Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/22/11 at 3:09pm
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Thursday (Dec. 22): 15 mins warmup/core ball squats (50)/200 toe raises Core Crunchers - 2x30 w/bar Russian Twists - 2x20 w/bar & 45lb plate Front Squat - 1x5 100, 1x5 135, 3x5 175, 1x3 200, 1x1 240 Power Cleans - 1x5 100, 1x5 135, 3x5 165, 1x3 190, 1x1 215 Line drills - 8x up and down raquetball court Medicine ball throwing reps against wall, 3 varieties, 2x30 Braemar and OS spin reps with smaller medicine ball Stretching Cold/Hot/Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/24/11 at 10:20am
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Friday (Dec 23): 10 mins warmup/stretching 45 mins cardio kickboxing 15 mins ab work/stretching Saturday (Dec 24): 10 mins warmup Bench - 1x5 135, 1x5 225, 3x5 265, 1x3 195, 1x1 330 SOHP - 1x5 100, 1x5 136, 3x5 160, 1x3 185, 1x1 215 Heavy Hammer - 5 single wind throws, 10 two wind throws Stretching ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/26/11 at 1:15pm
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Monday (Dec 26): 15 mins warmup/core ball squats (50)/calf raises (200) Russian Twists- 2x20 w/bar & 45lb plate Front Squat - 1x5 100, 1x5 135, 1x5 165, 2x5 200, 2x3 235 Deadlifts - 1x5 135, 1x5 225, 3x5 315, 1x3 365 Incline situps with core ball, 3x20 20 mins treadmill Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/28/11 at 12:46am
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Tuesday (Dec 27): 15 mins warmup/core ball squats Core Crunchers - 2x40 w/bar 45 mins cardio kickboxing 15 mins Core work/stretching Foam Roller Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/29/11 at 3:57am
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Wednesday (Dec 28): 10 mins warmup/stretching
Bench - 1x5 135, 1x5 225, 1x5 260, 2x5 295, 2x3 315, 1x2 330 Standing Military Dumbell Presses - 1x12 50s, 1x10 65s, 2x8 80s Lat Pull-Downs to chest - 1x12 115, 1x10 145, 2x8 175 300 jump rope Hammer winds w/weighted jump rope (40 each side) 20 mins treadmill stretching cold/hot/cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/29/11 at 11:45am
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Thursday (Dec 29): 10 mins warmup/ hammer winds w/fork Core blasters w/30lb kettlebell, 2x20 Kettlebell snatches, 30lb, 2x20 each side 10 standing throws w/kettlebell 10 wob flips with kettlebell, both sides 10 sheaf throws Heavy Hammer - 5 single wind throws, 10 two wind throws ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/30/11 at 8:46am
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Friday (Dec 30): 10 mins warmup/45 core ball squats/200 calf raises Core Crunchers - 2x30 w/bar Line drills - up & down raquetball court 4 times Medicine ball drills against wall Braemar/OS throws w/med ball - 10 ea 45 mins cardio kickboxing
15 mins Core work/stretching cold/hot/cold/hot/cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 12/31/11 at 6:07am
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Saturday (Dec. 31): 10 mins warmup/core ball squats (50) Russian Twists - 2x20 w/bar & 45lb plate Front Squat - 1x5 100, 1x5 135, 1x3 165, 1x3 195, 1x3 225, 1x1 235, 1x1 245 Power Cleans - 1x5 100, 1x5 135, 1x5 160, 2x5 185, 2x3 200 6 1-minute planks, front-left-right-front-left-right 20 mins treadmill w/inclines Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/02/12 at 2:55pm
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Monday (Jan 2): 10 mins warmup/stretching Bench - 1x5 135, 1x3 185, 1x3 225, 1x3 265, 1x3 295, 1x1 315, 1x1 330, 1x1 350 Seated Military Dumbell Presses - 1x12 50s, 2x10 65s Upright Rows w/Smith machine - 1x10 100, 1x8 135, 2x6 155, 1x4 175 Line drills - up & down raquetball court 6 times 350 jump rope Hammer winds w/weighted jump rope (50 each side) 30 mins treadmill stretching cold/hot/cold/hot/cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/05/12 at 9:44am
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Wednesday (Jan 4): 10 mins warmup/core ball squats (50)/calf raises (200) Front Squat - 1x10 w/bar, 3x10 125 Deadlifts - 1x10 w/bar, 3x10 225 Braemar and OS throws w/sand ball, indoors Incline situps w/med ball, 2x20, oblique twists w/med ball 2x20 20 mins stairmaster Stretching ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/06/12 at 12:42am
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Thursday (Jan 5): 10 mins warmup Bench Press - 1x10 w/bar, 3x10 165 Power Cleans - 1x10 w/bar, 3x10 115 350 jump rope Hammer winds w/weighted jump rope (50 each side) 6 1-minute planks, front-left-right-front-left-right Stretching/Foam Roller Cold/Hot/Cold/Hot/Cold
------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Duncan McCallum
Date Posted: 1/06/12 at 12:54am
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Practice this weekend. Sat/Sun 1500 hours. ------------- The man in the arena. |
Posted By: Kyle Fuller
