7/31/11

In an effort to keep things fun and interesting, today we are hitting the woods.  Warm up with the usual joint mobility and dynamic movement exercises and then proceed.  If you aren't near a park with trails to run or walk, use whatever environment is around you. I am sure that we will improvise some stuff on the fly, but below is the guts of what we will be doing today.
So here goes:

400m creek run
15 yd army crawl
30 body weight jump squats
15 seal push ups

8 rounds

Cool down, have a nice day..

7/30/11

Warm up today with joint mobility and five calisthenic exercises you HATE.  The only way to work on improving is to work on this we don't do well.  I have to work on improving my flexibility and balance.  We all have something to that we need to work on to get better.  So take 5 or 10 minutes and focus on improving your strength, speed, flexibility, stamina, or balance. 

All right, now to get going.  Today we are going to do body weight/kettlebell circuit for 25 mins.

5 box jumps
10 ab wheel
10 OH squats 5L/5R
24 see saw press 12L/12R
5 burpees
25 minute go.. As many rounds as possible.

Cool down, have a nice day.

7/29/11

Today, some stretching, joint mobility and dynamic movement. Otherwise, rest... and recuperate.. Tomorrow we will be back at it.  Have a great day!!

7/28/11

"Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship."-Buddah  So with that in mind begin your workout with joint mobility and dynamic movement.  Really on focus on why you are doing these movements rather than just getting through them so you can get your workout over with today.  Everyone has bad days, make today a thoughtful and great one. 

Today we are doing single arm kettlebell 2 minute drills with 30 seconds rest. 

3 rounds of 5 exercises 

5-10 reps per arm and then switch hands for 2 minutes
swing
hi pull
clean 
press
snatch 

Cool down, have a nice day..
 

7/27/11

Warm up with joint mobility and dynamic movement.  Today is going to be a body weight challenge day.  My friend Zach has a page on FB called "Get Wrestling Strength" and his challenge is as follows.  We are going to get a good sweat going prior to doing the challenge.

10 rounds
25 yd hill sprint
10 star jumps
10 box jumps
5 ab wheel
10 yd bear crawl

When you are finished
Time yourself, do not move on to the next exercise and before you have finished the prior one.
100 squats (full range of motion)
50 pull ups
75 push ups

Cool down, have a nice day.

7/26/11

Today, shake out the cobwebs and get 'er done.  Warm up with joint mobility and dynamic movement.  Then 4-5 minutes of simple calisthenics. Today we are working on our strength and endurance.  This will be a crusher. When you are ready lets go..

All exercises are for 1 minute on/ 20 seconds off
25 total sets. (you will go through this 5 times)
jump rope
goblet squat thruster
sit outs
hand to hand swing
barbell or double kettlebell bent over row

Cool down, and have a nice day.

7/25/11

The tire tosses were fun yesterday.  Hope you enjoyed them.  If you don't have a tire, most recycling centers or auto repair places will just give them to you.  So, onto today.. Warm up with joint mobility and dynamic movement, and then we will get into it.

5 rounds for time be as quick as you can, but don't sacrifice form to just get through it. 
3 TGUs L/R
10 TRX pistol squat L/R (If you don't have a TRX system, hold onto the sides of a door opening)
10 triple crush (curl, press, tricep extension)
15 hanging leg raises

Rest and then go again.

Cool down, have a nice day.

7/24/11

Today begin with the a warm up of joint mobility and dynamic movement. Really focus on working the "grease" into those joints.  The warm up really is essential to prepare yourself and limit injury.  So don't skimp on it.

Backyard fun today:  3-5 rounds

5 tire tosses
10 tire presses
5 rope climbs
25 push ups
30 snatches
20 yd wheel barrows
20 yd buddy carries
5 rounds hurdles
50 body weight squats
sprints
1 minute ropes

Cool down, have a nice day.

7/23/11

Today begin with usual warm up of joint mobility and dynamic movement. Then 3 rounds of 30 second intervals of jumping jacks, high knees, mountain climbers, and sit outs.  We are going to do a circuit today.

Circuit 1
20 yd kettlebell shuffle ( hold bell by the horns, bottom up, get in an athletic stance and shuffle laterally)
20 bottom up press
20 lunge (10L/10R)
10 swings

5 rounds

Circuit 2
20 yd rack walk
20 yd OH walk
5 double thrusters
10 SCDL (suit case dead lift)
5 pull ups

5 rounds

Cool down, have a nice day!!

7/22/11

Today after a hard week, I am going to do some yoga and focus of joint mobility and some light ab work.  Tomorrow, we will get back at it, but find something low impact and "light" to do today.

