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
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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!
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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
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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]
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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!

Oct 5, 2013 - Open House

With the open house today, time will likely be tight for everyone. 

So here's an idea for a quick one that should take you 30 min including warmup. 

Complete your pre-hab and movement prep. 

The first section includes warm up components, so don't delay, jump into this one. 

Part 1: (total 5-6min)

Skipping x 2min

Jumping Jacks x 20

Push-ups x 10

Skipping x 60s

Run the stairs: x 2 @87&88, x1 @89

3-7 pull-ups. 

Part 2: -if there are not enough TRXs to go around work on Part 3 or 4 first. 

TRX: 3 rounds -5-6 min total

-Archer push-up x 10

-Ts/Ys/Ws x 12 

-Row x 10

-knee drive x 10

-Pendulum x 10

-Pike x 4

Part 3: 5min including 60s cool down

Tabata

-on bike, 20s hard : 10s spinning recovery x 8 rounds

Part 4: 3 rounds 6-8min

-Dips x 10 (use rack attachment, not bench)

-5 point lunge x 5

-Pop push-ups or push-ups hopping over med ball x 10

-Hammer curls x 10 -this can also be done with a sandbag. But don't let the set up slow you down. You're on the clock. 

-Skipping x 60s

-Step up (onto box with knee drive) x 10/side

-finisher: row 1000m

If the rower is taken, pick your poison and match the time the rower outs in. Don't forget the stair climber at 89!

Now get your PR face on. 

And keep moving forward. 

Whiteboard

Sept 3, 2013

Big day of training again today. 

I understand not many (if anyone) had time to get their morning workout in last shift. So if you have time for the full deal today, refer back to the workout from last shift. 

On these busy days, which don't sound like they're coming to an end, consider trying to fit something smaller and simpler in. 

If you have 15-20 minutes:

-Do your pre-hab, warm up. 

-Include a mix of push-ups, pull-ups and burpees in the warmup. 

-Bike Tabata (4min)

-push-ups to max

-pull ups to max

-hanging abs to max

Get geared up for training!

Also keep in mind that if you normally workout for 60-80 min and then have a second big breakfast and now you're doing 15 min or nothing at all, adjust your food intake accordingly. 

Check out the main page (link at the top on left) for some updates on new equipment.