Hose pull/drag 1 1 1 1 1 1 1 1 1 1 Layout a length of 65, for those that missed s 400 thats 2 sections. Pull the lengths in using upper body / then run the hose back out so it’s ready for the next FF
Remember this? Thought we'd ease into this with something different.
Pyramids for Pyros:
Movement Prep exercises.
Warm up (1 min walk/2 min jog-run) x 12 min.
Do each exercise for 10 reps first time through. 9 reps second time…. 8 third time….
10…9…8…7…6…5…4…3…2…1
(Unless otherwise noted)
Squats (speed, no weight)
Pushups
Walking Lunges
Bent over Rows
Bicycle Abs -30 Everytime
Burpees
Curls for girls
Hanging Abs -10 Everytime
Speed skaters -50 Everytime
Link for Speed skaters Demo:
http://www.youtube.com/watch?v=l9owAAi1yC4
Link for Hanging Abs:
http://www.youtube.com/watch?v=wgWef84cb3E
Do as he demos in the first segment, can be done with arms bent in pull up position for increased difficulty (recommended)
Try out the new pull up assist if you have difficulty with the reps.... a video on how to use it is coming to a website near you soon....call me if you are confused about how to make it work for you.
------------------------------------------------------------------ Bent Over Dumbell(DB) Rows 3 sets of 10 reps One Arm DB Rows 3 sets of 10 reps Ball Back Extensions 3 sets of 15 reps
--------------------------------------------------------------------------- One Arm DB Incline Press *for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video. Plate Pull overs -you can use a plate for this [45llbs for most]
----------------------------------------------------------------------- Flat DB Flys 3 sets x 15 reps Flat DB Chest Press 4 sets x 10 reps ****This is a change.... lifting a higher weight, less reps, but one more set! ================================================= ABS:
Banana Rock -3 x 30 Wide knee sit ups -3 x 40 (alternate as a superset.... really concentrate on minimizing your rest periods this time!)
Here are the video references: (note the next button, they are all in one playlist)==================================================
If you have time to get to the gym, try the legs again, but if you don't, or you only go once, make sure you get in some time focused on your cardio.
The strength program is coming to an end, so be prepared for some changes! We will be shifting our focus for a little while - if the interest is there, we can return to something similar to the past 12 weeks, but only after some time focused on some different areas.
Shoulders and arms together:
Warmup, Prehab all goes without saying. Remember, the cardio is not a warm up...you should be ready to work fairly hard by the time you take this on. Stretching should be done, body should be warm, as you will have an elevated heart rate during this! -meaning easily >160 by the end (or middle;)
Cardio... if you're up for running outside try the usual sled pull. If it's still slick outside/-15, It's an indoor circuit:
58:
Take the two sandbag duffels and set them at the back of the apparatus floor.
In pairs you will alternate between the two events:
#1 -Stair Climb -run the hose tower stairs, touching everyone up and down. At the top grab the overhead I beam and do one pull up -return to the back of the hall
#2 -Shoulder carry -carry the duffel loaded with a minimum of 30llbs to the front and return -complete this twice
-Switch with the other set of partners.If you are done before the other pair, alternate between sets of abs and burpees
57:
Your version is a little different -same concept, but you will have to pull the quint out of the bay and run the length of the bay while your partner runs on the treadmill: incline of 10 (minimum) and a speed you can maintain for 2 minutes. After two minutes switch places.
Both stations should perform this group of exercises for a minimum of 15 minutes -20 if you like the extra challenge.
Upright BB Row 3 sets of 10 reps ----------------------------------- 1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 3 sets of 15 reps Wall Ball -with minimal leg bend, pick a lighter weight than usual as this is a shoulder/arm focus today -3 sets of 15 ------------------------------------
Close Grip Bench Press -3 sets x 10 reps
Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
=================================================
ABS:
Tabata ABS (not Waldo's version, the real one)
Pick a total ab exercise: -Bicycle Abs -Hanging Abs -Dead bug -TRX crunches
ONLY ONE!
Work period is 20 seconds, rest is 10 seconds. Total of 8 reps, or 4 minutes. Perform your chosen exercise during every work period for the entire 4 minutes. Do not switch exercises, we don't want to make this easy ;)
Pick a lower ab exercise -Leg lifts with weighted med ball between feet -Roll outs with BB -Prayer on Ab ball -Roman chair leg lifts
Follow the same Tabata regime as you did with the first Tabata.
A couple of changes for those who have been on this plan from the beginning. We will be changing up the workout shortly... but first this one has to get a little harder. Note the changes!
Each pair is a superset.
Warm up for 5-15 minutes on bike, complete pre-hab/movement prep prior to starting.
