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Topic Options
#19468 - 12/30/09 06:10 AM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		12/30/09

A - mobility / windmills 20/20 / standing bends
pullups 15
bw squats 100 / drop lunges 30/30
pullups 14
bear squats 35 / static deep lunge / pumps 15 / bw squats 50
pullups 13
B1 - 3 point jump squats 14/14, 13/13, 12/12
B2 - dips 22, 21, 20
B3 - pullups 12, 11, 10
C1 - 3 point jump squats 2x(10/10)
C2 - elephant walkout to pushups 2x(1/30)
C3 - alternating grip pullups 2x(5/5)
C4 - elephant walkout to arms extended pushups 2x(1/17)
C5 - X-large woody band goodmornings 2x17
D - gladiator 3/3 / one leg + regular stretchers (6/6)+12
strict slow hanging leg raise 10
bridge from standing (10 rolling + 4)
Top
#19526 - 01/01/10 05:56 AM Re: elarsen's training log [Re: elarsen]
LisaShaffer
Get a Job!


Registered: 07/06/06
Posts: 2921 		Happy New Year, Eric.

We are very happy to have you back here on the board. Looking forward to seeing you around more in 2010!
_________________________
Lisa
http://www.nofearfitness.com
http://www.kettlebellforthecure.com
http://www.twitter.com/nofearfitness
http://www.facebook.com/lisashaffer

Top
#21102 - 06/18/10 11:45 AM Re: elarsen's training log [Re: LisaShaffer]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		6/18/10

A - mobility
rope assist one arm chins + pullups (2/2)+8
windmills 20/20 / bear squats 30 / static lunge / pumps 14
rope assist one arm chins + pullups (2/2)+10
B - 1.5 mile run (moderate fast)
C - rope assist one arm chins + pullups (2/2)+10
bw squats 70 / windmills 10/10 / static lunge
pushups 40 + pumps 10
rope assist one arm chins + pullups (2/2)+10
cossack squats 10/10 / bw squats 35
pushups 40 + pumps 10
pullups 12
cossack squats 10/10 / bw squats 35
one arm + regular arms extended pushups (6/6)+16 / gladiator 3/3
pushups 12
one leg + regular straight bridge (8/8)+16
C - strict straight hanging leg raise 10
bridge from standing (3 gecko + 5 rolling + 5 press + 5)
Top
#21111 - 06/19/10 09:19 AM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		6/19/10

A - mobility
hspu 5 / pullups 15
bw squats 110 / drop lunge 20/20
hspu 5 / pullups 14
bw squats 50
hspu 5 / pullups 13
bw squats 50 / windmills 20/20 / static lunge
pushups 40 / pumps 12
pullups 12
bw squats 30 / windmills 20/20 / static lunge
one extended arm pushups 5/5 + elephant walkout + pushups 1+20+1+10+1+10+1+10
one leg + regular straight bridge (8/8)+16
B - strict hanging leg raise 10
bridge from standing (3 gecko + 5 rolling + 7 press + 3)
Top
#21117 - 06/20/10 09:43 AM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		6/20/10

A - mobility
pullups 15
windmills 20/20 / bear squats 30 / static lunge / pumps 15
pullups 15
B - 3 mile run
C - pullups 15
bw squats 70 / windmills 20/20 / static lunge
pushups 40 / pumps 10
uneven + regular pullups (4/4)+5
cossack squats 10/10 / bw squats 35
pushups 40
uneven + regular pullups (4/4)+5
cossack squats 10/10 / bw squats 35
arms extended + regular pushups 20 + 30
one leg + regular straight bridge (8/8)+16
D - strict hanging leg raise 10
bridge from standing (3 gecko + 5 rolling + 5 press + 5)
Top
#21119 - 06/21/10 05:15 AM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		6/21/10

A - mobility
rope assist one arm chins + pullups (2/2)+9
windmills 20/20 / bear squats 30 / static lunge / pumps 13
rope assist one arm chins + pullups (2/2)+9
jump rope 3 minutes
rope assist one arm chins + pullups (2/2)+9
jump rope 3 minutes
dips 20 / rope assist one arm chins + pullups (2/2)+7
jump rope 3 minutes
dips 20 / rope assist one arm chins + pullups (2/2)+7
bw squats 90 / drop lunge 20/20
dips 20 / pullups 11
bw squats 60
extended one arm pushups 5/5 + elephant walkouts + pushups 1+25+1+10+1+10+1+10
one leg + regular straight bridge (8/8)+16
pullups 11
bw squats 30
B - stand to stand bridge 4
strict hanging leg raise 10
bridge from standing (gecko + 5 rolling + 5 press + 5)
Top
#21130 - 06/22/10 03:54 AM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		6/22/10

