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The dragon you slay gives you its power: Cheesedog's 2014 log.

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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by itlives on Mon Aug 25, 2014 9:23 am

Cheesedog wrote:SUNDAY, JUNE 22
6.  110 Squat Thrust Jumps in 7:37 done 7-6-5 style, new PR!  

Just saw this as I was looking for a "CheeseDay" workout. I bet my people would hate me for it.
Hmmmm.......

You have the best ideas :roflol2: :grrr!:
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Tue Aug 26, 2014 1:36 am

itlives wrote:
Cheesedog wrote:SUNDAY, JUNE 22
6.  110 Squat Thrust Jumps in 7:37 done 7-6-5 style, new PR!  

Just saw this as I was looking for a "CheeseDay" workout. I bet my people would hate me for it.
Hmmmm.......

You have the best ideas :roflol2: :grrr!:

LOL Cheeseday 8) Glad you like it, torture your students with it! :sgt:

MONDAY, AUGUST 25


1. Zercher Squats (135#), 3 x 8

2. Overhead Press:
95# x 5, push pressed a couple of these
90# x 5
85# x 5
90# x 5
85# x 5

3. Muscle Snatch (65#), 3 x 3

4. DB Snatch (45#), 3 x 3/3

-- 3 EMOTM ROUNDS OF: --

5A. Snatch High Pull (135#) x 3
5B. Chinups x 4-3-3

6. Zottman Curls (30#), 2 x 6/6

7. One leg Plank, 30 seconds each side

Simple workout with light weights yet it still wore me out. This heat and humidity is draining. :rant: :whew:



















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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Thu Aug 28, 2014 1:39 am

WEDNESDAY, AUGUST 27

Short on time

1. Mobility work x 5 minutes

2. Squat Thrust Jumps x 100, finished in 3:56.

-- 4EMOTM ROUNDS OF: --

3A. Pushups x 5
3B. Pullups x 4
3C. Squat Jumps x 5


4. Run 1/2 mile fast as possible

5. Bent Leg Dragon Flags, 2 x 5
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cesar on Thu Aug 28, 2014 2:00 pm

Cheesedog wrote:2.  Squat Thrust Jumps x 100, finished in 3:56.

Glad you are keeping up, Cheese!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Fri Aug 29, 2014 1:04 am

Cesar wrote:
Cheesedog wrote:2.  Squat Thrust Jumps x 100, finished in 3:56.

Glad you are keeping up, Cheese!

I plan on it amigo!

Another short workout today

Quick mobility circuit to warm up

THURSDAY, AUGUST 27

1A. Weighted Pushups: 3 w/10#, 5 x 3 w/20#, 4 singles with 30#
1B. Weighted USA Body Rows: 6 w/BW, 5 x 6 w/20#, 4 doubles w/20# at lower rung

2. Pike Pushups: 3 x 3

A quick stretch and that's all the time I had
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cesar on Fri Aug 29, 2014 10:04 am

once the elbow is up to par. wonder what a full burpee time you'll have
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Sun Aug 31, 2014 2:26 am

Cesar wrote:once the elbow is up to par. wonder what a full burpee time you'll have

Since it's been years, I doubt it will ever be up to that much volume. But who knows, I'll keep working on it.

SATURDAY, AUGUST 30

1. Zercher Squats: 2 x 4 w/170#, 5 singles w/190# with 30 seconds between each rep.

2. Deadlift: 15 singles w/240#, 1 rep done every 30 seconds

3. Chinups: 5 x 5
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Cesar on Sun Aug 31, 2014 8:43 am

I believe in you , Cheese! I believe!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Mon Sep 01, 2014 3:11 am

Thanks man!


SUNDAY, AUGUST 31


1. Ran 3/4 mile at a fast pace

-- 5 ROUNDS OF: --

2A. Pushups x 5
2B. Alternating Lunge Jumps x 5/5
2C. Jumping Jacks x 30
2D. Body Rows x 5
2E. Mountain Climbers x 20
-- 30 seconds rest -


3. Squat Thrust Jumps: 100 in 3:54

4A. Side V-ups, 3 x 12/12
4B. Leg Raises x 12
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by GreekPT on Tue Sep 02, 2014 10:29 pm

Sir Cheesemonster, what is a squat thrust jump? Are you holding db's perhaps?