Do legs at least three times before adding sets, as described below from last week. Dont move forward to fast! If in doubt, refer to the legs workout here.
-If you need one more week at 2 sets because you started a little late, take it, but we are all working towards an increase to 3 eventually.
Alternating Fwd Lunges -4 sets x 15 reps/side Alternating Reverse Lunges -4 sets x 15 reps/side ----------------------------------------------------------------------------------------- Pop Squats -4 sets x 10 reps Wall Balls -4 sets x 15 reps
-----------------------------------------------------------------------------------------
Hamstring Curls on TRX -3 sets x 15 reps {alternate: see video at end: curls on ball. Increase difficulty by doing one leg only}
Step ups -3 sets x 10 reps/side (for added challenge, drive knee high as you step up)
-----------------------------------------------------------------------------------------
Deadlift -3 sets x 10 reps
Squats -3 sets x 10 reps
===============================================================
Tabata ABS (not Waldo's version, the real one)
Pick a total ab exercise:
-Bicycle Abs
-Hanging Abs
-Dead bug
-TRX crunches
ONLY ONE!
Work period is 20 seconds, rest is 10 seconds. Total of 8 reps, or 4 minutes.
Perform your chosen exercise during every work period for the entire 4 minutes. Do not switch exercises, we don't want to make this easy ;)
Pick a lower ab exercise
-Leg lifts with weighted med ball between feet
-Roll outs with BB
-Prayer on Ab ball
-Roman chair leg lifts
Follow the same Tabata regime as you did with the first Tabata.
Try out the new pull up assist if you have difficulty with the reps.... a video on how to use it is coming to a website near you soon....call me if you are confused about how to make it work for you.
------------------------------------------------------------------ Bent Over Dumbell(DB) Rows 3 sets of 10 reps One Arm DB Rows 3 sets of 10 reps Ball Back Extensions 3 sets of 15 reps
--------------------------------------------------------------------------- One Arm DB Incline Press *for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video. Plate Pull overs -you can use a plate for this [45llbs for most]
----------------------------------------------------------------------- Flat DB Flys 3 sets x 15 reps Flat DB Chest Press 4 sets x 10 reps ****This is a change.... lifting a higher weight, less reps, but one more set! ================================================= ABS:
Banana Rock -3 x 30 Wide knee sit ups -3 x 40 (alternate as a superset.... really concentrate on minimizing your rest periods this time!)
Here are the video references: (note the next button, they are all in one playlist)==================================================
Shoulders and arms together:
Warmup, Prehab all goes without saying. Remember, the sled pull is not a warm up...you should be ready to work fairly hard by the time you take this on. Stretching should be done, body should be warm, as you will have an elevated heart rate during this! -meaning easily >160 by the end of your 3rd pull.
Cardio to add into today! -there is a twist today.... (ok, no longer a twist, but we're still doing it...) -Run Backwards for the first 50% of the run, then finish forwards
-Load the sled. One 45llb plate.
-This is a team run/pull... if someone falls off the pace during their recovery the group can always add a few meters in the parking lot while they wait!
-It's going to be hot. Hydrate before and after! (if you see something from the picture below happen; good. I hope you learned your lesson. Hydrate more next time!) **Extra challenge: during your non-pull laps, add in the stairs... fire escape at 57 or hose tower at 58**
58: Open Bay doors, Running members will do a lap of the outside and return to the parking lot through the doors. Pulling members will start in the parking lot and pull to the front doors, then return to the parking lot. Do not pull the loaded sled through the bay. Yes, I did feel I had to say that.
57: Running members can complete a lap around the hall, as can the pulling members.
All: Pull for a lap, run for 3 laps (or until it is your turn again).
If more than 4 people are participating, double the weight and have 2 members pull together.
Complete a minimum of 3 pulling laps. Run should be a steady pace but allow some recovery before you pull again.
Upright BB Row 3 sets of 10 reps ----------------------------------- 1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 3 sets of 15 reps Wall Ball -with minimal leg bend, pick a lighter weight than usual as this is a shoulder/arm focus today -3 sets of 15 ------------------------------------
Close Grip Bench Press -3 sets x 10 reps
Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
=================================================
ABS:
Tabata ABS (not Waldo's version, the real one)
Pick a total ab exercise: -Bicycle Abs -Hanging Abs -Dead bug -TRX crunches
ONLY ONE!
Work period is 20 seconds, rest is 10 seconds. Total of 8 reps, or 4 minutes. Perform your chosen exercise during every work period for the entire 4 minutes. Do not switch exercises, we don't want to make this easy ;)
Pick a lower ab exercise -Leg lifts with weighted med ball between feet -Roll outs with BB -Prayer on Ab ball -Roman chair leg lifts
Follow the same Tabata regime as you did with the first Tabata.
