October 7th 2010

Injury Prevention + PTG Core + Max Effort Calisthenics

Injury Prevention

• Rotator Cuff work
• Hip abductor cable lifts/pulls
• One leg squats
• Calf raises

PTG Core

• 2 x 50 bridges
• 2 x 60 second planks
• 2 x 50 second each side side planks
• 2 x 50 bird dogs
• 2 x 10 supermans
• 2 x 25 wipers

Max Effort Calisthenics

2 rounds of:

• Maximum pushups in 1 minute
• Maximum situps in 1 minute
• Maximum pullups

Scores

1. 85 / 60 / 18
2. 65 / 50 / 14

Notes: My scores are a little down other than in situps. This may be for two reasons. Either it is because I have not done this workout in 3ish weeks or it is because injury prevention work before takes a little out of me.

October 5th 2010

Injury Prevention + Circuit Workout

Injury Prevention

• Rotator cuff work
• Back work
• One leg squats
• Cable hip abductor pulls

Circuit Workout

5 rounds of

• 8 Pullups
• 10 Bar dips
• 40 Situps
• 40 Pushups
• 8 Thrusters (straight bar, 55lb)

October 2nd 2010

Injury Prevention + Pyramid Calisthenics

Injury Prevention

• Different Rotator cuff and back exercises using cable
• Calf raises
• Cable side leg pulls
• One leg squats

Pyramid Calisthenics

Pyramid levels going from 1 to 10 and back to 1

For each level of the pyramid

• 1 pullups
• 1 push press (45 lb)
• 4 situps
• 3 pushups

Total Pullups: 100

Total pushpress: 100

Total situps: 400

Total pushups 300

And a long stretch