August 13, 2014

Warm up, Pre-hab.

Part 1

Battlerope:

• Alternating Arms
• Lateral with 2 Arms
• Lateral with 2 Arms opposite side

Sled Pull: Out and back, 50 yards. 2 min rest after each pull.

• Load with x2 45llb plates
• Add one plate, repeat.
• Continue adding until you can't make the distance, or hit 5 plates.

Part 2 (If you have to choose one part because the day is busy, pick part 2!)

Set your timer for 50 seconds of work with a 10 second transition to do:

• Skipping
• DB Bent Over Row 
• KB/DB Swing (see yesterday's post on technique) 
• Spider-Man Push Up
• Cross Body Mountain Climber 
• Plank

Repeat three times total.

Core.

Cool Down

Kettlebell Swing

Kettlebell Swings are part of the next workout - if you aren't familiar, it is important to review this material before taking part. If you are still not comfortable, this is understandable and the suggested alternative should be practiced.

With some guidance and a little practice this can be a very valuable tool for your training.

Chris Lopez is a leader in Kettlebell application and instruction, the material provided here is from one of his programs.

Read the info below, and have a  look at the video here. The breakdown of technique starts at 4:36.

 

August 10, 2014

Warm up.
Pre-hab.

Part 1:
3 sets, reps of 6-8

• Bench Press
• Inverted Row

• Olympic Bar Push Pull
• Wall Ball

• Farmer Carry x 50yds (hint for time: use a sandbag - just don't drag it)
• Sandbag Squat (holding the bag underneath, with the weight on your arms)

Part 2:
Set your timer for 20 seconds with a 5 second transition. -if you don't like skipping, substitute high knees, running on the spot, phantom skipping, jumping jacks, anything that you can transition quickly into and out of that is cardio (i.e.: treadmill running would be a bad idea as it takes too long to get going on it)

Skip
Pull Ups or Assisted Pull Ups Skip
Wall Sit Bicep Curl
Skip
Decline Push Up
Skip
Box Jump
Skip
Plank (low, on elbows, this is your recovery!)
Repeat four times total

Part 3:
Core.

August 5, 2014

Warm up, prehab.

• Hamstring Curls on Ball 3 x 10/side
• Pop Squats 3 x 10

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• DB Chest Press on Ball 3x 8reps
• Inverted Row 3x 10reps

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• Battle Ropes -Complete 4 times, rest 30 sec in-between sets.
• 10s Alternating Arms
• 10s Lateral (facing 90˚ away from the anchor point)
• 10s Lateral (facing other direction)

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Set the timer for 20s of work, 10s to transition between stations.
Complete 8 Rounds.

• Burpee Pull Up   -this means you do a burpee under the bar, jump into a pull up, drop to the ground to start over.
• Push Ups
• Box Jump 
• Plank Jacks

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Core:
Low plank with rotation
High Oblique Plank with leg tuck
High Low Plank Drill
Around the world
Hanging tow to bar
Jump Tucks
Windmill
Cable Chop
Sit up with Trunk rotation
Stability ball Iso Tuck

(See pics below for more info - video at the end)

Cool down

Aug 2, 2014

Warm up, pre-hab etc.

3 sets of 6-8reps, compound sets. This section should take 15-20min. If you are tight on time, drop this and do the Met-Con below followed by core.

• Olympic Bar Push/Pull
• Archer Pushup

• Squats
• Deadlift

• Down the Rack (6 reps each, unless your Cozy and want to show off, then 7) x 2 sets

Now move onto Met con.

Here's your fat burning VO2 increasing Met Con:

AMRAP -Set your timer for 20 minutes.
Do AMRAP of 10 reps of each exercise:

• 50 Skips
• Renegade Rows
• DB Reverse Lunges
• Mountain Climbers (each leg) 
• Burpees
• Incline, Decline or Flat Push Ups

Core:

If you'd like to watch these in a video click here.

Cool Down & Hydrate