Saturday September 28th, 2012

Warm up / Pre-hab, etc. (as usual)

Remember to focus on the quality of your movements, not just getting the reps done. If there are any questions or you have any doubts, ask for help.

Tabata -bike/rower/treadmill

20s on, 10s off x 8

Feeling adventurous? It is the weekend.

Then do it again.

Now onto the pyramid for the day!

Round 1: Task #1

Round 2: Task #1 & #2

Round 3: Task #1, #2, & #3.... etc. you get the idea?

#1: Sled Pull -50 yards, try for a weight you can still pull with a little speed - likely 2-3 45llb plates.

#2: Wall Balls x 10

#3:Run the stairs: 89 x 1, 88 x 2, 87 x 3

#4:Pull ups to Max (Once you get to less than 3, do negatives -where you lower yourself, or use an assist band)

#5:Split Squat Jumps x 8 per side

#6:Frogger x 40 or Wide knee x 40 or Hanging Abs x 15

#7:Push ups on Ball x 12 -for added difficulty place a med ball under your feet while using the Ab ball under your hands

#8:Partner Towel Row x 10/side

#9:Deadlifts

#10:Down the Rack -6 reps at each weight (bicep curls) ***give yourself 2 minutes rest, REPEAT!

Hydrate, stretch....

Refuel so we can do it again.

Sept 21,2012

Warm up/ Pre-hab

Bike/Treadmill/Rower
(pick one)

Tabata on one of them.
Reminder on Tabata: Work for 20 seconds, recover for 10. For example, on the bike, cycle at a rate and resistance that if you had to go for 21 seconds, you wouldn't be able to complete. For your 10 second recovery remove the resistance, and spin for the recovery.
Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's.

3 Groups:

#1: (3 sets)
Frogger x 25
Burpees x 15
Cleans x 15 with very light weight (seriously, if you haven't done these before, you need to watch the video and practice this with the 45llb bar and 10-25lb plates at most until your technique is solid. If in doubt on technique, hold off on higher weight for another day.

#2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
DB Bench Press x 10 (for added instability use an ab ball instead of the bench)
Box jumps x 10

#3: (3 sets)
Hammer Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Squats x 10 (89: you'll have to use DB's)

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20

Sept 13, 2012

Tower cool down.

If you're looking for a challenge today, have a look back at one of our recent challenges and take that on.

If you're feeling a little tight from tower time, try this on:

Warm up/Pre hab as per usual.

Pick some cardio equipment to use to get your whole body warmed up.

Start walking for 2-3min, jog/steady slow pace for another 5 minutes.
Introduce some accelerations:
-Increase speed to 5/10 exertion for 30 seconds, return to spinning for 60 seconds
-Increase speed to 7/10 exertion for 30 seconds, return to spinning for 60 seconds (repeat 3 times)
-Increase speed to 8/10, return to spinning (repeat x 2)
Work your way back down until you have completed a cool down at 5/10 for 5 minutes.

Repeat the pre hab you started the workout with.

Core:
3 sets of 2 exercises:

Wide knee x 40
Bicycle Abs x 30
Deadbug x 45 seconds
Hanging Abs x 15
V-sit rotation (Russain twists) x 20/side
Med ball pass from hands to feet x 15
Any other core you can come up with.

Consider some stretches as listed below, some have video at the bottom, some do not and you can call me at 89 if you need some reminders on how we have done these before.

-90/90 shoulders (knees at 90˚, on one side, extend upper arm forward, and then roll to your back, all while keeping both knees together on the ground)
-Downward facing dog
-Child's pose
-Hamstring nerve stretch
-World's Greatest Stretch
-Walking piriformis




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Wed, Sept 5th, 2012

Warm-up, Pre-hab etc.

Tabata on bike/treadmill/rower
(20s on, 10s offl x 8 reps)

A new type of Pyramid, pay attention, this does require some counting.

Perform each exercise for 10 reps, unless otherwise noted.

We are counting down from 10. On the first set you will do exercise #10. On the second set you will do exercise #10 and #9. On the second set you will do #10, #9, #8.

Have an eye on the clock. Warm-up, pre-hab should take about 10min (maybe less). Tabata is 4 minutes.
That leaves close to 45 minutes (maybe more, depending on what time you start) for your workout. If you can make it down to zero, excellent, if not, don't worry, just work as hard as you can to get as close to 0 as you can. Stay hydrated throughout.

#10: Wall Balls
#9: Skipping or hard cycling (60 seconds)
#8: Olympic Bar Push
#7:Weighted crunches (x 30)
#6: Split Squat Jumps
#5: Pop Push ups
#4: Bicycle Abs (x 30)
#3: Inverted Rows
#2: Deadlifts (watch your technique, you are probably tired. switch to Ham curls on ball if in doubt)
#1:Partner Towel Row

Take your last minutes to get a good stretch in and re-do some pre-hab if necessary.