Zbaum’s Blog

8/18/2008 – Workout 

Warm up
Dynamic – 15-20 minutes

Super Sets
Hang Cleans – 4 x 4
Super set with pull-ups – 4 x 4

Box jumps w/ weighted vest – 4 x 8
Super set with standing dumbbell shoulder press – 4 x 8

Manual glute hamstring raises – 4 x 6
Super set with plyometric pushups out to in – 4 x 6

Overhead side dumbbell bends – 2 x 10
Superset with single dumbbell side bends by waist – 2 x 10 per side

Cool Down
Rollers and stretching

8/20/2008 – Workout 

Warm up
Dynamic – 15-20 minutes

Sets
Single leg pistol squats – holding rack 3 x 10
Super set with pysio ball standing side twists 3 x 10

Low hurdle drills sets of 4 with 20 yard sprints x 4

Standing dumbbell rows 3 x 10
Super set with straight leg glute raise  with hands extended out 3 x 10

Low hurdle drills sets of 4 with 20 yard sprints x 4

Single arm cable tri extension 3 x 10
Super set with single arm dumbbell curl to shoulder press 3 x 10

Cool Down
Rollers and stretching

Here is an example of the new faster type of workouts we transitioned to a couple months ago.

Workout from 8/13/08 (Not sure what week)
 This is break down from my Wednesday training session:

Warm up
Dynamic – 15-20 minutes

Super Sets
Swiss ball Incline dumbbell press 3 x 10
Superset with one legged machine partial RDL to single arm row 3 x 10 per side

35 yard sprint,  10 pushups
35 yard sprint,  10 mountain climbers (5 per leg)
35 yard sprint,  10 pushups
35 yard sprint,  10 mountain climbers (5 per leg)

Dumbbell sumo squat 3 x 10
Superset with overhead medicine ball single leg RDL 3 x 10 (per leg)

10 pushups, 70 yard shuttle sprint
10 mountain climbers, 70 yard shuttle sprint
15 prisoner squats, 70 yard shuttle sprint

Dumbell reverse flys 3 x 10
Super set with single arm tricept kick-backs 3 x 10 per arm

Core Work – All in a row no rest
45 second push-up position core hold
15 dumbbell swings
20 jumping jacks
45 second push-up position core hold
15 dumbbell swings
20 jumping jacks

Cool Down
Rollers and stretching

Side Note: My first triathlon is 25 days away!  My swimming has improved a great deal I can do 40 lengths in less than 30 minutes.  My open water swim(for the tri) will be less than that so I am feeling pretty good about that.   I want to finish the whole tri under 2 hours.

 Also my buddy dragged me into a 10k next sat, so we will see how that goes, considering I usually run around 2-3.5 miles a run,  and the majority of this 10k is trial running with ups, downs and water