Wednesday September 30, 2009

Fam-Fit
Rest Day
Put in a toilet day (with major help from Coach Lane).
That doesn't that sound like resting now, does it?
But a new seat in the office is a good thing...

Tuesday September 29, 2009

Fam-Fit
Wii-athalon

1. Wii Fit Island Run
2. Wii Fit Super Hula Hoop
3. Wii Sports Boxing (3 matches in a row)
   

Monday September 28, 2009

Fam-Fit
Turkish Get-Ups
5 minutes continuous with bar.
1 rep right, 1 rep left...

Sunday September 27, 2009

Fam-Fit
PVC-IT
75 OH Squat with PVC pipe
75 Front Squats with PVC pipe

Saturday September 26, 2009

Fam-Fit
M.O.M (Move a Mile)

Friday September 25, 2009

Fam-Fit
Rest Day

Thursday September 24, 2009

Fam-Fit
I. Plank Holds

1. Push-Up Holds: 5 sets of 30 second holds.
2. Elbow Planks: 5 Creature Holds 10 seconds hold each position.

II. Shoulder Molder
15 minutes of consecutive repetition of sets using 8, 12 or 16 lb. shot. Work with minimal rest.

1. 10x Around the World (around waist) Right Direction.
2. 10x Around the World (around waist) Left Direction.
3. 10x Figure 8 (around legs) Right Direction.
4. 10x Figure 8 (around legs) Left Direction.
5. 10 x Russian Chops (swing weight from hip to high above head to opposite hip back to above head for one rep)

Wednesday September 23, 2009

Fam-Fit

1. 30 Rep Time Trial: High Pulls @ 135 lbs.
2. 15 (5 right shoulder, 5 left shoulder, 5 back) Sandbag Squats. 3 Rounds.

Tuesday September 22, 2009

Fam-Fit
Time Trial
Air Dyne Stationary Bike 5.0 miles

Monday September 21, 2009

Fam-Fit

1. Max Rep Pull-Ups
2. 30 sec. High Ring L-Hold
3. 30 sec. Plank Hold
4. 5x Ab Roller (full extension, hold, back to start).
   

5 rounds

Sunday September 20, 2009

Fam-Fit
Rest Day
Well not complete rest. It's Raiders at Chiefs today. No matter how bad the teams are, it is always a battle. Here there will be jumping up and down. There will be cussing. There will be throwing things across the room. There will be the classic kick of the ottoman that has it sliding across the living room floor. It is Chiefs/Raiders. I love both teams and at times I hate both teams. But when they play it is always and has always been something special.
I love the football.

Saturday September 19, 2009

Fam-Fit
30 rep sprints for time

1. Hang Cleans 135#
2. Back Squats 225#

Friday September 18, 2009

Fam-Fit
Weight Swings

• 15 minutes continuous with full range of motion every rep.
• 10 reps, record a mark on board then repeat.
• Score is total number of rounds completed in 15 minutes.

Thursday September 17, 2009

Fam-Fit
Quad After the Quad (Post JV VB)
5 Reps Pull-Ups
5 Reps Ring Push-Ups
5 Reps Knees to Elbows
5 Reps Ring Dips
-4 Rounds

Wednesday September 16, 2009

Fam-Fit
Power Hour: Treadmill
5 minutes: Warm-up
15 minutes: Uphill Both Ways (incline max)
40 minutes: Whatever, however to keep moving.
Record total distance and calories.

Tuesday September 15, 2009

Fam-Fit
Rest Day

Monday September 14, 2009

Fam-Fit
Rumble in the Jungle
-3 Rounds (21-15-9)

1. 225# Deadlift
2. Heavy Bag (R/R/L then L/L/R equals 1 rep)
3. Speed Bag (Right then left then alternate for the # of reps)
4. Jump Rope

Sunday September 13, 2009

Fam-Fit
Time Trial
50 Row Strokes on Row Machine
50 Air Squats
50 Weight Swings
50 MB Slams

Note: Mrs. CoachHays split the med ball in two doing her ball slams. I advised her to get off the juice. Maybe she needs to try yoga or belly dancing as a less violent and damaging method of exercise.

Saturday September 12, 2009

Fam-Fit
Pressing Issues
Pick a weight on barbell and use it throughout.
Adjust weight only if necessary.
2 Standing Press
3 Push Press
4 Push Jerk
5 Thrusters (Front Squat to Push Press)
- Complete sequence and repeat for a total of 5 rounds.

Friday September 11, 2009

Fam-Fit
Sit for 10 minutes, reflect and pray on Sept. 11, 2001.
Remember just how good it is to be an American and how we should work to be the best American that each of us can be.

Hold It!
A. 8:00 minute overhead weight hold
Rest as needed to 8:00 minutes
B. 4:00 minute squat hold with weight in rack position
Rest as needed to 4:00 minutes
C. 8:00 minutes gorilla-style dead hang weight hold
Rest as needed to 8:00 minutes

Thursday September 10, 2009

Fam-Fit
Rest Day

Wednesday September 9, 2009

Fam-Fit
PCS (Push-up, Crunch, Squat movement combinations)
10 Push-Ups
10 GH Sit-Ups
10 OH PVC Squats
-Record # rounds completed in 20 minutes

Tuesday September 8, 2009

Fam-Fit
2.5 K for time

Monday September 7, 2009

Fam-Fit
Wife's Choice
Since it is a holiday, Mrs. CoachHays gets to pick the Fam-Fit for today. Her first comment on being given such high authority and duty, "Paybacks are hell." Joy, pure joy. Sure hope it has nothing to work with housework...

Sunday September 6, 2009

Fam-Fit
IWT
Group I (2 Rounds)

1. One-handed cleans, 5 Reps each hand.
2. 50 Rows
3. Rest 1 minute

Group II (2 Rounds)

1. Muscle Snatch, 10 Reps
2. Punch Heavy Bag for 45 sec.
3. Rest 1 minute

Group III (2 Rounds)

1. 20 Swings
2. 10 GH Sit-ups, 10 GH Back Extensions
3. Rest 1 minute

Rest between groups a total of 3 minutes.

Saturday September 5, 2009

Fam-Fit

Rest Day

Friday September 4, 2009

Fam-Fit
Clean & Jerk
Ladder-up 7 sets of 1 rep. Add 10 lbs minimum each rep to max.

Thursday September 3, 2009

Fam-Fit
A. Deep Squats
5 sets of 3 @Heavy Load

B. Wii-athalon

1. Wii Fit Island Run
2. Wii Fit Super Hula Hoop
3. Wii Sports Boxing

Wednesday September 2, 2009

Fam-Fit
Turkish Get-Ups
5 minutes continuous with bar.
1 rep right, 1 rep left...

Tuesday September 1, 2009

Fam-Fit
Hammy Hell (10,20,30,40,50)
10 Straight Leg Deadlifts
20 Weight Swings
30 GH Developer (15 Sit-ups, 15 Back Extensions)
40 Rope Jumps
50 Towel Shakes

-3 Rounds for Time