Sunday, 29 April 2012

Monday, April 30th -Legs



Warm up. Be well hydrated and ready to move!

Part A:
2 Sets of Group 1 & 2
3 Sets of Group 3 & 4
8-10 reps of each exercise. Start on anyone.
Rest in between? Nope. You can do your abs now though if you're not ready to go back to the next lift.

Group 1:
Deadlifts
Back Squat

Group 2:
Alternating Fwd Lunges
Alternating Rev Lunges

Group 3:
Pop Squats
Wall Balls

Group 4:
Hamstring Curls (TRX or AB Ball)
Step ups with Knee Drive

Part B: (yes, you're legs may be a little fatigued)***If you don't have time for this -move it to the evening, or tomorrow morning -skip to abs, but don't forget to come back to this!***
20 minutes: (complete one, move to the next)
Skipping x 60seconds
Run stairs with sand bag (x 2 at 88, x1 at 89) OR Sled pull (this time it's ok to go for a lighter weight)
[total reps will be about 10 of each. it's not meant to be easy]

Part C: Abs:
3 Reps of each:
Banana Rock x 30
Wide Knee Abs x 40

Well done.... stretch... quads/hams/IT band especially, the role is your friend.

Tuesday, 24 April 2012

Wednesday April 25th, Chest & Back

Complete pre-hab/movement prep prior to starting.

Part A:
Group 1 -superset
Wide Grip Overhand Pullups 3 sets x 10 reps
T Bar Rows 3 sets of 10 reps {can be performed with no weight -just the 45llb bar}

Group 2 -superset
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
Inverted (or reverse) Rows 3 sets of 10 reps

Group 3 -superset
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]

Group 4 -superset
Flat DB Flys 2 sets x 15 reps
Flat DB Chest Press 3 sets x 10 reps

Part B: 25 minutes
Rotate between:
-Split Squat Jumps x 15/side
-Skipping x 60 seconds
-Sled Pull x 1 lap (89, running stairs, take some sand with you)
-Med ball Partner pass x 20 [does not have to be in order, if no one is free for the partner pass, move on to the next and catch up later]

{This can be done after dinner or in the morning if you run out of time first thing today}

Part C: Abs
Tabata x 3
The middle Tabata has to be a bridge.

Sunday, 22 April 2012

Apr 23, 2012 -Shoulders/Arms

Warm up/Prehab

Super Sets: 3 Sets of 10, unless otherwise noted
--------------------
1 Arm Press
Lateral Raise
Upright BB Row
---------------------
1/4 Laterals
Lying Rear Delt Lifts
Wall Ball
----------------------
Close Grip Bench Press
Skull Crushers [3x 15] (1 DB per arm, alternating)
Bench Dips
---------------------
BB Curls
Alt. Hammer Curls
Concentration Curls [2x 6 -max weight for 6 reps]
----------------------
Tabata Abs x 3
======================================
Cardio: Feel free to put this in before or after, or in the evening.... wherever you have time. Remember the weight portion isn't always super fast, so concentrate on being ready to move from one station to the next without wasting time in between.

25 min:
Pick 3, complete all three as many times as you can in the 25minute workout.

  • Skipping x 60 seconds
  • Running Stairs
  • Sled Pull
  • Running Stairs weighted
  • Burpees x 5
  • Partner pass with med ball (receive/pass with dynamic jump)

Cool down.... water.... stretch!








Monday, 16 April 2012

Tuesday April 17th: Legs

A slow introduction to the changes I mentioned last shift....

Warm up. Be well hydrated and ready to move, we are starting with lifting today.

Part A:
2 Sets of each Group. 8-10 reps of each exercise. Start on either one.

Group 1:
Deadlifts
Back Squat

Group 2:
Alternating Fwd Lunges
Alternating Rev Lunges

Group 3:
Pop Squats
Wall Balls

Group 4:
Hamstring Curls (TRX or AB Ball)
Step ups with Knee Drive

Part B: (yes, you're legs may be a little fatigued)
20 minutes: (complete one, move to the next)
Skipping x 60seconds
Run stairs with sand bag (x 2 at 88, x1 at 89) OR Sled pull (this time it's ok to go for a lighter weight)
[total reps will be about 10 of each. it's not meant to be easy]

Part C: Abs:
3 Reps of each:
Banana Rock x 30
Wide Knee Abs x 40

Well done.... stretch... quads/hams/IT band especially, the role is your friend.

