11/30/11

Warm up.. Yoga.. Namaste

11/29/11

Warm up with joint mobility and dynamic movement.  Today we are going to do HICT (High Intensity Circuit Training).. 5 exercises, 25 seconds of work and 5 seconds to get to the next spot.  These workouts simulate "game" conditions for athletes and push physical and mental endurance. 

25 seconds on / 5 seconds off
20 rounds

Set 1

Ropes (double waves, alternating waves, corkscrews, judo throw, wave from your knees)
Chest to bar
Dips
2 handed swing
Medicine ball slams

Set 2

Ropes
Double press
Gorilla jack
Russian twist
High knees

Set 3

Ropes
Ukrainian Dead Lift
Pull ups
Lunge
Ab wheel

Cool down, have a nice day..

11/28/11

Warm up with joint mobility and dynamic movement.  Make this an extended warm up.  You really want a sweat going today.  We are going to do a strength day.  Short reps, longer rest, and multiple sets.  Just the basics.  Only 3 exercises.

9 sets of 3 for each exercise
1st 3 sets moderate weight, 2nd 3 sets increase by 10-15 pounds, 3rd 3 sets challenging weight.

Barbell dead lift
Barbell Power clean
Barbell Back or Front Squat

These exercises can all be performed with dumbbells or kettlebells as well.

Cool down, have a nice day.

11/27/11

Warm up with joint mobility and dynamic movement.  Today we are going to change it up a bit and use the clubbells.  They are a great tool, and we haven't busted them out in a while.  Great grip developer as well as another way to stimulate your muscles.

5 rounds
2-3 minute rest in between rounds

20 thrusters
20 pullovers
20 halos (10 R/10L)
20 front swing
20 club crunch

If you don't have access to clubbells, you can do these exercises with a kettlebell, barbell plate, or a dumbbell.

Cool down, have a nice day.

11/26/11

Warm up with joint mobility and dynamic movement.  Then get right right into the workout. 1 minute of work followed by 20 seconds of rest for 20 rounds.  Today we are going to mix up kettlebell movements and body weight movements.  This is a good strength and endurance workout.  It also is a full body go, so really get warmed up prior to starting.

30 rounds of 1 minute of work / 20 second of rest

2 hand swing
mountain climbers
sumo squat/upright row
sit out
double clean and jerk

5 minutes of abs

Cool down, have a nice day.

11/25/11

Warm up with joint mobility and dynamic movement.  Time to run off that pecan pie, and stuffing.. Hopefully you enjoyed Thanksgiving and now it is time to get back to work.  Nice cardio workout today that is simple but very effective.  If you have family or friends from out of town, no need for the gym.  Just a nice track or trail. 

Run 1/4 mile
20 push ups
30 squats

Repeat 12 times = 3 miles, 240 push ups, 360 squats

Cool down, have a nice day.

11/24/11

Happy Thanksgiving!!  Enjoy today, but first time to do a little work.. Today we are going to a heavy-medium-light workout.  Warm up with joint mobility and dynamic movement.  Work those kinks out...  Then begin.


10 rounds

This is 1 round:


1 heavy -3 medium -5 light  reps of 1 arm dead snatch
5 box jumps
5 light - 3 medium - 1 heavy reps 1 arm dead snatch
5 box jumps
rest 30-45 seconds in between rounds

This link is Steve Cotter performing the 1 arm dead snatch
http://www.youtube.com/watch?v=obpGlXe3pnk

Cool down, have a nice day...

11/23/11

Today get a good stretch and do some yoga or an extended joint mobility and dynamic movement session. 

Namaste..

11/22/11

Warm up with joint mobility and dynamic movement.  Today we are going to do the Randy Couture crazy 8 workout.  This can be done with kettlebells, barbells, or dumbbells.  It consists of 8 exercises, 8 reps, and 8 rounds.  It is very challenging. 


8 reps each for 8 rounds
30 seconds rest in between rounds

double bent over row
suit case dead lift
suit case lunge (8 per side)
double clean
double front squat
double upright row
double press
double snatch (single arm if you feel more comfortable)

Cool down, have a nice day..

11/21/11

Warm up with joint mobility and dynamic movement.  We are going to use just body weight today.  A simple circuit, but very effective full body workout.  Try and get as many rounds as possible in the 25 minutes.  Rest as you need it.

Set your timer for 25 minutes amrap

5 chin ups
15 seal push ups
15 box jumps
5 pull ups
25 cossack squats
35 jumping jacks

Cool down, have a nice day.