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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Tue Sep 02, 2014 10:43 pm

GreekPT wrote:Sir Cheesemonster, what is a squat thrust jump?   Are you holding db's perhaps?

Just a burpee w/o the pushup. I do occasionally do them with DB's, but not today.


TUESDAY, SEPTEMBER 2

-- 8 E30S ROUNDS OF: --

1. Power Clean and Push Press (115#) x 1


-- 6 EMOTM ROUNDS OF: --

2A. Weighted Pushups (20#) x 3
2B. Weighted Body Rows (20#) x 3


3. Run 1/2 mile fast as possible

-- 3 ROUNDS OF: --

4A. Pullups x 3
4B. Hanging Knee Raises x 6
4C. Pushups x 9
4D. Squat Jumps x 12
-- 30 seconds rest --


5. Ran 1/2 mile moderate speed
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Fri Sep 05, 2014 1:16 am

WEDNESDAY, AUGUST 3

Easy day, just some mobility, foam rolling, and stretching.

THURSDAY, AUGUST 4

--  5 ROUNDS OF:  --

1A.  One Leg Pike Pushups x 3 (for about half, the other half were two leggers)
1B.  One-leg Squats x 3/3
1C.  Wall Sprints x 10 seconds
--  30 seconds rest  --


--  5 ROUNDS OF:  --

2A.  Squat Jumps (45#) x 3
2B.  Wide Pullups x 3
2C.  Wall Sprints x 10 seconds
-- 30 seconds rest --

--  3 ROUNDS OF:  --

3A.  L-sit x 15 seconds, 10 seconds, 8 seconds
3B.  Straight Bridges x 5

Stretching:  shoulder openers, bridges, wrist flexors.
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Sat Sep 06, 2014 1:25 am

FRIDAY, SEPTEMBER 5

-- 3 E90S ROUNDS OF: --

1A. Alternating Lunge Jumps x 5/5
1B. Pushups x 10
1C. Duck Walk x 10 steps
1D. Russian Twist (10#) x 10/10


2. Run 1/2 mile, first 1/4 mile as fast as possible, the second 1/4 moderate speed


-- 3 EMOTM ROUNDS OF: --

3A. Jump Squats x 10
3B. Body Rows x 10
3C. Leg Raises x 10


4. Run 1 1/2 mile moderate speed
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Mon Sep 08, 2014 2:38 am

SUNDAY, SEPTEMBER 7

1. 10 minutes sword practice


-- 8 EMOTM ROUNDS OF: --

2A. 1-leg Squat x 3/3
2B. Close Grip Chinups x 3
2C. Decline Tricep Pushups x 3


3. Rowing Machine: 3 minutes warmup, 4 minutes tabata sprints, 2 minutes recovery


-- 5 EMOTM ROUNDS OF: --

4A. Jump Lunges x 5/5
4B. Jump Squats x 10

5. Rowing Machine: HIIT (30 seconds sprint/30 seconds recovery), 1 minute slow

6A. Hanging Leg Raise, 2 x 5
6B. Lying Windshield Wipers, 2 x 10/10
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by itlives on Mon Sep 08, 2014 11:35 am

Decline tricep push up! :nod:
:yeahthat:

Good work , Rich!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Wed Sep 10, 2014 2:48 am

Thanks Mike!

TUESDAY, SEPTEMBER 9


1.  Kickboxing practice x 10 minutes

--  5 E90S ROUNDS OF:  --

--  all with 20# vest  --
2A.  Bulgarian Split Squats x 5/5
2B.  Underhand grip Body Rows x 5
2C.  Lateral Line Hops x 20

3.  Band Sprints:  15 second sprint/15 seconds rest x 4 minutes

--  5 EMOTM ROUNDS OF:  --

--  all with 20# vest  --
4A.  Pushups x 5
4B.  Mountain Jumpers x 5
4C.  Mt Climbers x 10/10
--  very tough, had to switch to E90S rounds for the last  two  --

5.  Run 1/2 mile fast as possible and 1/4 mile slow

6.  Side Plank with Rotation x 8/8
7.  Janda Situps x 8
8.  Russian Twists (10#) x 10/10
9.  Leg Raises x 10
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Fri Sep 12, 2014 2:06 am

