Main Page update

Keep checking the main page, as updates are being posted regularly with info on some of the new equipment.

If you have any questions, please ask.

http://airdriefire.blogspot.ca/

Saturday June 15th, 2013 -You asked for it.

Warm up/Pre-hab as usual. Ask yourself "if we get a call mid-workout, will I have adequate fuel to get through the call when my usual post workout routine is disrupted?" Consider what kinds of fuel you have available to you to grab as you move to the apparatus to ensure you're well equipped for what comes next.

Break out the sand bags. If you haven't used them yet, now is your chance to get comfortable with them, as next shift will be more complicated and require you to be experienced with them. Yes, they are just bags of sand.

Phase 1:
There will be 3 stations, upon completion of your station, move to the next station. Complete as many rounds as possible. You have 20 minutes.

Set up the timer: Choose "Timer 4" and when you're ready, push start. It will time beep for you every 10 minutes.

Station 1: 3 rounds of the following
Burpees x 15
Battle Ropes x 20 sec (10s alternating, 10s double)
Inverted Row or TRX Row x 10

Station 2: 2 Rounds of the following
Sandbag carry on the stairs x 1 (2 for 87)
Wall Ball x 10
Pull ups x 8

Station 3: 1 Round of the following
Tabata.
Pick the bike or Rower -this is difficult to do on the treadmill, if you must, set your top speed on the TM and step on an off.

Tabata Means: 20s hard (hard hard... as in if you had to go 21s you wouldn't be able) followed by 10s of spinning or recovery. Repeat this 8 times (it's only 4 minutes) so find a way to push through.

The key to these stations is not wasting time during transition. It's a high intensity 20 min.

------------------------------
For the next 10 minutes on the clock:
2 Rounds of:
Wide Knee abs x 40
Banana Rock x 30
2 Rounds of:
TRX Pendulum x 10
TRX Archer Pushup x 10 (if you're not familiar, do a normal TRX pushup)

---------------------------------
For the next 10 minutes on the clock:
Actually take the time to cool down -ride a bike for a few minutes
AND Stretch. Try not to still be panting and stiff as you limp to the shower. Get out the foam roller and the fancy new mats and work on your sore/stiff points for at least 10 minutes.

Hydrate. Shower. Go do PR (for 88).

Pyramid -updated

Warm up, Pre-hab.

# of Reps; 10...9...8...7...6...5...4...3...2...1

Between each round, complete one sled pull (50 meters, 3-4 plates) -can be push or pull, you have 3 options to work with now. No need to wait in line! -Yes, 10 sled pulls.

OR if you found last week to be too much for sled pulls, switch out every second sled pull for a session on the battle ropes (10 sec. alt/10 sec. double)

Set up the timer and make sure each round gets faster. If you use "Timer 1" it will count up to 45 minutes and then start over. More Timer instructions will be posted soon, a word document is on the shared drive if you are interested now.

• Pull-ups
• Burpees
• Squats  -depending on your comfort and experience, squat with a bar, DB's, a med ball, or an air squat
• Hamstring Curls on Ball (one leg for increased difficulty) -for those who are comfortable and experienced, replace this with a Deadlift -set your weight to allow you to perform the # reps per round. FORM is key... if you're not comfortable with Deadlifts or are inexperienced, complete curls 
• Push ups with instability -add a form of instability: feet in TRX, hands in TRX, Hands on Bosu with Round side down -there are now 2 TRX's and 2 Bosu's per hall. Again, no lines.
• Inverted Row -under the bar, in the TRX, or if you prefer a row on the bench
• Wall Ball -with the new balls that have come in, make sure that nothing marks the interior walls if that is where you choose to do your wall balls -also make sure the Leather balls aren't damaged by the concrete/brick if you are outside.

Finish with the so-called Polnick Plank Special:
7 rounds: 50 seconds per plank; 10 seconds between each.
Front/Side/Side

Hydrate, cool down, stretch.

Pyramid.... with an update

Warm up, Pre-hab.

# of Reps; 10...9...8...7...6...5...4...3...2...1

Between each round, complete one sled pull (50 meters, 3-4 plates) -can be push or pull, you have 3 options to work with now. No need to wait in line! -Yes, 10 sled pulls.

