Sat, Feb 15, 2014

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 Sunday 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.

Thanks for coming out.

Friday, Feb 7th, 2014

Warm up.
Pre-hab.

Tabata on the bike. (8 rounds, 20s HARD: 10s Recovery)

3 Rounds of the Following: *(This can also be done as an AMRAP -set the timer for 30 minutes, see how many rounds you can complete -this is what I'd recommend for a bigger challenge)

Farmer Carry -2 arms x 50yards
Box Jumps x 10
Pull ups x 8
Farmer Carry -1 arm x 50yards -repeat on opposite side
Ab Roll Out x 6
Hammer Curl x 4-6 (heavy weight)
Wall Ball x 6
Pop Pushups x 8
TRX Archer Row x 10 (Chest Press with DB's, or Chest Press with DB's on Ball works too)
Mountain Climbers x 30

Core:
Pick 3 core exercises.

Do 3 tabata's of 20:10 (this should take 12 minutes).

Hydrate.... fuel.... etc.

Superbowl Sunday Feb 2nd, 2014

Superbowl. I'm sure you're planning to eat crap today, so try your best not to skimp on the workout. You can't cover it all, but you can sure try.

Warm-up, Pre-hab.

Pick any one of the workouts we've done in the past month, or try this new one on below. Whatever you do, don't skip the core at the end. The core today should be as listed below. It will be a good challenge.

Push n Pull (Ladder set)

Do 10, 8, 6, 4, 2, 4, 6, 8, 10 reps of the following:

•   Pull up 
  
•   Push up on bar
  
•   Reverse Lunge
  
•   Front squat
  
•   Ab roll out
  
•   Skipping x 60 sec - this is not a rest! If you can't skip, do weighted burpees.
  Rest as little as possible between sets 
  

Core:
As many rounds as possible in 5 min. 
-From standing, bend, walk into a plank.
-From High Plank, 10 Cross body Mountain climbers -walk hands back to standing.
-Walk hands back to plank; Pushups x 10, walk hands back to standing.
-Walk hands back to plank; Plank Jacks x 10

Burpees. As many as you can in 2 minutes.
See the video below for more details on these exercises.
Repeat this at least once.


Well done.

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.