THURSDAY, SEPTEMBER 11

1. 10 minutes heavy bag work

2. Zercher Squats (200#), 8 x 1

3. Power Clean and Push Press (120#), 8 x 1

4A. Pushups x 10-8-6-4-2
4B. Chinups x 5-4-3-2-1

5A. L-Sit, 3 x 10 seconds
5B. Side Planks, 2 x 10 seconds
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Sat Sep 13, 2014 2:49 am

FRIDAY, SEPTEMBER 12


1. 1 mile run


-- 7 EMOTM ROUNDS OF: --

2A. Pullups x 3
2B. High Knees x 40

-- 1 minute rest --


-- 7 EMOTM ROUNDS OF: --

3A. Dips x 3
3B. Jumping Jacks x 20

-- 1 minute rest --

-- 5 EMOTM ROUNDS OF: --

4A. Bent Leg Dragon Flags x 5
4B. Squat Jacks x 10

-- 1 minute rest --

5. 1 mile run
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Sun Sep 14, 2014 1:38 am

SATURDAY, SEPTEMBER 13


--  4 MINUTES TABATA OF:  --

1A.  Squat Jacks
1B.  Seal Jacks
1C.  Mountain Climbers
1D.  Hindu Pushups

--  6 ROUNDS OF:  --

2A.  Zercher Squats (175#) x 3
2B.  Pushups (+20#) x 3
2C.  Body Rows (+20#) x 3
--  30 seconds rest ...  after the 4th round I had to drop the weight to 155# on the squats, 10# on the pushups, and bodyweight on the rows  --

3. Zottman Curls (30#), 2 x 7

4. Wrist Curls (45#), 1 x 25

5. Reverse Wrist Curls (45#), 2 x 10
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Tue Sep 16, 2014 12:42 am

MONDAY, SEPTEMBER 14

1. Deadlifts (260#), 8 x 1

2A. Wide grip Pullups, 5 x 3
2B. Incline 1-hand Pushups, 5 x 3

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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Dave on Tue Sep 16, 2014 4:58 pm

A dedicated strength session, I see. Very nice! Of course circuits like your Zercher/Pushup/Row from a couple days ago always kicked my butt... but made me feel pretty darn good after!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Wed Sep 17, 2014 12:59 am

Getting your butt kicked never felt so good, eh? :mrgreen:

TUESDAY, SEPTEMBER 15

-- 5 ROUNDS OF: --

1A. Mountain Climbers x 15 seconds
1B. High Knees x 15 seconds
1C. Squat Jumps x 15 seconds
-- 15 seconds rest --

-- 1 MINUTE REST --

-- 5 ROUNDS OF: --

2A. Jumping Jacks x 15 seconds
2B. Squat Thrust Jumps x 15 seconds
2C. Flutter Kicks x 15 seconds
-- 15 seconds rest --

-- 1 MINUTE REST --

-- 5 ROUNDS OF: --

3A. Hindu Pushups x 15 seconds
3B. 2-hand KB Swings x 15 seconds
3C. Lunge Jumps x 15 seconds
-- 15 seconds rest --

-- 2 MINUTES REST --

4. 1 mile run, moderate speed
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Thu Sep 18, 2014 1:44 am

WEDNESDAY, SEPTEMBER 17

1. 10 minutes sword basics

-- 5 E90S ROUNDS OF: --

-- with 20# vest --
1A. Squat Jumps x 10
1B. Lunge Jumps x 5/5
1C. Band Woodchoppers x 10/10


2. Band Sprints: 4 minutes of 10 seconds sprint/20 seconds rest


-- 7 EMOTM ROUNDS OF: --

-- with 20# vest --
3A. Pushups x 3
3B. Body Rows x 3


4. Run 1/2 mile fast as possible, then 1/2 mile moderate speed
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Sat Sep 20, 2014 1:07 am

FRIDAY, SEPTEMBER 19


-- 8 EMOTM ROUNDS OF: --

1A. Zercher Squats (195#) x 1
1B. ATG Squat Jumps x 3


-- 4 EMOTM ROUNDS OF: --

2. Power Clean and Push Press (125#) x 1
-- supposed to do more but I just couldn't get the groove right for some reason --


-- 5 EMOTM ROUNDS OF: --

3A. Chinups x 3
3B. Decline Pushups x 5


4A. 1/2 getups, 2 x 5/5
4B. L-sits, 2 x 10-12 seconds

Stretching: pikes and one leg pikes, bridges, up and down dogs
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by itlives on Sat Sep 20, 2014 10:15 am

I'm impressed. Especially with the Zercher squat!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Wed Sep 24, 2014 12:22 am

itlives wrote:I'm impressed. Especially with the Zercher squat!