Date Posted: 1/10/12 at 1:09am
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Saturday (Jan 7): Braemar and OS-spin work Heavy Hammer, (5) single rotation, (15) 2-rotation 10 Sheaf Tosses Stretching Sunday (Jan 8): 2.5 mile walk Monday (Jan 9) - Max day: 10 mins warmup/core ball squats (50) Bench Press - 1x8 135, 1x4 225, 1x3 260, 1x1 295, 1x1 330, 1x1 265, 1x1 280, Attempted 290 - (but wasn't happening) 20 mins treadmill Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/10/12 at 1:13am
 ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/10/12 at 3:41am
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Ok, let's try this again. Wasn't sure how to edit my previous log post, but here it is...... Monday (Jan 9) - Max day: 10 mins warmup/core ball squats (50) Bench Press - 1x8 135, 1x4 225, 1x3 260, 1x1 295, 1x1 330, 1x1 365, 1x1 380, Attempted 390 - (but wasn't happening) 20 mins treadmill Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/11/12 at 1:16am
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Tuesday (Jan 10): 10 mins warmup/45 core ball squats/200 calf raises 45 mins cardio kickboxing 15 mins Core work/stretching Cold/Hot/Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/13/12 at 1:58am
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Friday (Jan 13): 10 mins warmup/core ball squats (50)/calf raises (200) Back Squats - 1x10 w/bar, 1x5 135, 1x5 185, 1x5 235, 1x5 270, 1x5 300 Deadlifts - 1x10 w/bar, 3x10 175 20 Mins treadmill4 1-minute planks, front-right-left-front Stretching
Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/16/12 at 1:03am
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Saturday (Jan 14): 10 mins warmup Core Crunchers - 2x30 w/bar Russian Twists - 2x30 w/bar SOHP - 1x10 w/bar, 1x5 100, 1x5 120, 1x5 135, 1x5 160, 1x5 180 Bench - 3x10 145 Lat pulldowns to chest - 1x10 115, 2x10 175 Jump Rope - 400 Hammer winds w/weighted jump rope (50 each side) Medicine Ball Situps - 2x20
20 mins treadmill Stretching
Cold/Hot/ColdSunday (Jan 15): Braemar stone throws (10) 16-lb shotput spins (12) Light Hammer - (5) 1-wind, (12) 2-wind Sheaf tosses (10) ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/17/12 at 12:51am
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Monday (Jan 16): 10 mins warmup/core ball squats (50)/calf raises (200) Core Crunchers - 2x30 w/bar Deadlifts - 1x10 w/bar, 1x5 135, 1x5 225, 1x5 265, 1x5 305, 1x5 345 Squats - 1x10 w/bar, 3x10 150
30 mins treadmill Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/18/12 at 12:55am
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Tuesday (Jan 17): 10 mins warmup/core ball squats (40) 45 mins cardio kickboxing Bench Press - 1x5 135, 1x5 185, 1x5 225, 1x5 255, 1x7 290 SOHP - 1x10 w/bar, 3x10 100 Stretching/Foam Roller Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/20/12 at 12:43am
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Thursday (Jan 19): 10 mins warmup/core ball squats (50)/calf raises (200) Back Squats - 1x5 135, 1x5 185, 1x3 250, 1x3 290, 1x3 325 Deadlifts - 1x10 w/bar, 3x10 185 20 Mins treadmill400 jump rope Hammer winds w/weighted jump rope (80 each side) 4 1-minute planks, front-right-left-front Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/21/12 at 7:59am
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Saturday (Jan 21): 10 mins warmup/50 core ball squats Core Crunchers - 2x30 w/bar SOHP - 1x5 100, 1x4 135, 1x3 150, 1x3 170, 1x4 190 Bench - 3x10 155 Lat pulldowns to chest - 1x12 115, 1x10 145, 2x6 190 Medicine ball incline situps: 3x20 30 mins treadmill Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/24/12 at 1:15am
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Monday (Jan 23): 10 mins warmup/core ball squats (50)/calf raises (200) Core Crunchers - 2x30 w/bar Deadlifts - 1x10 w/bar, 1x5 135, 1x4 225, 1x3 285, 1x3 325, 1x6 365 Back Squats - 2x10 165
Front Squats - 2x10 1354 1-minute planks, front-right-left-front (full arm extensions) Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/25/12 at 12:52am
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Tuesday (Jan 24): 10 mins warmup/core ball squats (40) 45 mins cardio kickboxing Bench Press - 1x5 135, 1x4 185, 1x3 240, 1x3 275, 1x4 315 SOHP - 1x10 w/bar, 3x10 110 Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/27/12 at 6:06pm
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Friday (Jan 27): 10 mins warmup/core ball squats (50)/calf raises (200) Russian Twists - 2x20 w/bar and 45lb plate Back Squats - 1x5 135, 1x5 225, 1x5 270, 1x3 305, 1x2 340 Front Squats - 2x10 145 Deadlifts - 3x10 195 1-minute planks, front-right-left-front (full arm extensions) 20 mins treadmill Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/30/12 at 2:04am
