School's Out for Summer

Been really busy lately. Have done zero on trying to put together a Lincoln affiliate. 3 kids are keeping me hopping, lucky to get in my work, my training, their training, and now with school ending and summer beginning- the camps and tournaments begin. That is what summer is about when you have kids and run sport camps- If you are lucky! Here are is how the training is going, maybe you can find a workout that you can try or tweak to make work for yourself or your clients.

5/30

12mins Lifecycle L-8 (118 calories)

Bench Press
95/10 135/10 185/10 205/5 x 5 with 2minutes rest between (inretrospect, this load was too light)

1mile run for time- old, 7:20:43 new 7:06:03....next run I will break that old 7 minute mark.

12mins Lifecycle L-8 (118 calories)

5/28

Airdyne warm up 6mins (101 calories)

DL 225 x 10
KB uni-lateral press ladder 70lb KB 1,2,3,4,5,5,4,3,2,1

10 rounds, Time 22:47 (?)

* This workout felt great while doing it, and next time I will crank on the time a little, but wow...kicked my tail for the next couple of days!

5/25

# of rounds in 20 minutes

1 min Jump rope
7 chins
7 elevate ring PU's
7 step ups (per leg) 135lbs
* done wearing a 20lb vest

5 rounds

5/23

15 minutes Airdyne 290 calories

Power Clean from floor
95/10
135/5
185/5
205/5

3 rounds of
GHR situps with 10lb dynamax x 14
Pendlay BB rows 225 x 5

5/22

12mins Lifecycle Hill L-7

Standing Presss
95/10 135/5 155/5 175/1 x 6 sets (did one press every minute until fail)

Helen-
Old time 10:37...New PR 10:22

* Ran 800m before realizing it, rest 2-3 minutes and then did Helen.

5/20

12 mins Lifecycle Hill L-7

3 rounds of
Back extension with 40lb MB x 15
KTE's x 15

BB Squats with 40lbs of chain on each end/total 80lbs at top

95/10
135/5
225/3
245/3
265/3
285/3
305/3

Dropped to 135 plus and perform 2 sets of front squats for 5 reps