7/21/11

Warm up today with joint mobility and dynamic movement. Focus on really working to grease those joints today. During the dynamic movement (power skips, gorilla jacks, giant steps forward/backward) try and get a good sweat going, because today we hit the junk yard.

Phase 1
5 sets of 5 reps

log front squats (use kettlebells or dumbells if you don't have a log)
kettlebell renegade rows
barbell or double kettlebell jerks
barbell or double kettlebell power cleans
barbell power snatch (if you don't have access to a barbell and you did yesterday's workout, go light here with kettlebells)

Phase 2
5 20 yd power wheel walks
20 tire flips
30 sledge smashes 15L/15R
5 20 yd prowler push/pull
5 body bag tosses

Cool down, have a nice day

7/20/11

Warm up with jumping jacks, body weight squats, high knees, and skaters (you stand in a stationery position and pretend like you are skating by moving from one leg to the other in a skating motion).  Do them all for 30 seconds each for 3 rounds (6 minutes).  It is a good vigorous warm up.  Then begin.

This is a simple but effective one:

1 minute of ketttlebell snatches L
1 minute of kettlebell snatches R
5 pull ups
10 dips
10 seal push ups

10 rounds

Cool down, have a nice day.

7/19/11

Today we are going to hit the Bulgarian Body Bag (BBB).  Warm up with join mobility and dynamic movement. Work on hips, forearms, and lower back specifically.  The BBB taxes those three areas the most.  When you feel ready , get after it..

20 minute go amrap (as many rounds as possible)

20 spins 10L/10R
30 lunges 15L/15R
15 upright row (with top handles)
15 hammer curls
15 snap downs
20 yd sprint

Finish:
2 minute BBB burpee challenge

Cool down, have a nice day.

7/18/11

Warm up with joint mobility and some calisthenics.  After yesterday I am going to give the hands a little rest, but unfortunately not the forearms.  Some running, some jumping, some pushing, some pulling.  A little of everything.
So here goes:

800m run
5 broad jumps
10 chin ups
20 push ups
10 ab wheel

3 rounds

Cool down, have a nice day.

7/17/11

Begin with our usual warm up of joint mobility and dynamic movement, and then we will get after it.  Today is going to be heavy, medium, light swing day.  All will be done for time.  We are going to do single arm swings, 2 handed swings, and hand to hand swings.

*Rest 1-2 minutes between intervals.*

Set 1
single arm:
light 3 minutes (switch arms after 1:30)
medium 2 minutes (switch arms after 1:00)
heavy 1 minute (switch arms after 30 seconds)

Set 2
2 handed swing
heavy 1 minute
medium 2 minutes
light 3 minutes

Set 3
hand to hand
heavy 1 minute
medium 2 minutes
light 3 minutes

Cool down, have a nice day.

7/16/11

Warm up today with joint mobility an dynamic movement.  Really focus on the shoulders, neck and hips. We are going to do combo ladder workout today. You can use barbells, kettlebells, or dumbbells. What ever you have handy.

5 rounds of 1 rep of each, then 2 reps of each, 3 reps, 4 reps and 5 reps
All reps are done in succession. No rest until the 5th burpee.  Take a short rest and get after it again.

dead lift
power clean
power snatch
burpee

Cool down, have a nice day.

7/15/11

Warm up today with some joint mobility and dynamic movement.  It is going to be a light day after yesterday.  I am going to to do a Qi Gong http://en.wikipedia.org/wiki/Qigong DVD that I have today.  Also, I am going to take a long walk with my dog. Finally, some ab work.

50 back extensions
5 sets of 10 on the ab wheel
5 sets of 20 TRX knee tucks
5 sets of 10 hanging leg raises
5 sets of 10 TRX sprinters
1 burn out set on the bosu ball.

Cool down, and have a nice day.

7/14/11

Today warm up with joint mobility and calisthenics. Then we will get right into it. This is a workout that my friend Ken Blackburn gave me. It is for Long Cycle Clean and Jerks.
It is a pyramid set of reps and rest.
Use double kettlebells and you clean and jerk each rep. After each set take a short break. Try not to let your break exceed 1:30.
This the rep range
3-5-7-9-11-13-15-13-11-9-7-5-3

Cool down, have a nice day.

7/13/11

Today spend some extra time with joint mobility and dynamic movement.  Focus on really working through each section of your body to your blood going.  Today is a simple body weight go..

4 rounds of 25 each
burpee into a jump pull up
medicine ball smashes
squats
bench dips (place your hands on a step or bench and place your feet on the floor or another bench)

1 mile run

Cool down, have a nice day

7/12/11

Good morning.. Today start of with joint mobility and dynamic movement.  Then we will get into it.
So here goes:
24-18-12-6 rep ranges

Sit outs
2 handed swings (heavy)
One legged dead lift 12/12, 9/9, 6/6, 3/3
box jumps
ring rows
kb see saw presses 12/12, 9/9, 6/6, 3/3

It is four rounds, try and get through them with alrap.  Cool down, have a nice day.