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Saturday (Jan 28): 10 mins warmup/50 core ball squats Core Crunchers - 2x30 w/bar SOHP - 1x5 100, 1x5 135, 1x5 160, 1x3 180, 1x4 200 Bench - 3x10 165 Lat pulldowns to chest - 1x12 115, 1x10 145, 2x6 190 Medicine ball incline situps: 3x20 20 mins treadmill Hammer winds - 4x10 both sides, progressive speed drills LWFD (with my new Sorinex Ballistica) - standing throws, single spins, 2-spins Sunday (Jan 29): OS - braemar style, spins LWFD - standing throws, single spins, 2-spins Hammer winds - 2x10 both sides, progressive speed drills Light Hammer - single wind and 2-wind Sheaf throws - 10 ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 1/31/12 at 5:27am
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Monday (Jan 30): 10 mins warmup/core ball squats (50)/calf raises (200) Deadlifts - 1x10 w/bar, 1x5 135, 1x5 225, 1x5 305, 1x3 345, 1x5 385 Back Squats - 2x10 170 Front Squats - 2x10 150 20 mins treadmill Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Duncan McCallum
Date Posted: 1/31/12 at 5:36am
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Going to throw this weekend Sir? ------------- The man in the arena. |
Posted By: Kyle Fuller
Date Posted: 2/02/12 at 12:33am
Duncan, I won't be able to make it down to League City unfortunately.  Will you be headed down there, or will you be in town? ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 2/02/12 at 12:42am
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Wednesday (Feb 1): 10 mins warmup/50 core ball squats Bench - 1x5 135, 1x5 225, 1x5 255, 1x3 290, 1x4 325 SOHP - 3x10 110 Upright rows w/Smith machine - 1x10 135, 1x8 165, 2x5 185 Medicine ball incline situps: 3x20 30 mins treadmill Stretching ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 2/03/12 at 9:35am
 Beyond a shadow of a doubt.... ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 3/06/12 at 11:47am
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Tuesday (Feb 28): Warmup/50 med ball wall squats/200 calf raises 45 mins cardio kickboxing 10 mins planks Stretching & Foam Roller Cold/Hot/Cold/Hot/Cold Wednesday (Feb 29): Warmup/50 med ball wall squats/200 calf raises 200 jump rope Bench: 1x10 135, 1x5 185, 10x3 205 (1-minute rests) Squat: 1x10 45, 1x5 185, 10x3 215 (1-minute rests) Good mornings: 1x10 45, 2x10 95 Dips: 3x10 20 mins treadmill Stretching Cold/Hot/Cold Thurs (March 1): 5 reps w/24lb stone, non-reverse 5 reps w/24lb stone, with reverse 5 spins 16lb OS 2x10 hammer winds, both sides, 15lb weight Heavy Hammer: 5 throws single wind, 10 throws 2-wind Saturday (March 3): Warmup/50 med ball wall squats/200 calf raises 200 jump rope Push press: 1x10 45, 1x5 95, 10x3 125 (1-minute rests) Deadlifts: 1x10 135, 1x5 185, 10x3 245 (1-minute rests) Front squats: 1x10 95, 2x10 150 Krock pulls: 1x10 80, 2x10 105 Incline situps: 3x15 w/25lb plate 20 mins stairmaster Stretching Cold/Hot/Cold Sunday (March 4): Warmup 5 reps w/16lb stone, non-reverse 5 reps w/16lb stone, with reverse 5 spins 16lb OS LWFD (Sorinex Ballistica): 7 reps single spin, 5 reps 2-spin Light Hammer: 5 throws single wind, 8 throws 2-wind Monday (March 5): Warmup/50 med ball wall squats/200 calf raises Snatch: 1x10 45, 1x5 95, 8x2 145 (1-minute rests) Hang Cleans: 1x10 45, 1x5 135, 8x2 185 (1-minute rests) Box jumps: 3x8 Single leg leaps: 3x10 Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 3/08/12 at 2:45am
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Wednesday (March 7): Warmup/50 med ball wall squats/200 calf raises Bench: 1x10 45, 1x5 135, 1x5 185, 8x3 225 (1-minute rests) Squat: 1x10 45, 1x5 135, 1x5 185, 8x3 235 (1-minute rests) Good mornings: 1x10 45, 2x10 95 Dips: 3x10 25 mins treadmill Lots of Stretching Cold/Hot/Cold
------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 3/15/12 at 6:41am
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Thursday (March 8): 24# Braemar throws, non-reverse: 5 24# Braemar throws, with reverse: 5 43# HWFD (Ballistica): 10 throws Sheaf: 10 tosses Saturday (March 10): Warmup/50 stabilizer ball wall squats/200 calf raises 200 jump rope Warmup/50 stabilizer ball wall squats/200 calf raisesPush press: 1x10 45, 1x5 95, 8x3 135 Deadlifts: 1x10 45, 1x5 85, 8x3 265 Front Squats: 1x10 95, 2x10 165 20 mins Stairmaster Stretching Cold/Hot/Cold Sunday (March 11): Warmup/30 stabilizer ball wall squats/160 calf raises Core crunchers: 2x30 45 Hang cleans: 1x10 45, 1x5 135, 6x2 195 Dumbell core blasters: 1x10 50, 2x10 80 Box jumps: 3x8 Leg leaps: 3x8 25 mins Stairmaster Stretching Monday (March 12): Bench press: 1x10 45, 1x5 135, 1x5 185, 6x2 240 Squats: 1x10 45, 1x5 135, 1x5 185, 6x2 250 Good mornings: 1x10 45, 2x10 95 Dips: 3x10 Stretching Cold/Hot/Cold Tuesday (March 13): Warmup/50 stabilizer ball wall squats Core crunchers: 2x30 45 45 mins cardio kickboxing 15 mins ab work/stretching Cold/Hot/Cold/Hot/Cold Wednesday (March 14): Lunchtime: HH throws: 5 single winds, 10 2-winds Evening: Warmup/50 stabilizer ball wall squats 100 jump rope Push press: 1x10 45, 1x5 95, 6x2 150 Deadlifts: 1x10 45, 1x5 135, 1x5 185, 6x2 285 Front squats: 1x10 95, 2x10 135 10 mins Stairmaster Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 3/22/12 at 12:53am