Friday, 13 April 2012

Saturday April 14th, 2012 -edging to Chest & Back

It's time. Procrastinating stops today. (this means you Lt with the soft shoes)

Complete pre-hab/movement prep prior to starting.

Part A:
Group 1 -superset
Wide Grip Overhand Pullups 3 sets x 10 reps
T Bar Rows 3 sets of 10 reps {can be performed with no weight -just the 45llb bar}

Group 2 -superset
Bent Over Dumbell(DB) Rows 3 sets of 10 reps
Inverted (or reverse) Rows 3 sets of 10 reps

Group 3 -superset
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]

Group 4 -superset
Flat DB Flys 2 sets x 15 reps
Flat DB Chest Press 3 sets x 10 reps

Part B: 20 minutes
Tell me when this gets old.
Rotate between:
-Split Squat Jumps x 15/side
-Skipping x 60 seconds
-Sled Pull x 1 lap (89, running stairs, take some sand with you)
-Med ball Partner pass x 20 (warning! Careful if you're with Waldo, he hasn't seen exercise in 10 weeks and might fall over during this last part)
[does not have to be in order, if no one is free for the partner pass, move on to the next and catch up later]

Part C: Abs
Tabata x 3
The middle Tabata has to be a bridge.





Here are the video references: (note the next button, they are all in one playlist)==================================================

Sunday, 8 April 2012

Monday April 9th, 2012

Keeping with the transition towards a more strength based program, here's a hybrid for you!

Warm up, Pre-hab, pre-hydrate.

Part A: 3 sets of 10 reps
Group 1:
1/4 Laterals
Lying Rear Delt Lifts
Front Raise with Med Ball or Kettlebell

Group 2:
Close Grip Bench Press (at 89 use DB's until the squat rack is anchored)
Skull Crushers (1 DB per arm)
Diamond Pushups (hands close together, form a diamond with thumbs and pointer finger)

Group 3:
Barbell curls
Alternating Hammer Curls
Concentration Curls -2 sets, 6 reps

Part B: 20 Minutes:
Skipping x 60 sec
Run stairs -alternate between weighted (with sandbag) unweighted -faster, but touch every stair
(x2 at 88, x1 at 89) OR Sled pull

Part C: 3 sets of each

Med Ball Partner Pass x 20
Split Squat Jumps x 15/side
Wall Balls x 15
Deadbug x 45 seconds
Pull ups to max (overhand grip)
Banana Rock x 30

Stretch, Hydrate, Nap.

Thursday, 5 April 2012

Friday April 6th, 2012

A slow introduction to the changes I mentioned last shift....

Warm up. Be well hydrated and ready to move, we are starting with lifting today.

Part A:
2 Sets of each Group. 8-10 reps of each exercise. Start on either one.

Group 1:
Deadlifts
Back Squat

Group 2:
Fwd/Rev Lunge (8-10/side)
Step ups with knee drive

Part B: (yes, you're legs may be a little fatigued)
20 minutes: (complete one, move to the next)
Skipping x 60seconds
Run stairs with sand bag (x 2 at 88, x1 at 89) OR Sled pull (this time it's ok to go for a lighter weight)
[total reps will be about 10 of each. it's not meant to be easy]

Part C:

Reps: 10; 8; 6; 4

Olympic Bar Push (if you are advancing through this, you should be trying to pass from left to right and back again with each movement)
Med Ball Partner Pass -incorporate jump to receive and pass (or wall ball if by yourself)
Hanging Abs (scale back with Frogger or bicycle abs if needed)
Ab Ball Push ups -for extra challenge, do your pushup with a broom stick in your hands, and the stick on the ball
Supermans
Bicep Pull ups

Part D: Abs:
3 Reps of each:
Banana Rock x 30
Wide Knee Abs x 40

Well done.... stretch... quads/hams/IT band especially, the role is your friend.