OR if you found last week to be too much for sled pulls, switch out every second sled pull for a session on the battle ropes (10 sec. alt/10 sec. double)

Set up the timer and make sure each round gets faster. If you use "Timer 1" it will count up to 45 minutes and then start over. More Timer instructions will be posted soon, a word document is on the shared drive if you are interested now.

• Pull-ups
• Burpees
• Squats  -depending on your comfort and experience, squat with a bar, DB's, a med ball, or an air squat
• Hamstring Curls on Ball (one leg for increased difficulty) -for those who are comfortable and experienced, replace this with a Deadlift -set your weight to allow you to perform the # reps per round. FORM is key... if you're not comfortable with Deadlifts or are inexperienced, complete curls 
• Push ups with instability -add a form of instability: feet in TRX, hands in TRX, Hands on Bosu with Round side down -there are now 2 TRX's and 2 Bosu's per hall. Again, no lines.
• Inverted Row -under the bar, in the TRX, or if you prefer a row on the bench
• Wall Ball -with the new balls that have come in, make sure that nothing marks the interior walls if that is where you choose to do your wall balls -also make sure the Leather balls aren't damaged by the concrete/brick if you are outside.

Finish with the so-called Polnick Plank Special:
7 rounds: 50 seconds per plank; 10 seconds between each.
Front/Side/Side

Hydrate, cool down, stretch.

It will be here.... -Updated!

Warm up/Pre-hab as usual.

-Make sure some running or cycling is part of this at the end as we will be working some anaerobic today with some strength focus at the end.

Setup:
Battle ropes & Box outside
Training BA on the apparatus floor just inside the bay with your masks ready
Sled loaded with x3 45llb plates (use both of them)

Station 1:

-Battle Ropes x 10s alternating waves, x10s double waves
-Run the stairs (x2 for 87)
-Pull ups to MAX
-Box Jumps x 10 -focus on a soft landing, head up, tight core to provide stability throughout.

Repeat this x 3
Pull the sled 50m (ideally back to the apparatus floor)
Don your BA (with no rest), time how long it takes and how much air you consume for your HR to fall below 130bpm.

-keep moving with BA on, don't come to a complete dead stop, allow your body to move and circulate the lactic acid that will accumulate. When your breathing is under control.


Station 2:

Down the rack
Bicycle Abs x 30
5 Point Lunge x 6
Deadbug x 45secs
Pushups or Bench press (your preference) x 8-10 reps (or max pushups)
Wide Knee Abs x 40
Bent over rows x 10/s
Banana Rock x 30
Superman x 10

Repeat x 2 (3 if there's time and you're still keen...)
(4 if you're Clarke)

Cool down....hydrate.

From the brilliant mind of Aaron Polnick

Warm up 5 minutes

3 rounds of the following:

1.

Box Jumps x 10

Battle Rope Alternating & double arm 30s

Air Squats x 20

Sled Pull 2 plates (run hard and fast 50m)

2.

Wide grip pull-ups x max

1 arm row x 10/side

Bent over row with Olympic Bar x 10
Standing overhead press with Olympic Bar x 10

3.

Push ups x 12

Bench Press x 10

Incline push ups x 12

ABS

Polnick Plank Special - Tabata Planks

7 Rounds of 50 seconds on 10 seconds off

Front/side/side/front/side/side/front

Stretch!!!!!!!!!!!!

Sunday

Warm up, Prehab, etc. as normal.

These are again super sets.

3 Sets of each.

•5 point lunge x 5
•Box Jumps x 10
(Put the new box to use... It has three available heights)

•hose tower stairs x 1 @88/89, x2 @87
•Man Makers or Burpees or Pushups x 7 (double for burpees, triple for pushups)

•Split Lunge Jumps x 10/side
•Sled pull x 1

Repeat all exercises one more time.

Core: -cycle through each three times
Hanging Abs or Mountain Climbers x 15 (per side for m.c.)
Knee Drive in TRX (feet in handles) x 15
Plank -60s per side (x 3 sides) x 1

To finish:
Pull ups to Max
Push ups to Max.

Hydrate, stretch. Do it again tomorrow morning! :)