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Saturday (March 17): Stretching 6-mins of planks, w/full arm extensions Walked 3 miles Ten 40yd sprints Monday (March 19): Warmup/50 stabilizer ball wall squats/200 calf raises 200 Jump ropes Russian twists: 2x20 w/bar Core crunchers: 2x30 45 Hang cleans: 1x10 45, 1x5 135, 1x3 185, 4x1 215 Dumbell core blasters: 1x10 60, 2x10 90 Stretching Cold/Hot/Cold Tuesday (March 20): Warmup/30 stabilizer ball wall squats/120 calf raises Bench press: 1x10 45, 1x5 135, 1x5 185, 5x1 260 Squats: 1x10 45, 1x5 135, 1x5 210, 5x1 270 Good mornings: 1x10 45, 2x10 95 Dips: 3x10 Incline situps w/25lb plate: 2x15 25 mins Stairmaster Stretching Cold/Hot/Cold Wednesday (March 21): LWFD: 5 standing throws, 7 single-wind throws, 5 two-wind throws Line drills Hammer warmups (15lbs of plates on pvc): 2x10 both sides Heavy Hammer: 5 single wind throws, 7 two-wind throws ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 3/23/12 at 1:45am
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Thursday (March 22): Warmup/50 stability ball wall squats/200 calf raises 2x30 core crunchers w/bar Push press: 1x10 45, 1x5 95, 1x5 135, 5x1 160 (1-minute rests) Deadlifts: 1x10 45, 1x5 135, 1x5 225, 5x1 305 (1-minute rests) Front squats: 1x10 105, 2x10 155 Single leg leaps: 3x10 20 mins Stairmaster Stretching Cold/Hot/Cold
------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 3/26/12 at 12:43am
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Saturday (March 24): 16# stone throws: 5 non-reverse, 5 with reverse, 5 shuffles LWFD: 7 single spins, 4 two spins Light Hammer: 5 single winds, 7 two winds Sheaf: 10 tosses Caber: 5 picks, plus walking drills Sunday (March 25): Warmup/50 stabilizer ball wall squats/200 calf raises Snatches: 1x10 45, 3x10 95 Hang cleans: 1x10 45, 3x10 115 Box jumps: 3x10 200 jump rope 25 mins Stairmaster Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 4/03/12 at 1:59am
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Monday (March 26): Warmup/50 stabilizer ball wall squats/200 calf raises Bench: 1x10 45, 1x10 135, 3x10 170 Squats: 1x10 45, 1x10 135, 3x10 180 Good mornings: 3x10 45 Dumbell core blasters: 1x10 40, 2x10 60 200 jump rope Stretching Cold/Hot/Cold Tuesday (March 27): Warmup/30 stabilizer ball wall squats/100 calf raises Cardio kickboxing: 45 mins Core/abs work: 15 mins Push Press: 1x10 45, 3x10 110 Deads: 1x10 45, 1x10 135, 3x10 205 Stretching Cold/Hot/Cold Saturday (March 31): San Antonio Highland Games Monday (April 2): Warmup/50 stabilizer ball wall squats/200 calf raises Bench: 1x10 45, 1x5 135, 1x5 225, 3x5 290 Squats: 1x10 45, 1x5 135, 1x5 225, 1x5 275, 2x5 305 Dips: 3x10 15 mins Stairmaster Stretching/Foam Roller Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 4/09/12 at 2:56am
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Tuesday (April 3): Warmup/50 stabilizer ball wall squats/200 calf raises Core crunchers: 2x30 45 Russian Twists: 2x20 w/45lb plate on barbell Cardio kickboxing: 45 mins Core/abs work/Stretching: 15 mins Cold/Hot/Cold Friday (April 6): Warmup/50 stabilizer ball wall squats/200 calf raises Push Press: 1x10 45, 1x5 100, 1x5 135, 1x5 160, 2x5 175 Deadlifts: 1x10 45, 1x5 135, 1x5 225, 1x5 290, 2x5 345 Front Squats: 1x10 45, 1x10 135, 2x8 160 300 Jump Rope Stretching Cold/Hot/Cold Saturday (April 7): 20# Stone Work: 5 w/out reverse, 8 with reverse 43# HWFD (Sorinex Ballistica): 10 throws Heavy Hammer: 5 one-winds, 8 two-winds 3 Mile Walk Sunday (April 8): Light Hammer: 5 one-winds, 20+/- two-winds Prowler sled: (5) 25yd runs w/just sled, (5) 25yd runs w/25lb plate, (5) 25yd runs w/50lbs of plates Sheaf work: 20+/- throws ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 4/11/12 at 12:25am
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Tuesday (April 10): Warmup/50 stabilizer ball wall squats/100 calf raises Bench: 1x10 45, 1x5 135, 1x5 225, 1x5 275, 2x4 315 Squats: 1x10 45, 1x5 135, 1x5 225, 1x5 285, 2x4 325 Dips: 3x10 Dumbell core blasters: 1x10 60, 2x10 90 25 mins Stairmaster Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 4/13/12 at 1:12am
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Wednesday (April 11): LWFD: 5 standing throws, 10 single spin, 6 two spin Heavy Hammer: 5 single wind, 10 two wind Thursday (April 12): Shoulder stretching exercises Slow hammer winds with fork Sheaf tosses: 6 ground starts, 10 normal throws Warmup/50 stabilizer ball wall squats/200 calf raises Core crunchers: 2x30 45 Push Press: 1x10 45, 1x5 95, 1x5 135, 1x5 160, 2x4 185 Deadlifts: 1x10 45, 1x5 135, 1x5 225, 1x5 315, 2x4 365 Front Squats: 1x10 45, 1x10 135, 2x8 170 4000m Rowing Machine Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 4/16/12 at 6:43am