Aw shucks! :mrgreen:

Busy the last few days, I finally got in a workout.

TUESDAY, SEPTEMBER 23

Foam rolling

-- 4 MINUTES TABATA OF: --

1A. Squat Jacks
1B. Jumping Jacks
1C. Mountain Climbers
1D. Hindu Pushups


-- 5 E90S ROUNDS OF: --

2A. Deadlift (275#) x 1
2B. Wide grip Pullups x 3
2C. Incline 1-hand Pushups x 3/3


3. Squat Thrust Jumps: 100 in 4 minutes exactly.


-- 3 ROUNDS OF: --

4A. Reverse Crunches x 10
4B. Russian Twists (10#) x 10/10
4C. Leg Raises x 10
-- just a few seconds rest here and there --
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Sat Sep 27, 2014 1:44 am

Still busy!

FRIDAY, SEPTEMBER 26

1. Ran 1 mile, moderately fast

-- 7 EMOTM ROUNDS OF: --

2A. Chinups x 3
2B. Squat Thrust Jumps x 10


-- 7 EMOTM ROUNDS OF: --

3A. Dips x 3
3B. Jumping Jacks x 20


4. Bent leg dragon flags, 5 x 3

5. Ran 1 mile, moderate speed
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by itlives on Sat Sep 27, 2014 9:56 am

I know you don't do the full burpee because push ups hurt - what is it, you're shoulder?. But I see dips in there. Dips hurt my shoulders more than push ups. Is it the ballistic- ness of the burpee?
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Sun Sep 28, 2014 2:11 am

itlives wrote:I know you don't do the full burpee because push ups hurt - what is it, you're shoulder?. But I see dips in there. Dips hurt my shoulders more than push ups. Is it the ballistic- ness of the burpee?

No, it's tennis elbow. Yeah, it's the ballistic nature of burpees, plus just so much more elbow volume.

SATURDAY, SEPTEMBER 27


-- 8 EMOTM ROUNDS OF: --

1A. Snatch grip High Pulls (115#) x 3
1B. DB Bent Row (60#) x 3/3

-- 5 EMOTM ROUNDS OF: --

-- all with a 40# weight vest --
2A. Clean Pull (205#) x 3
2B. Squat Jumps x 3


-- 5 ROUNDS OF: --

3A. Jumping Jacks x 10
3B. Squat Thrust Jumps x 10
3C. Flutter Kicks x 15
-- 30 seconds rest --
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Tue Sep 30, 2014 1:50 am

MONDAY, SEPTEMBER 29

-- 5 EMOTM ROUNDS OF: --

1A. Zercher Squats (155#) x 3
1B. Snatch Pull (155#) x 3

-- 4 EMOTM ROUNDS OF: --

2A. Push Press (100#) x 1
2B. DB Snatch (40#) x 3/3

-- 3 ROUNDS OF: --

3A. Reverse Crunches x 10
3B. Russian Twist (10#) x 10/10
3C. Leg Raises x 10
-- 30 seconds rest --

Blah workout, felt weak throughout. :shrug:
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Wed Oct 01, 2014 1:09 am

TUESDAY, SEPTEMBER 30

Warmed up with joint mobility and 3 quick rounds of squat jumps, jumping jacks, pushups, and body rows for 5 reps each.

-- 7 EMOTM ROUNDS OF: --

1A. Power Clean (105#) x 3
1B. Push Press x 1

-- 3 EMOTM ROUNDS OF: --

2A. Lunges (25#) x 8/8
2B. Lunge Jumps x 4/4

-- 3 ROUNDS OF: --

3A. Side V-ups x 10/10
3B. V-ups x 10
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Thu Oct 02, 2014 1:31 am

WEDNESDAY, OCTOBER 1

-- 5 EMOTM ROUNDS OF: --

1A. Zercher Squats (175#) x 2
1B. Clean Pull (175#) x 3

-- 3 E90S ROUNDS OF: --

2A. Push Press (110#) x 1
2B. DB Snatch (40#) x 4/4

-- 3 ROUNDS OF: --

3A. 1/2 Getups x 5/5
3B. Russian Twists (10#) x 10/10
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by itlives on Fri Oct 03, 2014 5:09 pm

Good work as always, Cheese.