11/20/11

Warmup with joint mobility and dynamic movement.  It is warm out today, so we will take advantage of the good weather.  We haven't done a team "walk" in a  while..  So be prepared to push and carry.  Also, I have a few other tricks up my sleeve as well...

Cool down, have a nice day...

11/19/11

HIIT training today.  Tabata protocol.  20 seconds of all out work followed by 10 seconds of active recovery for 8 sets.  Active recovery can be jumping jacks, walking back and forth, or jogging in place. Just don't stand still.  Really push yourself each set to get maximum effort.  Warm up with joint mobility and dynamic movement.  Then get after it.

20 seconds on / 10 seconds off for 8 sets
Complete 8 sets of EACH exercise before you move on to the next one.

ropes (2x waves, corkscrews, alternating waves, judo throws)
double jerks
double front squats
suit case dead lift
mountain climbers
chest to bar row

Cool down, have a nice day.

11/18/11

Enjoy today..  Rest day..

11/17/11

Body bag day today.  We are going to switch things up and use the gym boss timer and go for time.  The time sequence is going to be 1 minute of work 30 seconds of rest.  The body bag is a great strength and endurance tool.  I have found that it really helps with mental toughness.  It crushes your grip and dares you to quit.. Don't quit!!

1 minute of work / 30 seconds rest
2-3 rounds

spins left
spins right
upright row
BBB burpee
lunges (alternate legs each rep)
press
hammer curls
donut swings
good mornings
snap downs

Below is a demonstration of BBB burpees 

http://www.youtube.com/watch?v=QUfVjtJirdo

Cool down, have a nice day..

11/16/11

Today is a recuperative day.. So do a longer a session of joint mobility and dynamic movement. I am hitting the yoga mat..

Namaste..

11/15/11

Prayers go out to FIST member IL, MKF, and his family.  IL lost his mother-in-law yesterday, and she was his second mother.  Special prayers to MKF, IL's wife, as she is the older sister I never had growing up.  Mrs. K was a special person and we shall all miss her.

Warm up today with joint mobility and dynamic movement.  Today we are going to do the grab bag workout.  You simply write down 10-15 different body weight, kettlebell, or exercises and then pick them out one at a time. Instead of doing them for reps, we will do them for time..

2  rounds

40 seconds on / 20 seconds off

swing
push up
bent over row
double thruster
sit out
double cleans
scissor kicks
clean and jerk (left)
clean and jerk (right)
russian twist
jump squat
halos (alternate L/R)
plank position alternate bringing knees to elbows
snatch (left)
snatch (right)

Cool down, have a nice day..

11/14/11

Woke up today not feeling as sore as I thought I would be, time will tell through out the day.  Going to hit the trx system today for some body weight exercises.  Warm up with joint mobility and dynamic movement.  I spent some extra time here just to really get the blood flowing.

10 rounds

10 trx knee tucks
10 rows
10 pistol squats 5L/5R
10 curls/tricep extensions
10 chest press

1 minute airdyne bike

Cool down, have a nice day..

11/13/11

Participated in the Tough Mudder Race today..  Hope you either rested or came up with a great workout.  Sorry I didn't post one.

11/12/11

Today we are going to hit it outside.  Winter is approaching and we have to take advantage of favorable weather.  Begin with joint mobility and dynamic movement.  Then hit a quick 3 minutes of calisthenics (no gorilla jacks, see below) .  Very simple workout today.

25 minutes amrap

25yd farmers walk
25 push up
25 sit up
25 2 handed swing
25 gorilla jack

Cool down, have a nice day.

11/11/11

Veteran's Day today, so be thankful and honor the men and women who fought and continue to serve to protect our way of life.  Also, a happy belated birthday to the USMC!! Ooorahh!! 

Begin with joint mobility and dynamic movement.  Get into those hips and lower back, the BBB has a tendency to work its way into those areas.  Get your sweat going and then begin.



20 double clean and jerks
1 minute jump rope
1 minute body weight squats

40 snatch 20L/20R
1 minute jump rope
1 minute bicycle crunch

40 lunges 20L/20R
1 minute jump rope
1 minute squat thrust

20 renegade row 10L/10R
1 minute jump rope
1 minute box jump

50 single arm swings 25L/25R
1 minute jump rope
1 minute cossack squats

Cool down, have a nice day..