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Saturday (April 14): Braemar reps w/O-stone LWFD reps Light Hammer Sheaf work Snatches: 1x10 45, 1x3 95, 3x3 135 Hang Cleans: 1x10 45, 1x3 135, 3x3 170 30 mins treadmill Stretching Cold/Hot/Cold Sunday (April 15): Warmup/50 stabilizer ball wall squats/240 calf raises Bench: 1x10 45, 1x5 135, 1x3 185, 1x3 275, 2x3 325 Squats: 1x10 45, 1x5 135, 1x3 225, 1x3 295, 2x3 335 Good mornings: 1x10 45, 2x10 95 Dips: 3x10 Jump rope: 500 jumps (50 jump sprints x 10) 2 mile walk Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 4/18/12 at 12:51am
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Monday (April 16): 3 mile walk (w/8 50-yard dashes mixed in) Tuesday (April 17): Noon: Shoulder stretching exercises, slow hammer winds with fork Sheaf tosses: 8 w/ground start, 8 normal Evening: Warmup Push Press: 1x10 45, 1x5 95, 1x3 135, 1x3 165, 2x3 200 Deadlifts: 1x10 45, 1x5 135, 1x3 225, 1x3 315, 2x3 385 45 mins of cardio kickboxing 15 minutes abs/stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 5/03/12 at 1:52am
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Tuesday (May 1): Lunchtime - LWFD throws and sheaf work Evening - Begin BLOCK 5, WEEK 1 Warmup/50 stabilizer ball wall squats/200 calf raises Cardio kickboxing: 45 mins Squat: 1x10 45, 1x5 135, 1x5 185, 10x3 225 (1 minute rest per) Bench: 1x10 45, 1x5 135, 1x5 185, 10x3 210 (1 minute rest per) Stretching Cold/Hot/Cold/Hot/Cold Wednesday (May 2): HWFD, LWFD, light hammer, and WOB light reps Push Press: 1x10 45, 1x5 95, 1x5 115, 10x3 135 (1 minute rest per) Deadlifts: 1x10 45, 1x5 135, 1x5 185, 10x3 250 (1 minute rest per) Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 5/15/12 at 9:37am
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Friday (May 11) Warmup/50 stabilizer ball wall squats/200 calf raises/3x10 tiptoe raises Bench: 1x10 45, 1x5 135, 1x5 185, 8x3 225 (1 minute rest) Squat: 1x10 45, 1x5 135, 1x5 185, 8x3 240 (1 minute rest) Dips: 3x10 Dumbell Snatches: 3x10 45 20 mins stairmaster Stretching Cold/Hot/Cold Sunday (May 13): Warmup/50 stabilizer ball wall squats/200 calf raises/3x10 tiptoe raises Push Press: 1x10 45, 1x5 95, 1x5 120, 8x3 145 (1 minute rest) Deadlifts: 1x10 45, 1x5 135, 1x5 225, 8x3 275 (1 minute rest) 20 mins stairmaster Stretching OS throws, from front and with spin HWFD reps LWFD reps Sheaf reps Tuesday (May 15): Warmup/50 stabilizer ball wall squats/200 calf raises/3x10 tiptoe raises Snatches: 1x10 45, 1x5 95, 8x2 135 (1 minute rest) Hang Cleans: 1x10 45, 1x5 135, 8x2 185 (1 minute rest) Front Squats: 1x10 45, 1x8 135, 2x8 160 20 mins stairmaster Stretching Cold/Hot/Cold 20 mins stairmaster ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 5/21/12 at 7:54am
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Wednesday (May 16): 5.5 mile walk over hilly terrain Thursday (May 17): 5.5 mile walk over hilly terrain Friday (May 18): Warmup/50 stabilizer ball wall squats/200 calf raises/3x10 tiptoe raises Bench: 1x10 45, 1x5 135, 1x5 185, 6x2 240 (1 minute rest) Squat: 1x10 45, 1x5 135, 1x5 225, 6x2 260 (1 minute rest) Dips: 3x10 Dumbell Snatches: 3x10 45 Stretching 5.5 mile walk over hilly terrain Saturday (May 19): 5.5 mile walk over hilly terrain Sunday (May 20): Warmup/50 stabilizer ball wall squats/200 calf raises/3x10 tiptoe raises Push Press: 1x10 45, 1x5 95, 1x5 125, 6x2 155 (1 minute rest) Deadlifts: 1x10 45, 1x5 135, 1x5 225, 6x2 290 (1 minute rest) Good mornings: 1x10 45, 2x10 100 Incline situps w/25 lb plate: 3x15 Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 5/30/12 at 4:44pm
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Tuesday (May 22): Warmup/30 stabilizer ball wall squats/100 calf raises/3x10 tiptoe raises Snatches: 1x10 45, 1x5 95, 6x2 145 (1 minute rest) Hang Cleans: 1x10 45, 1x5 135, 6x2 195 (1 minute rest) 1 Armed Krock Rows: 3x10 95 20 mins stairmaster Stretching Cold/Hot/Cold Friday (May 25): Warmup/50 stabilizer ball wall squats/200 calf raises/3x10 tiptoe raises Bench: 1x10 45, 1x5 135, 1x5 185, 6x1 260 (1 minute rest) Squat: 1x10 45, 1x5 135, 1x5 225, 6x1 275 (1 minute rest) Dips: 3x10 1-Minute Planks (full arm extensions): F-L-R-F 30 mins stairmaster Stretching Cold/hot/cold Stone throw work Sheaf throws Sunday (May 27): Open Stone work LWFD, single and double spins Light Hammer Push Press: 1x10 45, 1x5 95, 1x5 125, 6x1 165 (1 minute rest) Deadlifts: 1x10 45, 1x5 135, 1x5 225, 6x1 315 (1 minute rest) Stretching Cold/hot/cold Monday (May 28): Warmup/50 stabilizer ball wall squats/200 calf raises/3x10 tiptoe raises 1-leg leaps: 3x10 Box jumps: 3x10 Jump rope: 400 Incline situps w/25 lb plate: 3x15 20 mins stairmaster Stretching Cold/Hot/Cold Wednesday (May 30): Warmup/50 stabilizer ball wall squats/200 calf raises/3x10 tiptoe raises Snatches: 1x10 45, 1x5 95, 5x1 155 (1 minute rest) Hang Cleans: 1x10 45, 1x5 135, 5x1 205 (1 minute rest) 1-Minute Planks (full arm extensions): F-L-R-F-L-R 30 mins stairmaster Stretching Cold/Hot/Cold LWFD work Heavy Hammer work Sheaf work ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 6/01/12 at 11:12am