100 no-push burpees in 4 minutes = :clappy:
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Sat Oct 04, 2014 1:38 am

itlives wrote:Good work as always, Cheese.

100 no-push burpees in 4 minutes = :clappy:

Thanks Friend! It took a lot of hard work to get to that.

FRIDAY, OCTOBER 3


-- 3 E2M ROUNDS OF: --

1A. Zercher Squats (135#) x 10
1B. Snatch Pull Shrugs (135#) x 3

-- 3 ROUNDS OF: --

-- all with a 95# Barbell --
2A. Power Clean x 5
2B. Push Press x 5
2B. Bent Row x 5
-- 1 minute rest --

Short but intense.
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Dave on Sun Oct 05, 2014 2:07 am

Your conditioning is mint right now!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Tue Oct 07, 2014 1:27 am

Thanks Dave!


MONDAY, OCTOBER 6

-- 3 ROUNDS OF: --

1A. Box Jump x 5
1B. USA Pistol Squats x 8/8
1C. Bulgarian Split Squats x 8/8
-- 30 seconds rest --


2. Ran 1/2 mile, fast as possible


-- 3 ROUNDS OF: --

3A. Swiss Ball Hamstring Bridge x 10
3B. Lunges x 10/10
3C. Squat Jumps x 10
-- 1 minute rest --


4. Ran 1 mile moderate pace

Stretching: bridges and pike stretches
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by itlives on Tue Oct 07, 2014 10:55 am

I like that workout (except the run- you know how I run? like an old man with achy breaky hips).

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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Tue Oct 07, 2014 10:18 pm

itlives wrote:I like that workout (except the run- you know how I run? like an old man with achy breaky hips).


My running is pretty ugly too, but it's getting a bit better. I think you'll like today's effort :mrgreen:

TUESDAY, OCTOBER 7


-- 4 MINUTES TABATA OF: --

1A. Squat Jacks
1B. Seal Jacks
1C. High Knees
1D. Hindu Pushups

-- 3 ROUNDS OF: -

2A. Pullups x 5
2B. Pushups x 10
2C. Body Rows x 10
-- 1 minute rest --


3. Squat Thrust Jumps: 100 in 3:57.


-- 3 ROUNDS OF: --

4A. DB Flyes (20#) x 8, 3 seconds negs and 1 second stretch at bottom
4B. Bench Dips x 6
4C. DB Reverse Curls (20#) x 8/8


5. Neck Bridges x 3


-- 4 MINUTES TABATA OF: --

6A. Squat Jumps
6B. Jumping Jacks
6C. Mountain Climbers
6D. High Knees
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by itlives on Wed Oct 08, 2014 3:20 pm

I bet those three seconds hurt!

Good work all around!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Fri Oct 10, 2014 1:58 am

LOL!

THURSDAY, OCTOBER 9

--  5 EMOTM ROUNDS OF:  --

1.  Three and Ones (3 power cleans and 1 push press) w/115#

--  5 EMOTM ROUNDS OF:  --

2.  Zercher Squats (195#) x 1


--  2 ROUNDS OF:  --

3A.  Ab Wheel (knees) x 3
3B.  Superman Planks x 20 seconds
3C.  Swiss ball Plank Saws x 3
3D.  Situps x 8
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Sat Oct 11, 2014 1:51 am

FRIDAY, OCTOBER 10

5 minutes foam rolling

1. Jump Rope x 2 minutes

-- 6 MINUTES TABATA OF: --

2A. Squat Jacks
2B. Jumping Jacks
2C. High Knees
2D. Hindu Pushups
2E. Side Lunges
2F. Hindu Rows

3. Jump Rope x 2 minutes

-- 3 ROUNDS OF: --

4A. Chinups x 5-5-4
4B. Dips x 6
4C. Body Rows x 10-8-8
-- 1 minute rest --

-- 3 ROUNDS OF: --

5A. Pushups x 10
5B. USA Triceps Extension x 8
5C. Band Pull Aparts x 8
-- 1 minute rest --

