30 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 72, 92, 102, 112, 125
Squat 5 x 120, 140, 160, 180, 202
Neck 12 x 27# x 4
Curls 11 x 30#DBs x 3
Time: 56 minutes
Friday, November 30, 2012
Wednesday, November 28, 2012
Starr Week 5 Day 1
28 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 72, 92, 102, 112; 3 x 125; 8 x 102
Squat 5 x 120, 140, 160, 180; 3 x 202; 8 x 160
Neck 12 x 27# x 4
Curls 11 x 30#DBs x 3
Time: 58 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 72, 92, 102, 112; 3 x 125; 8 x 102
Squat 5 x 120, 140, 160, 180; 3 x 202; 8 x 160
Neck 12 x 27# x 4
Curls 11 x 30#DBs x 3
Time: 58 minutes
Monday, November 26, 2012
Mini Cindy
26 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
5 rounds for time of:
5 Pull Ups
10 Push Ups
15 Air Squats
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-3-2 Chin Up
5 rounds for time of:
5 Pull Ups
10 Push Ups
15 Air Squats
Time: 10 minutes
Saturday, November 24, 2012
Starr Week 4 Day 2
24 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 70, 90, 100, 110, 122
Squat 5 x 117, 137, 157, 177, 200
Neck 11 x 27# x 4
Curls 10 x 30#DBs x 3
Time: 49 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 70, 90, 100, 110, 122
Squat 5 x 117, 137, 157, 177, 200
Neck 11 x 27# x 4
Curls 10 x 30#DBs x 3
Time: 49 minutes
Thursday, November 22, 2012
Power Clean
22 Nov 2012
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 95#
Time: 10 minutes
Every Minute On The Minute for 10 minutes:
Power Cleans 3 x 95#
Time: 10 minutes
Wednesday, November 21, 2012
Starr Week 4 Day 1
21 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 70, 90, 100, 110; 3 x 122; 8 x 100
Squat 5 x 117, 137, 157, 177; 3 x 200; 8 x 157
Neck 11 x 27# x 4
Curls 10 x 30#DBs x 3
Time: 76 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 70, 90, 100, 110; 3 x 122; 8 x 100
Squat 5 x 117, 137, 157, 177; 3 x 200; 8 x 157
Neck 11 x 27# x 4
Curls 10 x 30#DBs x 3
Time: 76 minutes
Monday, November 19, 2012
MARSOC Short Card
19 Nov 2012
MARSOC Short Card
Push Ups: 22, 15, 15, 12
Chin Ups: 8, 7, 7, 6
All else as Rx.
Time: 35 minutes
MARSOC Short Card
Push Ups: 22, 15, 15, 12
Chin Ups: 8, 7, 7, 6
All else as Rx.
Time: 35 minutes
Saturday, November 17, 2012
Starr Week 3 Day 2
17 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 67, 87, 97, 107, 120
Squat 5 x 115, 135, 155, 175, 197
Neck 10 x 27# x 4
Curls 9 x 30#DBs x 3
Time: 45 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 67, 87, 97, 107, 120
Squat 5 x 115, 135, 155, 175, 197
Neck 10 x 27# x 4
Curls 9 x 30#DBs x 3
Time: 45 minutes
Thursday, November 15, 2012
MARSOC Short Card
15 Nov 2012
MARSOC Short Card
Push Ups: 20, 15, 12, 10
Chin Ups: 8, 7, 6, 5
All else as Rx.
Time: 33 minutes
MARSOC Short Card
Push Ups: 20, 15, 12, 10
Chin Ups: 8, 7, 6, 5
All else as Rx.
Time: 33 minutes
Wednesday, November 14, 2012
Starr Week 3 Day 1
14 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 67, 87, 97, 107; 3 x 120; 8 x 97
Squat 5 x 115, 135, 155, 175; 3 x 197; 8 x 155
Neck 10 x 27# x 4
Curls 9 x 30#DBs x 3
Time: 58 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 67, 87, 97, 107; 3 x 120; 8 x 97
Squat 5 x 115, 135, 155, 175; 3 x 197; 8 x 155
Neck 10 x 27# x 4
Curls 9 x 30#DBs x 3
Time: 58 minutes
Monday, November 12, 2012
MARSOC Short Card
12 Nov 2012
MARSOC Short Card
Push Ups: 20, 15, 12, 10
Chin Ups: 4 x 5
All else as Rx.
Time: 31 minutes
MARSOC Short Card
Push Ups: 20, 15, 12, 10
Chin Ups: 4 x 5
All else as Rx.
Time: 31 minutes
Saturday, November 10, 2012
Starr Week 2 Day 2
10 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 65, 85, 95, 105, 117
Squat 5 x 112, 132, 152, 172, 195
Neck 15 x 25# x 4
Curls 8 x 30#DBs x 3
Time: 46 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 65, 85, 95, 105, 117
Squat 5 x 112, 132, 152, 172, 195
Neck 15 x 25# x 4
Curls 8 x 30#DBs x 3
Time: 46 minutes
Friday, November 9, 2012
MARSOC Short Card
9 Nov 2012
MARSOC Short Card
1 x 10, plus 4 x 5 Chin Ups
Time: 20 minutes
Got our power back yesterday!
MARSOC Short Card
1 x 10, plus 4 x 5 Chin Ups
Time: 20 minutes
Got our power back yesterday!
Wednesday, November 7, 2012
Starr Week 2 Day 1
7 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 65, 85, 95, 105; 3 x 117; 8 x 95
Squat 5 x 112, 132, 152, 172; 3 x 195; 8 x 152
Neck 15 x 25# x 4
Curls 8 x 30#DBs x 3
Time: 63 minutes
Power still out. 47 degrees F inside the house.
Nor'easter Athena is coming today.
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 65, 85, 95, 105; 3 x 117; 8 x 95
Squat 5 x 112, 132, 152, 172; 3 x 195; 8 x 152
Neck 15 x 25# x 4
Curls 8 x 30#DBs x 3
Time: 63 minutes
Power still out. 47 degrees F inside the house.
Nor'easter Athena is coming today.
Saturday, November 3, 2012
Starr Week 1 Day 2
2 Nov 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 62, 82, 92, 102, 115
Squat 5 x 110, 130, 150, 170, 192
Neck 14 x 25# x 4
Curls 12 x 25#DBs x 3
Time: 42 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-8-6 Push Up
5-5-5 Chin Up
Press 5 x 62, 82, 92, 102, 115
Squat 5 x 110, 130, 150, 170, 192
Neck 14 x 25# x 4
Curls 12 x 25#DBs x 3
Time: 42 minutes
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