8/14/11

Although we like to push ourselves at FIST, we still have to remain safe.  So lightning may derail the FIST farmers walk this morning.  That said, it will not derail our efforts to get a workout in today.  HQ may be cramped, but we will get it done.  So warm up with joint mobility and dynamic movement. 

Grab bag workout.  Put 10 kettlebell and body weight exercises in a bag.  Pick them out and place them in order. Do 15 reps of each. For example, you pick 1 arm swing, that is 15 reps of swings per arm.  You can put down anything... single bells, double bells, what ever you like.. It is really fun and keeps everyone guessing. 

Cool down, have a nice day, and avoid the puddles..

8/13/11

I was talking to a friend at work yesterday, and I brought up this workout, and realized that we hadn't done it in a while.  It is the Gruenwald 1000 with the BBB.  So warm up well and get ready to tax your grip and mental fortitude.

Here it is:

Jim Gruenwald's 1000 Rep Work Out

4 sets of 10 exercises with reps in order 10, 40, 30, and 20. The first set of 10 exercises done 10 times each as a warm up. After each set is done I normally take a 1-3 min break to get water. There is no stopping until the 10th exercise of each set is done.

The 10 exercises are:
1) Spins (reps are split to half each direction)
2) Snap downs
3) Good mornings (bag on shoulders)
4) Body Twist (bag on shoulders)
5) Squat jumps (bag on shoulders)
6) Military Press (long handles) (Can substitute push press with short handles)
7) Hammer Curl (Can substitute regular curls)
8) High Pulls
9) Sit ups
10) Push ups

Do set of 10 reps for all 10 exercises, 1 min break, do set of 40 reps for all 10 exercises, 2-3 min break, set of 30 reps for all 10 exercises, 1-2 min break, set of 20 reps for all 10 exercises. Sometimes on the last set of pushups I make them hold at different points to determine mental toughness and muscular endurance. Workout done!

8/12/11

Take your dog for a nice long walk.. Go for an easy run. Light calisthenics.. Easy day..

8/11/11

Today warm up with joint mobility and dynamic movement. It is going to be a high pace low rest buzz circuit today.  Set your timer for 25 seconds of work and 5 seconds rest (really 5 seconds to get to the next station) and for 25 sets.  Pick 5 exercises and you go for 12.5 minutes hard..  rest 2.5 minutes.. and then hit it again.  Switch up set 2 but ropes must remain.

Set 1
ropes (double waves, alternating waves, corkscrews, judo throw, and snakes)
heavy 2 hand swing
burpees
double bent over row
BBB snap downs

Set 2
ropes
hand 2 hand swing
ladder climbs
figure 8 static hold
BBB spins L/R (do 5 Left then 5 Right and keep going that way until the buzzer sounds)

Cool down, have a nice day.

8/10/11

Today we are going to do a barbell workout.. We are going to combine all of the Olympic lifts and make them into a circuit.  So begin with joint mobility and dynamic movement.  Then load your bar with a manageable weight for doing multiple reps/sets.. This is an endurance workout so I don't go heavier than the bar plus 25s on each side.

Each lift is done in succession. Don't move on to the next exercise until you have finished the previous one.

4 rounds

5 dead lift
5 power clean
5 jerk
5 hanging leg raise
5 burpee

Cool down, have a nice day..

8/9/11

Today warm up with your usual joint mobility and dynamic movement routine.  Spend a little extra time going through each movement to grease up for the workout.  Today we are going to do a VO2 max snatch workout.  http://en.wikipedia.org/wiki/VO2_max  This is an outstanding way to push your limits..  Focus on remaining consistent with your reps.

15 seconds on / 15 seconds off  40 sets
It goes like this for 40 sets:
snatch left
rest (bounce in place)
snatch right
rest (bounce in place)

Cool down, have a nice day

8/8/11

Yesterday we hit it pretty hard.  Today will be no exception.  Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all body weight exercises. So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10.  Do 10 of each. Try and do 5-10 rounds w/alrap.

Love:
push ups
squats
burpees
sit outs
pull ups

Hate:

lunges
box jumps
cossack squats
dips
back extensions

Cool down, have a nice day..