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Thursday (May 31): WFD spin drills Progressive speed hammer winds, 4x10 both sides Friday (June 1), De-load week begins: Warmup/30 stabilizer ball wall squats/100 calf raises/2x10 tiptoe raises Bench Press: 1x10 45, 1x10 135, 3x10 175 Squats: 1x10 45, 1x10 135, 3x10 185 Good Mornings: 1x10 45, 2x10 100 Dips: 3x10 Stairmaster: 25 mins Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 6/12/12 at 2:55pm
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Saturday (June 2): Stone work & Light Hammer work w/Duncan and Brittney Sunday (June 3): Warmup/50 stabilizer ball wall squats/200 calf raises 3x10 tip toe reaches upward Push Press: 1x10 45, 3x10 110 Deadlifts: 1x10 45, 1x10 135, 3x10 210 20 mins Stairmaster Stretching Cold/Hot/Cold Tuesday (June 5): Sheaf work Heavy hammer work Thursday (June 7): Warmup/50 stabilizer ball wall squats/200 calf raises 3x10 tip toe reaches upward Bench: 1x10 45, 1x10 135, 1x5 225, 3x5 290 Squat: 1x10 45, 1x5 135, 1x5 225, 3x5 300 Dumbell snatches: 3x10 w/45 30 mins Stairmaster Stretching Cold/Hot/Cold Saturday (June 9): Warmup/50 stabilizer ball wall squats/200 calf raises 3x10 tip toe reaches upward Push Press: 1x10 45, 1x5 135, 1x5 155, 3x5 175 Deadlifts: 1x10 45, 1x5 135, 1x5 225, 3x5 345 20 mins Stairmaster Stretching Cold/Hot/Cold Sunday (June 10): 3 mile walk Monday (June 11): Warmup/50 stabilizer ball wall squats/200 calf raises 3x10 tip toe reaches upward Snatches: 1x10 45, 3x10 95 Hang Cleans: 1x10 45, 3x10 115 Dips: 3x10 Single leg leaps: 3x10 Jump rope: 350 Hammer winds w/weighted rope: 4x20 Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 6/13/12 at 8:13am
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Tuesday (June 12): Warmup/50 stabilizer ball wall squats/200 calf raises 3x10 tip toe reaches upward 45 mins cardio kickboxing 15 mins abs/stretching Cold/Hot/Cold Wednesday (June 13): Warmup/30 unweighted squats Bench press: 1x10 45, 1x10 135, 1x5 225, 3x4 315 Squats: 1x10 45, 1x5 135, 1x5 225, 3x4 320 Good mornings: 1x10 45, 2x10 100 Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 6/22/12 at 1:25pm
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Wednesday (June 20): Warmup/50 stabilizer ball wall squats/200 calf raises 3x10 tip toe reaches upward Push Press: 1x10 45, 1x5 135, 1x5 165, 3x4 185 Deadlifts: 1x10 45, 1x10 135, 1x5 225, 1x5 315, 3x4 365 25 mins Stairmaster Stretching Cold/Hot/Cold Friday (June 22): Warmup/50 stabilizer ball wall squats/200 calf raises 3x10 tip toe reaches upward Bench press: 1x10 45, 1x10 135, 1x5 225, 1x3 275, 3x3 325 Squats: 1x10 45, 1x5 135, 1x5 225, 1x3 275, 3x3 330 20 mins Stairmaster Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 6/28/12 at 7:26am
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Sunday (June 24): 2.5 mile walk Tuesday (June 26): Warmup/50 stabilizer ball wall squats/200 calf raises 3x10 tip toe reaches upward 45 mins of cardio kickboxing 15 mins of abs/stretching Cold/Hot/Cold Wednesday (June 27): Warmup/50 stabilizer ball wall squats/200 calf raises 3x10 tip toe reaches upward Push Press: 1x10 45, 1x5 135, 1x3 165, 3x3 195 Deadlifts: 1x10 45, 1x5 135, 1x5 225, 1x3 315, 2x3 385, 1x5 385 Front Squats: 1x10 45, 2x10 135 Stretching Cold/Hot/Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 6/29/12 at 10:02am
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Friday (June 29): Warmup/30 deep squats/100 calf raises/3x10 tiptoe raises Snatches: 1x10 45, 1x5 95, 8x2 135 (1 minute rest) Hang Cleans: 1x10 45, 1x5 135, 8x2 185 (1 minute rest) Dips: 3x10 25 mins Stairmaster Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 7/01/12 at 5:46pm
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Saturday (June 30): Throws with Duncan and Brittney Stone work LWFD with double spin Light hammer with blade boots Sunday (July 1): Warm up Shoulder stretching exercises Hammer drills WFD first spin drills LWFD double spin throws Gym work - (deloading) Bench: 1x10 45, 1x10 135, 3x10 185 Squats: 1x10 45, 1x10 135, 3x10 200 30 mins stairmaster Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 7/05/12 at 11:52am
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Tuesday (July 3): Warmup/30 deep squats/100 calf raises/3x10 tiptoe raises 45 mins of cardio kickboxing 15 mins abs/stretching Cold/Hot/Cold Wednesday (July 4): Hammer winds w/15lb wts on PVC, 4x10 progressively faster (both sides) Heavy hammer w/blade boots: 5 single-winds, 10 two-winds Sheaf work: 16 throws Gym (more deloading): Push Press: 1x10 45, 1x10 100, 3x10 120 Deadlifts: 1x10 45, 1x10 135, 3x10 225 Good Mornings: 1x10 45, 2x10 100 Stairmaster: 20 mins Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 7/11/12 at 8:43am