A - mobility
pullups 16
bw squats 110 / windmills 20/20 / static lunge / pumps 15
pullups 15
bw squats 55 / drop lunge 15/15
pushups 40 / pullups 13
bw squats 55 / drop lunge 15/15
pushups 40 / pullups 13
B - 3 point frog jumps 10/10
one arm + regular extended arm + regular pushups (5/5)+20+20
superman + aquaman 20+(10/10)
uneven + regular pullups (4/4)+4
3 point frog jumps 10/10
one arm + regular extended arm + regular pushups (5/5)+20+20
superman + aquaman 20+(10/10)
C - L-sit to V-sit (long hold)
bridge from standing (gecko + 5 rolling + 5 press + 5)
Top
#21142 - 06/23/10 11:48 AM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		6/23/10

mobility
hspu 5 / pullups 15
bw squats 80
hspu 5 / pullups 14
bw squats 80
hspu 5 / pullups 13
bw squats 60
hspu 5 / pullups 12
bw squats 30 / windmills 20/20 / static lunge / pushups 40 / pumps 12
uneven + regular pullups (4/4)+4
jump rope 3 minutes
extended one arm pushups (5/5) + elephant walkouts + pushups 1+25+1+10+1+10+1+10
one leg + regular straight bridge (8/8)+16
uneven + regular pullups (4/4)+4
jump rope 3 minutes
bridge (stand to stand) 4
strict hanging leg raise 10
bridge from standing (gecko + 6 rolling + 6 press + 3)
Top
#21192 - 07/02/10 05:39 PM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		7/2/10

A - mobility
pullups 16
bear squats 30 / lunge / pumps 16
pullups 15
B - 2 mile run (6:30 pace)
C - pushups 42 / pullups 13
bw squats 70
pushups 37 / pullups 12
bw squats 35
pushups 32 / pullups 11
bw squats 35
D - one arm + regular arms extended pushups (5/5)+16 / gladiator 3/3 / pushups 12
one leg + regular straight bridge (8/8)+16
E - strict hanging leg raise 10
bridge from standing (3 gecko + 5 rolling + 5 press + 3)
Top
#21195 - 07/03/10 11:46 AM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		7/3/10

A - mobility
pullups 16
bw squats 120 / windmills 20/20 / static lunge / dips 20 / pumps 10
pullups 14
cossack squats 10/10 / bw squats 50
dips 21 / pullups 13
cossack squats 10/10 / bw squats 50
dips 22 / pullups 12
B - 3 point frog jumps 10/10
one arm extended pushups 5/5 + elephant walkouts + pushups 20+1+15+1+10+1+5
superman + aquaman 20+(10/10)
uneven + regular pullups (4/4)+4
3 point frog jumps 10/10
one arm + regular extended arm pushups (5/5)+10 + pushups 20
one leg + regular straight bridge (8/8)+16
C - strict hanging leg raise 10
bridge from standing (gecko + 5 rolling neck + 5 press + 3)
Top
#21212 - 07/05/10 12:55 PM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		7/5/10

A - mobility
pullups 5, 8, 12, 5, 8
bw squats 100 / windmills 20/20 / static lunge / pushups 40 / pumps 10
pullups 14
B - 1.5 mile run
C - pushups 40 / pullups 14
bw squats 50
elephant walkouts + pushups 1+20+1+15+1+10+1+5
superman + aquaman 20+(10/10)
pullups 12
bw squats 50
one arm + regular extended arm pushups + regular pushups (5/5)+10+30
one leg + regular straight bridge (8/8)+15
D - strict hanging leg raise 10 (slow to L-hold)
bridge from standing (gecko + 6 rolling neck + 4 press + 3)
Top
#21220 - 07/06/10 07:13 AM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		7/6/10

A - mobility
pullups 3, 6, 9, 12
bw squats 100
dips/pullups 4/3, 8/6, 12/9
bw squats 70
dips/pullups 16/12
B - 1 mile run (6:00 pace)
C - dips 18 / pullups 13
bw squats 35 / drop lunge 10/10
dips 18 / pullups 13
bw squats 35 / drop lunge 10/10
L-kicks + dips 9 + 18
one leg + regular straight bridge (9/9)+18
D1 - strict hanging leg raise 2x9
D2 - bridge from standing 2x(gecko + 6 rolling neck + 3 press + 3)
Top
#21236 - 07/07/10 09:58 AM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		7/7/10

A - mobility
pullups 3, 9, 15
bw squats 90
pushups/pullups 8/3, 16/6, 24/9,
bw squats 50
pushups/pullups 32/12
B - 1 mile run
C - pushups/pullups 8/3, 16/6, 24/9, 32/12
bw squats 40
pushups/pullups 32/12
bw squats 40
arms extended pushups (5/5)+15 / gladiator 3/3
one leg + regular straight bridge (8/8)+16
D - strict hanging leg raise 11
bridge from standing (gecko + 5 rolling + 5 press + 3)
Top
#21240 - 07/08/10 07:17 AM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		7/8/10