6. Ran x 20 minutes moderate pace
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Mon Oct 13, 2014 2:40 am

SUNDAY, OCTOBER 12

Short and quick today

-- 5 ROUNDS OF: --

1A. Lateral Line Hop x 20
1B. Pushups x 10
1C. Lateral Line Hop x 20
1D. V-ups x 10
1E. Lateral Line Hops x 20
1F. Squats x 10
-- just a few seconds rest here and there --

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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Tue Oct 14, 2014 1:45 am

MONDAY, OCTOBER 13

Another quickie

-- 3 ROUNDS OF: --

1A. Lunges x 15/15
1B. Hip Bridge x 12
1C. Box Pistol x 8/8, 7/7, 6/6
-- no rest --

-- 3 ROUNDS OF: --

2A. Bulgarian Split Squats x 10/10
2B. Squat Jumps x 15
-- no rest, except a few seconds between rounds 2 and 3 --
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Wed Oct 15, 2014 1:33 am

TUESDAY, OCTOBER 14

WARMUP
1A. Jog 2 minutes

-- 6 MINUTES TABATA OF: --

1B. Squat Jacks
1C. Jumping Jacks
1D. High Knees
1E. Side Lunges
1F. Hindu Pushups
1G. Hindu Rows

1H. Jog 2 minutes

WORKOUT

-- 3 ROUNDS OF: --

2A. Pullups x 6-6-3
2B. Dips x 6
2C. Body Rows x 10


3. HIIT (30 seconds sprint/30 seconds recovery) x 8 minutes


-- 3 ROUNDS OF: --

4A. Pushups x 12
4B. DB Reverse Curl (25#) x 10/10


5. Ran 1 mile moderately fast

Stretches: pigeon, pikes, bridges.
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Thu Oct 16, 2014 2:05 am

WEDNESDAY, OCTOBER 15

Warmed up with joint mobility and dynamic flexibility

-- 5 ROUNDS OF: --

1A. Squat Thrust Jumps x 30 seconds
1B. Shadowboxing x 30 seconds
-- 30 seconds rest --

-- 5 ROUNDS OF: --

2. Heavy Bag x 2 minutes
-- 1 minute rest --
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Fri Oct 17, 2014 2:04 am

THURSDAY, OCTOBER 16

Foam rolling to warm up

1A. Plank Saws (feet on swiss ball). 3 x 5
1B. Janda Sit-ups x 10-8-6

2A. Ab Wheel Roll-outs (from knees), 3 x 5
2B. Superman Plankk, 3 x 20 seconds

3. Bike: 20 minutes moderately fast cardio pace
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Sat Oct 18, 2014 1:43 am

FRIDAY, OCTOBER 17

WARMUP: 100 Squat Thrust Jumps in 10 minutes

-- 8 EMOTM ROUNDS OF: --

1A. Zercher Squats (205#) x 1
1B. Chinups x 3-3-2-3-3-2-2-1
1C. Dips x 5-5-5-5-4-4-2-1

-- 3 ROUNDS OF: --

2A. Tricep Pushups x 10-8-6
2B. Body Rows x 10-8-6
-- as little rest as possible, but more than I'd like, my triceps were a little fried --

Stretching: bridges, squat stretch, pike, straddles, shoulder stretches.
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by itlives on Sat Oct 18, 2014 10:34 am

It's kind of nice to use an exercise you work really hard at as just a warm up.

What's your motivation? You are one of the most consistent members here - if not the most.
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by Dave on Sat Oct 18, 2014 10:14 pm

Hear hear!
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

Post by CheesedogTheFirst on Sun Oct 19, 2014 1:10 am

itlives wrote:
What's your motivation? You are one of the most consistent members here - if not the most.

Honestly, it's just a part of me. I feel a deep need to push myself, to better myself, to surpass myself.

SATURDAY, OCTOBER 18

1. 1/4 jog to warm up

-- 3 ROUNDS OF: --

2A. Run 1/4 mile fast as possible
2B. Jog 1/4 mile moderate pace

Finished up with a 1/2 mile moderate speed jog.

Stretching and done, good workout.
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Re: The dragon you slay gives you its power: Cheesedog's 2014 log.

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