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Saturday (July 7): Warmup/50 deep squats/200 calf raises/3x10 tiptoe raises 30 mins Stairmaster Dumbell snatches, 4x10 45 Sunday (July 8): Warmup/50 deep squats/200 calf raises/3x10 tiptoe raises Bench Press: 1x10 45, 1x5 135, 1x5 185, 10x3 225 (1-minute rests, violent lifts) Squats: 1x10 45, 1x5 135, 1x5 185, 10x3 240 (1-minute rests, violent lifts) Dips: 3x10 20 mins Stairmaster Stretching Cold/Hot/Cold Tuesday (July 10): Warmup/50 deep squats/200 calf raises/3x10 tiptoe raises 45 mins of cardio kickboxing 15 mins of abs/stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 7/12/12 at 8:52am
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Wednesday (July 11): Warmup/30 deep squats/200 calf raises/3x10 tiptoe raises Push Press: 1x10 45, 1x5 95, 10x3 140 (1-minute rests, violent lifts) Deadlifts: 1x10 45, 1x5 135, 1x5 225, 10x3 275 (1-minute rests, violent lifts) Kroc Rows (each arm): 1x10 90, 2x10 105 Stretching Cold/Hot/Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 7/13/12 at 7:48am
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Friday (July 13): Warmup/30 deep squats/200 calf raises/3x10 tiptoe raises Hang Cleans: 1x10 45, 1x5 95, 1x5 135, 8x2 200 (1-minute rests) Front Squats: 1x10 45, 1x10 135, 2x8 180 Dumbell Snatches: 3x10 45 30 mins Stairmaster Stretching Cold/Hot/Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 7/19/12 at 10:33am
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Saturday (July 14): Stone work: Light Braemar plus OS LWFD reps, 2-spin Sunday (July 15): Warmup/50 deep squats/200 calf raises/3x10 tiptoe raises Bench Press: 1x10 45, 1x5 135, 1x5 185, 8x3 245 (1-minute rests, violent lifts) Squats: 1x10 45, 1x5 135, 1x5 225, 8x3 260 (1-minute rests, violent lifts) Good mornings: 1x10 45, 2x10 100 30 mins Stairmaster Stretching Cold/Hot/Cold Tuesday (July 17): Warmup/50 deep squats/200 calf raises/3x10 tiptoe raises Core crunchers: 2x30 45 Russian twists: 2x10 45 45 mins of cardio kickboxing 15 mins of abs/stretching Cold/Hot/Cold Wednesday (July 18): Warmup/50 deep squats/200 calf raises/3x10 tiptoe raises Push Press: 1x10 45, 1x5 120, 8x3 150 (1-minute rests, violent lifts) Deadlifts: 1x10 45, 1x5 135, 1x5 225, 8x3 300 (1-minute rests, violent lifts) Dips: 3x10 Single-leg leaps: 3x10 20 mins Elliptical Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 7/25/12 at 10:42am
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Thursday (July 19): LWFD reps, single and 2-spin Saturday (July 21): Light stone work Light hammer reps, single and 2-wind Sunday (July 22): Warmup, 3x10 tiptoe raise exercises, 50 unweighted squats, 100 calf raises Bench Press: 1x10 45, 1x5 135, 1x5 225, 8x2 280 (1-minute rests, violent lifts) Squats: 1x10 45, 1x5 135, 1x5 225, 8x2 280 (1-minute rests, violent lifts) Dumbell snatches: 3x10 45 30 mins Stairmaster Stretching Cold/Hot/Cold Tuesday (July 24): Warmup/50 deep squats/200 calf raises/3x10 tiptoe raises Core crunchers: 2x30 45 Russian twists: 2x10 45 60 mins of cardio kickboxing Stretching Cold/Hot/Cold Wednesday (July 25): Warmup/30 deep squats/100 calf raises/3x10 tiptoe raises Push Press: 1x10 45, 1x5 95, 1x5 125, 8x2 160 (1-minute rests, violent lifts) Deadlifts: 1x10 45, 1x5 135, 1x5 225, 8x2 325 (1-minute rests, violent lifts) Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 8/13/12 at 3:39pm
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Thursday (August 9): Warmup/50 deep squats/100 calf raises/3x10 tiptoe raises Push Press: 1x10 45, 1x5 95, 1x5 135, 8x1 175 (1-minute rests, violent lifts) Deadlifts: 1x10 45, 1x5 135, 1x5 225, 8x1 350 (1-minute rests, violent lifts) Front Squats: 1x10 45, 1x10 135, 3x8 185 30 Mins Stairmaster Stretching Cold/Hot/Cold Saturday (Aug 11): Braemar reps LWFD reps Light hammer reps Sunday (Aug 12): Warmup/50 deep squats/100 calf raises/3x10 tiptoe raises Core Crunchers: 1x30 45, 3x12 135 Hang Cleans: 1x10 45, 1x5 135, 1x3 185, 8x1 210 (1-minute rests) Dumbell Farmers Carry, up-down 24 steps: 1x30s, 4x50s (1-minute rests) 30 Mins Stairmaster Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Duncan McCallum
Date Posted: 8/13/12 at 5:42pm
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I don't think I could survive 30 minutes on the Stairmaster... Did you get moved? ------------- The man in the arena. |
Posted By: Kyle Fuller
Date Posted: 8/16/12 at 7:40am
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Duncan - We've got all the big and important things. Just a few non-critical things linger at the apartment. Tuesday (August 14): Warmup/50 deep squats/100 calf raises/3x20 tiptoe raises Bench (deloading): 1x10 45, 1x10 135, 3x10 200 Squats (deloading): 1x10 45, 1x10 135, 3x10 215 Dips: 3x10 Stairmaster: 20 mins Stretching Wednesday (August 15): Warmup/30 deep squats/100 calf raises/3x20 tiptoe raises 45 mins of cardio kickboxing 15 mins abs/stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 8/17/12 at 12:23pm
