November 27th, 2013 -Familiarity

Warm up.
Pre-Hab.

Order doesn't matter so much today, as long as you give each station a shot. Get on this quickly, training starts at 1000hrs.

Part 1:

• Treadmill. -Start at incline of 2.0 for 3 minutes @ 4.5miles/hr. Every even minute after increase the speed by 0.5miles/hr, every odd minute after increase the incline by 2. Stop after 16 minutes.
• Pushups -as many as you can in 30 seconds. Try for 40. If you don't make it, try it again.
• Squats -2 sets. light weight on the first set, try for heavy loads at 6 reps for the second set
• Box Jumps -2 sets of 10. Even if the box is low, try and jump as high as possible
• Down the rack bicep curls -2 sets, reps of 6
• Farmer Carry -2 sets -50ft with at least 50llbs
• Plank -low front plank, hold as long as you can. Try for 4 minutes.
• Pull ups -as many as possible. Do this twice with a 2 minute rest in between.

Part 2:

15 min. As many rounds as possible.

• 60 sec of burpees
• Wall ball x 10
• 30 sec of box jumps
• 60 sec of skipping

Part 3:

Core.

HERE it IS


If you're still a week behind, here's a link: see video. -Credit to Chris Wilson from www.criticalbench.com


Cool Down, Stretch! Water....

November 22, 2013 -Leg Strength with a little Met-Con

Here you go Paulie, let's try this again.

Warm up.
Pre-hab.

7 Rounds. Unless otherwise noted, 7 reps per exercise.

Kettlebell Swings
Box Jumps
5 Point Lunge -only 3 sets per side per round
USB (sandbag) over press
Wall Balls
Pop Pushups
Skipping x60s OR Farmer Carry OR Run the stairs OR Uphill on the TM. I'd take the skipping...this will be a tough one.


Core: Week 2:

HERE it IS


If you're still a week behind, here's a link: see video. -Credit to Chris Wilson from www.criticalbench.com


Cool Down, Stretch! Water....

Nov 19, 2013 -Strength

Warm up properly, no shortcuts to spend time looking in the mirror.
Warm up/ Pre-hab as you are familiar with.

Supersets:

DB Bench Press -3x8
Inverted Row -3x8 -add a weight if you need to

Shoulder Press -3x8
USB (ultimate sandbag) overhead press -3x8

Diamond Pushup -3x12
Pull ups -3x12 or max

TRX Archer Pushup -3x12
Reverse Pull ups -I can't remember the real name here.... But do as many pull ups as you can, assuming you are pretty wiped from the last round, don't worry if it's only a couple. Now that you are at this point of fatigue, from a bench or box, step up to the bar, and lower yourself down. A strong core contraction is required and you must be in control the whole time.
     -3x8

Bent Over Row (USB can be used too) 3x8 -BUT -at the conclusion of your 8th rep, do a farmer carry for the length of the bay.
Burpees 3x10

Down the rack (2x6)

Core: follow along the video, this is the progression from last weeks clips.

The link will be here in the am....HERE it IS


If you're still a week behind, here's a link: see video. -Credit to Chris Wilson from www.criticalbench.com


Cool Down, Stretch! Water....

Nov 6 -2013

Warm up/Pre-hab.

Part 1
Squats -2 x 8
Deads -2 x 8


5 point lunge x 5


Pop pushups 2 x 15
Inverted Row 2 x 8 (increase the angle to increase the difficulty -use TRX or barbell

Underhand grip pull up 2 sets to max

Part 2 -4 rounds
Farmer Carry-2 arms
Farmer Carry-1arm
Skipping x 60 sec

Part 3
Tabata on Bike

Part 4

Core…. see video. -Credit to Chris Wilson from www.criticalbench.com

Arms/Shoulders

Some more strength focus....something you should be familiar with from a few months ago to get into it.

Warm up properly, no shortcuts to spend time looking in the mirror.
Warm up/ Pre-hab as you are familiar with.

-Shoulders & Arms

Part A: 2 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:
TRX Shoulder Press  --Place your feet in the TRX, as if you are doing a push up - but shorten the straps to increase the angle so your feet are slightly higher than your head -this moves your body weight towards the shoulder. Increase the angle to increase the difficulty. Walking your hands backwards also increases the angle, but be careful not to go too far and lose control of your core stability (you will tip over). Aim for 8 reps and adjust the angle accordingly.
Upright BB Row
-----------------------------------
Group 2:
1/4 Laterals 3 sets of 10 reps 2 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 2 sets of 10reps
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms!
------------------------------------
Group 3:
Diamond Push-ups -2 x 10
Skull Crushers, 1 Dumbell per arm, -2 sets x 10 reps -move elbow towards head for increased difficulty
Dips -use the squat rack attachment, not the bench
-------------------------------------------------------------------------------------------------
Group 4:
Down the rack -2 sets, 6 reps per set
Alternating Hammer Curls -2 x 8 reps sets
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
=================================================
Part B:
Tabata on bike.

Part C:
ABS:
Follow the same video from last week. Core…. see video. -Credit to Chris Wilson from www.criticalbench.com




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Cool Down, Stretch! Water....

Oct 26, 2013

Thanks to Dylan for the template.

Part 1; 3 rounds

5 Push-ups

10/side - plank like this: http://youtu.be/4BBfR6_kRHQ

15 Squats

10 Back extensions

Part 2; 7 Rounds

Farmer Carry -length of double bay with 45lbs/side and back

10 Pull ups

Farmer Carry -only weight one side. Same as above. Switch sides each round. 

10 Burpees

Core.

Low Plank -60 seconds
Oblique Plank -60 seconds/side
High Plank with Tuck x 10-15/side (from high plank drive knee to chest, requires whole core contraction for stabilization
Hanging Single Leg Raise x 10-15/side (from hanging position, bring one leg up to 90 degrees, slow, and in control)
TRX Pendulum x 10/side
Hanging Abs x 20

Oct 9, 2013

Warm up, prehab
-Start with Tabata on bike/rower when you are warm:
20s work: 10s recovery x 8

Pyramid...
(#reps/set = 10...9...8...7...6...a second tabata!...Abs..Done)
It's not a full pyramid, so make sure the intensity stays high.

Push ups on ab ball  {alternative push up challenge: click here; For decreased difficulty, remove ball}
Inverted Row on TRX
Box Jumps (increased difficulty: land on bosu)
Hamstring curls on ball or TRX
Hammer Curls/Bicep Curls (alternate between the two on each round)
T-Bar Row
Incline push-ups on TRX or Archer push-up in trx for increased diff. 
Cross Body Plate Drive
Pop Squats
Concentration curls

ABS
3 sets:
Banana Rock x 30
Wide Knee abs x 40

STRETCH!