Trying to work VO2Max back into my program.
Protocol: 15:!5, 7 reps
Did 18 sets. Decided not to go crazy and call it a good work out.
Did some 1-leg pistols and pull ups at the park for fun. :)
EDIT: Just did a nice 5k run. Time to complete 30min or so. Not bad for my first run in a very long time.
Saturday, May 30, 2009
Friday's workout
Goal: Max numbers in a 30 sec period. Repeat ad nauseum.
PP = 1-Arm Push Press
S = 1-arm Snatch
Minimal rests taken when needed (usually 30 sec in length)
32Kg PP ( 9L/ 9R )
24Kg S (12L / 12R )
32Kg PP ( 6L/ 6R )
24Kg S (11L / 11R )
32Kg PP ( 6L/ 6R )
24Kg S (9L / 9R )
32Kg PP ( 3L/ 3R )
24Kg S (7L / 7R )
24Kg PP ( 9L/ 9R )
16Kg S (9L / 9R )
PP = 1-Arm Push Press
S = 1-arm Snatch
Minimal rests taken when needed (usually 30 sec in length)
32Kg PP ( 9L/ 9R )
24Kg S (12L / 12R )
32Kg PP ( 6L/ 6R )
24Kg S (11L / 11R )
32Kg PP ( 6L/ 6R )
24Kg S (9L / 9R )
32Kg PP ( 3L/ 3R )
24Kg S (7L / 7R )
24Kg PP ( 9L/ 9R )
16Kg S (9L / 9R )
Thursday, May 28, 2009
Review of Eddie Eagle Class
I ended up having over 50 kids in the class (some were older than my target audience of kindergarteners.)
It went very well. There were not too many questions, which it to be expected at this age group.
A brief review of the class:
It went very well. There were not too many questions, which it to be expected at this age group.
A brief review of the class:
Intro (appx 10 minutes)
"Hi I'm Sean and I'm here to talk about gun safety."
Teach them the motto and have them practice it 3 or 4 times.
STOP!
DONT TOUCH!
LEAVE THE AREA!
TELL AN ADULT!
(7 minues) Watch DVD
(10 minutes) Discussion:
What did they learn from the video?
What would you do if you found a gun at the:
park
school playground
at home
what if your friend brought a gun to school, what would you do?
what if your friend was playing with a gun at his house?
did you know that guns on tv are toys?
What do you do if you are not sure if its a toy or real?
NRA Eddie Eagle
I'm teaching my first Eddie Eagle class today to a group of 40 kindergarten aged kids.
From the EE website:
From the EE website:
The Eddie Eagle GunSafe® Program teaches children in pre-K through third grade four important steps to take if they find a gun. These steps are presented by the program's mascot, Eddie Eagle®, in an easy-to-remember format consisting of the following simple rules:If you see a gun: STOP!
Don't Touch.
Leave the Area.
Tell an Adult.
Begun in 1988, The Eddie Eagle GunSafe® Program has reached more than 21 million children -- in all 50 states. This program was developed through the combined efforts of such qualified professionals as clinical psychologists, reading specialists, teachers, curriculum specialists, urban housing safety officials, and law enforcement personnel.
Anyone may teach The Eddie Eagle GunSafe® Program, and NRA membership is not required. The program may be readily incorporated into existing school curriculum, taught in a one- to five-day format, and used to reach both levels or simply one or two grades. Materials available through this program are: student workbooks, 7-minute animated video (available on DVD or VHS), instructor guides, brochures, and student reward stickers. Program materials are also available in Spanish.
The NRA is committed to helping keep America's young children safe. In efforts to do so, we offer our program at a nominal fee. Schools, law enforcement agencies, hospitals, daycare centers, and libraries may be eligible to receive grant funding to defray program costs. Grant funding is available in many states to these groups to cover the cost of all program curriculum materials.
The purpose of the Eddie Eagle Program isn't to teach whether guns are good or bad, but rather to promote the protection and safety of children. The program makes no value judgments about firearms, and no firearms are ever used in the program. Like swimming pools, electrical outlets, matchbooks and household poison, they're treated simply as a fact of everyday life. With firearms found in about half of all American households, it's a stance that makes sense.
Eddie Eagle is never shown touching a firearm, and he does not promote firearm ownership or use. The program prohibits the use of Eddie Eagle mascots anywhere that guns are present. The Eddie Eagle Program has no agenda other than accident prevention -- ensuring that children stay safe should they encounter a gun. The program never mentions the NRA. Nor does it encourage children to buy guns or to become NRA members. The NRA does not receive any appropriations from Congress, nor is it a trade organization. It is not affiliated with any firearm or ammunition manufacturers or with any businesses that deal in guns and ammunition.
Wednesday, May 27, 2009
Tuesday, May 26, 2009
the Tuesday after
Weighed in at a horrifying #221. Need to get back down to #215
Exercise:
Superset-1
- 24kg Dbl Clean-Front Squat-Mil Press 5 reps
- 32kg Bent Over Rows 5 reps
- 2min rest, repeat 4 times (on 4th set I had to switch from 24kg to 16kg)
Superset-2
- 26kg Top Windmill 5reps (left and right)
- 16kg Dbl Overhead sit-ups 5reps
- 16kg Dbl High Pull 10reps
- 2 min rest, repeat 3 times
Superset-3
- 16kg One Arm Swing 5 reps
- repeat for 5 mins, minimal rest as needed.
Thursday, May 21, 2009
Thursday Numbers
No work yesterday due to scehduling conflicts.
I felt really strong going in to this workout.
I primarily used w/ 24kg kettlebells becuase I left my 16kg at work. And I am glad I did!
Superset 1. 5 reps, repeat 3 times:
I felt really strong going in to this workout.
I primarily used w/ 24kg kettlebells becuase I left my 16kg at work. And I am glad I did!
Superset 1. 5 reps, repeat 3 times:
- 24Kg See-Saw Press
- 24kg Alternating Cleans
Superset 2. 5 reps, repeat 3 times:
- 24Kg Double KB Single Leg Deadlift
- 32kg Renegage Rows
Superset 3. 5 reps, repeat 3 times:
- 16kg single KB Racked Side Lunge
- 24kg single KB Top Windmill
Subscribe to:
Comments (Atom)
