Jan 25, 2014

Warm up/Prehab. 

The base of this work out is in bold, and will take 20-25 min. 

Add a core segment at the end, and if you feel you have enough time, make a choice for some strength at the beginning. 

ie: deads and squats plus some bench press and rows or pull-ups. 

These should be done at the start, and you should manage your fatigue so you can complete all of the exercises and movements with perfect form. 

"Enough Already' (Reps and rounds) 
Choose a weight that you can use for ALL exercises. Try not to put the bar down throughout the set. Rest up to one minute between sets. 
8 reps of each: 

•   Ab roll out 
  
•   High pull 
  
•   Reverse lunge (8 per leg) – you can use a front or back bar position for 
  this 
  
•   BB bent over row 
  
•   Push up shoulder touch Rest 30 sec to 1 minute 

Do 4-6 rounds. 

Jan 22, 2014

This ones a met con mostly. But starts with some old school strength. 

Warm up, pre-hab. 

3 sets. 6-8 reps. 

Deads. 

Squats. 

Kettle bell swings - not for the uninitiated. If you haven't received instruction on this please replace it with wall balls. 

Next, 3-5 rounds. 7 sets per movement. If the movement has two sides, do 7 per side. 

Up/down push-up*

Push-ups on bar

Push press

Cross body knee drive (in plank position)

Pull-ups

TRX knee drive -drive oblique, centre, oblique = 1 rep 

TRX Pendulum

TRX Pike

Bicep curls -can be on TRX or DBs

60s between rounds if you went hard and earned it. 

*start in high plank, drop to low on left side, then low on right, then back to high on left. That's one rep. 7 per side -switch to down on right for 2nd 7. 

Cool down. Hydrate. 

High fives and but slaps all around. 

Back Pain and Planks

Check out the main page for a post on Back Pain and Planks.

AirdrieFire.blogspot.com

Jan 17th, 2014

Click here for the latest.

Warm up, Pre-hab.

Adjust the order of the groupings so there are no waits in between exercises beyond what is recommended. Finish together with the 3 core exercises.

2 sets. (supersets)

• Down the rack x 6 per weight.
• Olympic Bar Pull/Push (using the landline anchor for the barbell, draw the bar across your body, and then press the bar in front of you) x 8

3 sets. (supersets)

• Box Jumps x 10
• Ab Roll out on BB x 10
• Push ups on BB x 10
• 30-60sec rest between sets. No more.

3 sets. (supersets)

• Manmaakers x 7
• Pull ups x 7
• Mountain Climber on BOSU x 21
• 30-60sec rest between sets. No more.

3 sets. (supersets)

• TRX pendulum x 16
• TRX knee drive x 8
• TRX Pike x 4
• 30sec rest between sets. No more.

3 sets. (supersets)

• Squats x 8-10
• Deads x 8-10

To Finish:

Core -2 sets minimum.

• Hanging, toes to bar x 15
• Med ball slams x 20
• Frogger x 25

Congrats.

Jan 14, 2014

Tabata : 20s:10s x 8. Treadmill. Bike. Rower. 

 "Just 5 More Minutes" (AMRAP Set) 

 

Do 3 reps of the following, do AMRAP style (complete as many times as 

possible) in 5 minutes. 

 Reverse lunge (per leg) 

 Push press 

 Deadlift 

 Burpees (on the floor with push up, or on the bar with push up) 

 

Rest 1 min 

 

Repeat 2-3 times 

Core:

Ab roll out x 10-15

Hanging: toes to bar: 10-15

Med ball slams x 25

1 arm farmer Carry x 50m

Woodchop x 10-15

Stability ball pass: hand to feet. 10-15

Bosu knee drive x 10-15/side

TRX pendulum x 10

TRX pike x 4-6

Jan 9th, 2014

Warm up.
Pre-Hab.

Part 1:
1 Round:
Burpees x 10
Push ups x 20
Skipping x 60 sec.

Then with no break, do this again. I guess that makes 2 rounds.


This might make the most sense if you watch the short video clip here. The second grouping of this program was put together by a local trainer, Shawna Kaminski. You can view her blog here: http://challengeworkouts.com


Before we get there though, rack the bars.

Part 2: (do as a super set)
Squats - 3 sets of 6-8 reps
Deads -3 sets of 6-8 reps.

If you are feeling comfortable with your technique, this is a good time to try for a load that would be difficult to make it past 8 reps.

Now to increase the intensity:

Part 3:

"Enough Already' (Reps and rounds)
Choose a weight that you can use for ALL exercises. Try not to put the bar down throughout the set. Rest up to one minute between sets.
8 reps of each:

•   Ab roll out
  
•   High pull
  
•   Reverse lunge (8 per leg) – you can use a front or back bar position for
  this
  
•   BB bent over row
  
•   Push up shoulder touch Rest 30 sec to 1 minute
  Do 4- 6 rounds 
  

Core:
See video for cues, but here are the exercises:
Bosu Mountain Climber: 30s
Med Ball Slams: 20-25 reps
Power sit up with 3 reaches: 60s

Repeat the sequence 3 times, rest for 60s at the end of each round.