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Thursday (August 16): Warmup/50 deep squats/100 calf raises/3x20 tiptoe raises Push Press (deloading): 1x10 45, 1x10 95, 3x10 125 Deadlifts (deloading): 1x10 45, 1x10 135, 3x10 235 Dumbell Farmers Carry, up-down 24 steps: 1x40s plus 150ft, 4x60s (1-minute rests) Stretching ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 8/21/12 at 7:19am
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Sunday (August 19): Light stone reps/Braemar form LWFD reps, single and 2-spin Light Hammer reps, with blades 30 mins Stairmaster Stretching Monday (August 20): Warmup/30 deep squats/100 calf raises/3x15 tiptoe and arm raises Bench Press: 1x10 45, 1x5 135, 1x5 225, 3x5 300 Squats: 1x10 45, 1x5 135, 1x5 225, 3x5 315 Good mornings: 1x10 45, 2x10 100 Dips: 3x10 Incline situps w/25lb plate: 3x15 Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 8/24/12 at 8:53am
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Wednesday (August 22): Warmup/50 deep squats/200 calf raises/3x10 tiptoe raises Core crunchers: 2x30 45 Russian twists: 2x30 45 45 mins of cardio kickboxing 15 mins of abs/stretching 45 mins of Yoga (yes, I said Yoga...just call me Stretch Armstrong! lol) Cold/Hot/Cold Friday (August 24): Warmup/50 deep squats/200 calf raises/3x10 tiptoe raises Push Press: 1x10 45, 1x5 100, 1x5 140, 3x5 180 Deadlifts: 1x10 45, 1x5 135, 1x5 225, 1x5 315, 2x5 365 Dumbell Kroc Rows: 3x10 100 20 mins Stairmaster Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 8/27/12 at 4:01pm
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Saturday (August 25): Walked 3 miles Sunday (August 26): 17# Stone Reps HWFD reps - single spin Light Hammer reps Hang cleans: 1x10 45, 1x5 135, 1x5 185, 2x5 205 Front squats: 1x10 45, 1x10 135, 2x8 185 Stretching ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 8/29/12 at 8:19am
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Monday (August 27): Warmup/50 deep squats/100 calf raises Bench press: 1x10 45, 1x5 135, 1x5 225, 1x4 285, 3x4 315 Squats: 1x10 45, 1x5 135, 1x5 235, 1x4 285, 3x4 330 Dumbell Farmers Carry, up-down 24 steps: 1x45s plus 150ft, 5x65s Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 8/31/12 at 7:48am
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Wednesday (August 29): Warmup/50 deep squats/100 calf raises/3x20 tiptoe raises 45 mins of cardio kickboxing 15 mins of abs/stretching Thursday (August 30): Warmup/50 deep squats/100 calf raises/3x20 tiptoe raises Push Press: 1x10 45, 1x5 95, 1x5 135, 1x5 165, 2x4 195 Deadlifts: 1x10 45, 1x5 135, 1x5 225, 1x4 315, 3x4 385 Dips: 4x10 22 mins Stairmaster Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 9/04/12 at 10:01am
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Saturday (Sept 1): Warmup/50 deep squats/100 calf raises/3x20 tiptoe raises Dumbell core blasters: 1x15 35, 3x15 50 Dumbell snatches: 1x10 34, 4x10 50 Single leg-leaps: 4x10 (both legs) Dumbell Farmers Carry, up-down 24 steps: 1x45s plus 150ft, 4x65s Stairmaster: 20 mins Stretching Sunday (Sept 2): O-stone reps LWFD reps Light hammer reps 42# WOB reps Monday (Sept 3): 3 mile walk ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 9/06/12 at 7:18am
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Wednesday (Sept 5): Warmup/50 deep squats/100 calf raises Bench press: 1x10 45, 1x5 135, 1x5 225, 1x3 275, 1x3 315, 2x3 330 Squats: 1x10 45, 1x5 135, 1x5 225, 1x3 275, 1x3 315, 2x3 350 Dumbell Krok Rows: 1x10 90, 3x10 105 Stretching ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 9/08/12 at 12:40am
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Friday (Sept 7): Warmup/50 deep squats/100 calf raises/3x20 tiptoe raises Push Press: 1x10 45, 1x5 135, 1x3 185, 3x3 205 Deadlifts: 1x10 45, 1x5 135, 1x5 225, 1x3 315, 3x3 405 Incline Situps w/25 lb plate: 3x15 25 mins Stairmaster Stretching Cold/Hot/Cold 10 HWFD Throws 10 WOB Throws ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Duncan McCallum
Date Posted: 9/08/12 at 12:57am
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See you at practice Sunday? ------------- The man in the arena. |
Posted By: Kyle Fuller
Date Posted: 9/12/12 at 8:59am
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Saturday (Sept 8): 3-mile walk Sunday (Sept 9): Stone reps LWFD reps Light Hammer Reps Tuesday (Sept 11): Warmup/30 deep squats/100 calf raises/5 mins Stairmaster Bench Press: 1x10 45, 1x8 135, 1x4 240, 1x2 280, 1x1 320, 1x1 360, 1x1 390, out of steam @400 Dips: 4x10 35 mins Stairmaster Stretching Cold/Hot/Cold ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |
Posted By: Kyle Fuller
Date Posted: 9/13/12 at 7:26am
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Wednesday (Sept 12): Warmup/30 deep squats/200 calf raises 45 mins cardio kickboxing Stretching ------------- "Spend energies on those who make you strong. Energy spent on weaklings drags you to doom." - Frank Herbert, Dune |