11/10/11

Warmup with joint mobility and dynamic movement.  Today we will be using the deck of cards with the BBB.  Pick 5 exercises and flip the card.  Face cards are 10 reps, and aces are 11.  Whatever the last card is, that is what you finish your last 3 exercises with rep wise.  So you should get a total of 11 rounds of the 5 exercises you pick.  This is a tremendous endurance workout.  It is also mental.  Don't let the aces get you down, there are only 4 of them.. El Diablo will be flipping.  So be prepared for his "special" deck.

11 rounds (52 in a deck your last card is how you finish)

Snap downs
Thrusters
Hammer curls
Burpees
Donut swings

Finish up with 4 minutes of abs..

Cool down, have a nice day..

11/9/11

Yoga.. Breathe and stretch.. Tough static movements last night.  Today invigorate those muscles.  Find a good routine and focus.

Namaste..

11/8/11

Warm up with joint mobility and dynamic movement.  Today we are going to be mixing a work set with a static set.  30 seconds of each.  The static set forces your body to deal with time under tension.  This will force all of those "stabilizers" to really work over time and it will increase your over all strength.

Go through each twice.

1 minute break in between sets.

30 work/30 static

Swing left / rack
Swing right / rack
Goblet squat / goblet squat hold
Bottom up press holding horns / b.u.p. hold

Snatch left / over head hold
Snatch right / over head hold
Russian twist / V hold
Triple crush / half curl position hold

Cool down, have a nice day.

11/7/11

Today begin with joint mobility and dynamic movement.  Simple body weight workout today.  5 exercises with a descending rep range of 50-40-30-20-10-5.  Get a good warm up and get going.  Pick 6 exercises.  Our 6 are as follows:

Squats
Gorilla jacks
Feet to the ceiling (start on your back and kick your feet up to the ceiling)
Push ups 
Squat thrust
Pull ups

2- 15 minute periods amrap
3 minute break in between period

Cool down, have a nice day.

11/6/11

After watching the Midshipmen do all of those pushups yesterday, I figured we should return the favor. Posting remotely from the shores of the Chesapeake where there is no time to "fall back". Just an extra hour to get things done. So begin with joint mobility and dynamic movement and the begin.

100 Double man makers

6 minutes abs

Cool down, have a nice day!!

11/5/11

FIST trained birthday tradition, Garrett is 14 today, so all must do 14 burpees and 1 to grow on to celebrate.  Then on to the workout.  Begin with joint mobility and dynamic movement.  Get a good sweat going.  400/50s today.  So lace 'em up and get ready to run a bit.

Run 400m or .25 mile
50 body weight squats
Run 400m or .25 mile
50 clean and jerks 25L/25R
Run 400m or .25 mile
50 push ups (if you can't bang out 50 in a row then do them in sets. focus on good form rather than speed. don't move on until you have completed 50 reps.)
Run 400m or .25 mile
50 2 hand swings

Rest 5 minutes and then repeat. Don't forget the Birthday burpees!!

Cool down, have a nice day..

11/4/11

Rest up.. Light day.. Easy jog, walk the dog, stretching etc..

Have a nice day..

11/3/11

Warm up with joint mobility and dynamic movement.  Chalk up for snatches today.  We are going to combine kettlebell snatches and some body weight exercises for our workout today.  Ballistics and plyometrics.  Aside from being fun and breaking up the workout, you will get the benefit of the explosive power movement of a snatch as well as using your own body weight.  Use a moderate weight, because there are a ton of snatches...


24-16-8 reps

Snatch/split jumps
Snatch/star jumps

Cool down, have a nice day..

11/2/11

Today is going to be a body weight day for me.  I am going to hit the backyard and do a quick circuit.  So warm up with joint mobility and dynamic movement.  Grease those joints..  Set up a shuttle run course, and if you have a power wheel you are going to need that too.

25 mins amrap

30 yd shuttle run
1 rope climb (do 5 pull ups if you don't have a rope)
1 wheel walk (no wheel? no problem. do 30 yd bear crawl instead)
50 Cossack squats 25L/25R

Cool down, have a nice day...

11/1/11

Today, time to work off your Reese's peanut butter cups.  2-4-6-8 ladders combine strength conditioning and and endurance.  Pick 5 exercises and go through each 2x, 4x, 6x, and 8x to complete 1 full set.  I try and pick exercises that hit the whole body so you are in constant work mode through out the whole set.

2-4-6-8
30 minutes amrap

2 hand swings
Figure 8 / static hold
Kettlebell jump squat
Clean and Jerk (2-4-6-8 each arm)
Squat thrust

Cool down, have a nice day.