A - mobility
hspu/pullups 2/4, 4/8, 6/12
bw squats 110 / drop lunge 20/20
hspu 5 / pullups 14
bw squats 50 / drop lunge 15/15
hspu 5 / pullups 14
bw squats 50 / drop lunge 10/10
hspu 5 / pullups 12
B - 3 point frog jumps 10/10 / windmills 20/20 / static lunge / pushups 40 / pumps 10
pullups 12
X-large band goodmornings 17
3 point frog jumps 10/10
strict hanging leg raise 10
X-large band goodmornings 17
3 point frog jumps 10/10
strict hanging leg raise 10
bridge from standing (gecko + 7 press + 3)
Top
#21260 - 07/09/10 06:03 AM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		7/9/10

A - mobility
pullups 15
bw squats 100
pullups 14
bw squats 50 / windmills 20/20 / static lunge / pushups 40 / pumps 10
pullups 13
B - 2 mile run
C - pushups/pullups 9/3, 18/6, 27/9
bw squats 30
pushups 36 / pullups 12
bw squats 25
arms extended + regular pushups ((5/5)+15)+30
one leg + regular straight bridge (8/8)+16
bw squats 25
D - strict hanging leg raise (V to L) 10
bridge from standing (7 rolling neck + 5 press), (5 press + 3)
Top
#21271 - 07/10/10 07:13 AM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		7/10/10

A - mobility
pullups 15
bw squats 120 / windmills 20/20 / static lunge / pushups 40 / pumps 10
pullups 14
cossack squats 10/10 / bw squats 50
pushups/pullups 9/3, 18/6, 27/9
cossack squats 10/10 / bw squats 50
pushups 36 / pullups 12
B - jump rope 3 minutes
one arm/regular arms extended + regular pushups ((3/3)/9)+36
superman + aquaman 20+(10/10) / bow hold
uneven + regular pullups (4/4)+4
jump rope 3 minutes
C - strict hanging leg raise 10
bridge from standing (6 rolling neck + 4 press out + 4)
Top
#21323 - 07/12/10 07:36 AM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		7/11/10

A - mobility
dips/pullups 4/3, 8/6, 12/9, 16/12
bw squats 80 / drop lunge 15/15
dips/pullups 4/3, 8/6, 12/9
bw squats 80 / drop lunge 15/15
dips 16 / pullups 12
bw squats 40
dips 16 / pullups 12
X-large band goodmornings 16 / 3 point from jumps 10/10
L-sit knee extensions + dips 8 + 16 / pullups 12
X-large band goodmornings 16 / 3 point from jumps 10/10
B - strict hanging leg raise 10
bridge from standing (3 gecko + 7 press + 5)
Top
#21329 - 07/12/10 05:00 PM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		7/12/10

A - mobility
pullups 15
bw squats 100 / windmills 20/20 / static lunge / pumps 10
pushups/pullups 12/6, 24/9
bw squats 30
pushups/pullups 36/12
bw squats 30
pushups/pullups 12/6
bw squats 10
pushups/pullups 24/9
bw squats 20
pushups/pullups 36/12
pushups/pullups 40
B - jump rope 3 minutes
arms extended pushups (6/6)+16 / gladiator 3/3
one leg + regular straight bridge (8/8)+16
jump rope 3 minutes
C - scorpions 12/12
strict hanging leg raise 12
bridge from standing (6 rolling neck + 3 press + 3)
Top
#21333 - 07/13/10 06:28 AM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		7/13/10

A - mobility
hspu/pullups 2/4, 4/8
bw squats 120
hspu 6 / pullups 12
bw squats 20
hspu 2 / pullups 4
bw squats 40
hspu 4 / pullups 8
bw squats 60
hspu 6 / pullups 12
cossack squats 10/10 / bw squats 40
hspu 5 / pullups 10
scorpions 12/12
B - 3 point frog jumps 10/10
on arm extended pushups (5/5) + elephant walkout + pushups 1+20+1+15+1+10+1+5
scorpions 10/10 / superman + aquaman 10+(10/10) / bow
pullups 10
3 point frog jumps 10/10
C - strict hanging leg raise 12
bridge from standing (6 rolling neck + 4 press + 4)
Top
#21353 - 07/14/10 06:49 AM Re: elarsen's training log [Re: elarsen]
elarsen
M Club


Registered: 07/31/06
Posts: 1330
Loc: Michigan 		7/14/10

A - mobility
pullups 15
bw squats 100 / windmills 20/20 / static lunge / pumps 12
B1 - pushups 6, 12, 24, 36
B2 - pullups 3, 6, 9, 12
B3 - bw squats 12, 24, 36, 48
drop lunge 12/12
C1 - pushups 24, 36
C2 - pullups 9, 12
C3 - bw squats 36, 48
drop lunge 12/12
D - arms extended + regular pushups 15+30
scorpions 12/12 / superman + aquaman 12+(10/10)
pullups 12
3 point jump squats 15/15
one leg + regular straight bridge (8/8)+16
strict hanging leg raise 10
bridge from standing (gecko + 7 press + 5)
Top
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