May 1, 2014

Pre-Hab.
Warm-up.

The pics may not show in the email - if this happens, go here.
This one is a good for a day where the gym is particularly crowded (i.e.: Any day at 88). Most of today's is bodyweight based, some sets can be traded out for a traditional exercise should you wish, but switching it up for a body weight day is a good way to build your stabilizers and be in touch with what your functional strength is vs how much iron you can push. Both are important parts of your strength conditioning regime - don't let one overshadow the other.


Superset: For As Many Reps As Possible (AMRAP) in 30-45 sec; Rest 30 sec in-between. Do 3 sets of each.

• Pike Press Progression – 30 - 45 sec AMRAP  {FFwd to 1:13 in the video} To really advance this, incorporate the TRX - more on this down the line.
• box jump - 30 – 45 sec AMRAP 

Rest for about 60 seconds, and then move onto another superset:

As before: For As Many Reps As Possible (AMRAP) in 30-45 sec; Rest 30 sec in-between. Do 3 sets of each.

• Pull up – 30 - 45 sec AMRAP 
• Split squat jumps – 30 - 45 sec AMRAP

If you want some tips on progressions to increase your pull-ups, try this link. Skip to 5:48 in the video. Plus, this is a chest that would make Cozy proud.

Circuit Finisher: 5 minutes!

• Burpee – 5 reps
• Walking lunge – 5 reps each leg 
• Push up – 5 reps
• Squat jumps – 5 reps

Set a timer. Do as many rounds as you can of the circuit in five minutes.

Core:
Crunchless Abs Week 3... Do each exercise for one set, follow the number of reps listed in the picture - hopefully the pic helps jog your memory.

Hydrate. Cool Down. Stretch.

April 28th, 2014

Warm up.

Pre-hab.

Do 5 reps of each exercise:

1. Dead Lift
2. High Pull
3. Inverted Row
4. Front Squat
5. Push Press
6. Back Squat
7. Burpees with push up

Rest up to one minute, repeat up to 5 times.

Core:
Do the following exercises; as many rounds as possible in 5 min.
 5 Spiderman push up (per side)
 5 Ab roll out
 5 Prone windshield wiper (per side)
 5 Weighted burpee
Rest up to one minute. Repeat one to two more times.

Hydrate.

April 23, 2014

Warm up.
Prehab.

The Rest

• 30s of push-ups
• Ts/Ys/Ws
• Repeat x3


• Cross body plate drive x 10-12
• Squats x 6-10
• Repeat x 3


• Plank jacks x 15
• Single leg raises x 10 (hanging from bar, bring leg to 90 degrees)
• Vertical tuck jumps x 30s
• Repeat x 3


• Kettle bell swings OR air squats x 15
• Wall balls x 10
• Pull-ups x 30sec
• Repeat x 3


• Banana rock x 30
• Wide knee abs x 40
• Pendulum x 10/side
• Repeat x 2-3
Hydrate. 
Hug it out. 87ers... Don't miss it too much...

April 20, 2014

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3 sets, 6-10 reps:

Squats

Deadlifts

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2 sets, 6reps each weight

Down the rack 

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Box jumps x 15

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3 sets, 6-10 reps:

Olympic Push/pull 

Pop push-ups

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Box jumps x 15

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3 sets

Battle ropes x 30 sec

Sled  pull x 50 yards

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Box jumps x 15

Pull ups x 15

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Tabata on bike. 

HYDRATE!

April 15th, 2014

Today's Workout

April 12th, 2014

You may have seen this before... I posted last shifts a little late, and it doesn't look like this was accessed on the 7th, so since you likely missed out on it, let's try it again.

0. Warm up.
   Pre-hab.
   
   Tabata on the Bike.
   
   Sled Pull. 50m, out and back. Light load (2 plates) - I'm assuming this is the first of the season!
   
   Skip x 60 sec.
   
   Repeat Sled and Skipping x 3
   
   Core: -watch the video, or at least glance at each exercise quickly for the best possible explanation.
   
   AMRAP (as many rounds as possible)
1. 
   Load a barbell. You'll be using it for all of these. It doesn't need to be heavy. High intensity and good form are more important than a big load. 
2. 
   Do the following exercises AMRAP style in 5 min. Video demo
3. It will be reposted to YouTube by morning... Hopefully - so check back. 
   
•   5 Spiderman push up (per side)
  
•   5 Ab roll out
  
•   5 Prone windshield wiper (per side) (holding bar over chest)
  
•   5 Weighted burpee
  
  
• Rest up to one minute. Repeat  two more times. That's 15 min of high intensity. 
• 
  
• Don't forget to cool down after - walk outside or on the TM for 10 minutes. 
  
4. 
   
5. Hydrate. 

April 7th, 2014

0. Warm up.
   Pre-hab.
   
   Tabata on the Bike.
   
   Sled Pull. 50m, out and back. Light load (2 plates) - I'm assuming this is the first of the season!
   
   Skip x 60 sec.
   
   Repeat Sled and Skipping x 3
   
   Core:
   
   AMRAP (as many rounds as possible)
1. 
   Load a barbell. You'll be using it for all of these. It doesn't need to be heavy. High intensity and good form are more important than a big load. 
2. 
   Do the following exercises AMRAP style in 5 min. Video demo
3. It will be reposted to YouTube by morning... Hopefully - so check back. 
   
•   5 Spiderman push up (per side)
  
•   5 Ab roll out
  
•   5 Prone windshield wiper (per side) (holding bar over chest)
  
•   5 Weighted burpee
  
  
• Rest up to one minute. Repeat  two more times. That's 15 min of high intensity. 
• 
  
• Don't forget to cool down after - walk outside it in the TM for 10 minutes. 
  
4. 
   
5. Hydrate. 

April 4, 2014

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Hydrate. Pre-hab. Warm up.  Transition from your warm up to a Tabata. Pick your own piece of equipment, but keep in mind that generally, most of us are best able to push the hardest on the bike. (bike, treadmill, rower are your options). 20 seconds hard, 10 seconds of recovery. Strength Focus: (supersets) 3 sets, 6-8 reps. Squats Deadlifts 3 sets, 10 reps. Rotating Pushups * Bicep Pull up Archer Pushup *aka Open to sky Pushups (where after pushing up, alternate raising one arm to being vertical above your horizontal body) Now that you're good and warm and caught up on all the gossip, buckle down for the last 25 minutes as it should be difficult to talk during this part. As many rounds as possible, set a timer for 20-25 minutes depending on how much time you have left and how hard you want to go. 10 reps of each: (more description is below) Spiderman Pushup Plank Jacks Ab Roll out High Pull Bent Over Row Hanging Abs Push Press Hydrate, cool down. Re-fuel. Do the second component again Saturday morning. Spiderman Pushup: on bar, pushup, then drive knee to elbow, then repeat pushup Plank Jacks: High Plank position, feet together, pop feet off the ground to wider than shoulder width, then return to neutral High Pull: From standing position with a bar in your hands, imagine marionette strings attached to your elbows drawing the weight up in the air, until the bar is near your clavicle. This is an explosive movement, and requires core strength/contraction for stability and adds a small dip from the knees with extension of the gastroc (calf) to finish the movement. Push Press: with the bar at shoulders, press overhead. Again, an explosive movement, propelled by a dip of the knees and driving the bar overhead. If you are uncomfortable with any of these, replace with an alternative. Seek coaching from Waldo or myself, and we can provide options for you. High Pull can be replaced with Inverted Rows. Push Press can be replaced with seated shoulder press.