7/11/11

Today we are going to do a combo work out.  Warm up with joint mobility and dynamic movement to get the blood flowing.  I really like doing Turkish Get Ups (TGU) and today I have a good TGU workout for you guys.

The sequence:
1 rep L/R of TGU followed by 2 squat thrusts and 1 minute of jump rope
2 reps of TGU, 4 squat thrusts, 1 minute jump rope
3 reps of TGU, 6 squat thrusts, 1 minute jump rope
4 reps of TGU, 8 squat thrusts, 1 minute jump rope
5 reps of TGU, 10 squat thrusts, 1 minute jump rope

3 rounds

Try and do all of the TGUs in succession, but if you get say 3 in a row and then have to go to singles for the last two, that is ok.. Cool down, have a nice day.

7/10/11

Today is going to be Bulgarian Body Bag day, or BBB day.  Start off with joint mobility and calisthenics.  Once you are warmed up, time to get after it.  The BBB is a tremendous tool, it increases endurance, grip strength and mental toughness.  It is a great full body implement and "fun" to use.

50 reps of each

BBB burpees
Spins 25L/25/R
Hammer curls

rest

Jump Squats
Presses
Snap downs


rest

Cossack squat 25L/25R
Dough nut swing (take the handles of the BBB and hold the together to form a circle and swing it like a KB swing)
Floor wipers
Sit ups

500 reps. Cool down, have a nice day..

7/9/11

Today we are going to do some tabata training.  One exercise, 20 seconds of work, 10 seconds rest, for 8 sets. It is a total of 4 minutes.  I like to pick 5 or 6 exercises. Make sure you go through each of them one at a time. This is not a circuit.
Ropes : double waves, corkscrews, alternating waves, judo throw 2x
Clubbell pull over squats
body weight rows
box jumps
double jerks
burpees
abs

Go hard on each exercise.  Cool down, have a nice day.

7/8/11

Good morning... Start off with some joint mobility and dynamic movement.  Grab a medium kettlebell weight for yourself and get ready.
Set your timer for 15 seconds on/15 seconds off
snatch for 15 seconds with one arm when the buzzer goes off, put your kettlebell down and begin to body weight squat.  So the sequence is snatch L, BW squat, snatch , BW squat...

Continue this for at least 40 sets, but no more than 80. Enjoy. Cool down, have a nice day.

7/7/11

Back at it today. Nice joint mobility warm up follow by 1 minute of body weight squats, 1 minute of jumping jacks, and 1 minute of burpees just to get the blood pumping.

Set the timer for 25 minutes.  Non stop 25 minute go. Try and get as many rounds as possible (amrap) with as little rest as possible (alrap).

400m run
10 over head squats (5L/5R)
1 rope climb (if you don't have a rope do 5 pull/chin ups instead)
30 swings
10 Seal or hindu push ups
10 hanging leg raises

Repeat. Remember just keep pushing through it.  Cool down, have a nice day.

7/6/11

After several hard days of training. Today will be a lighter day.. I believe that you need to take a day off from the pounding and heavy impact of kettlebell/weight training, but you should still do something.  Even a leisurely walk is better than nothing. So here is my plan for today.  Back at it tomorrow.

20-25 minutes of joint mobility/yoga/pilates movements
5k trail walk with the dog.

Cool down, have a nice day.

7/5/11

Good morning, warm up with joint mobility and some calisthenics.  Then get after it.
20 clean and jerk L/R
1 minute jump rope
1 minute body weight squat
rest
20 snatches L/R
1 minute jump rope
1 minute burpees
rest
40 goblet squats
1 minute jump rope
1 minute ab wheel
rest
20 renegade rows L/R
1 minute jump rope
1 minute box jumps

Try and get through it 3-5 times. Cool down, have a nice day.

7/4/11

Happy Independence Day!!  Today is a team work out.  Try and get a few people together. 4-5 is ideal (including yourself), and map out a course today the 2nd Annual Fourth of July FIST farmers walk.

For those who are not familiar with what farmers walk is, you simply carry 2 dumb bells, kettlebells, buckets of sand or rocks, like you are wheeling a wheel barrow.  Don't let the weights pull your shoulders down and strain your traps. try and maintain good posture and pace. 

After our warm up, everyone will work for 30 seconds and the "rest" for 90 seconds based on a 4 person team. Try it and have fun.  Cool down, have a nice day.

7/3/11

Today, start off with a nice joint mobility and calisthenic warm up.  Then we move into a strong lift and cardio combo day.  We will utilize barbells and body weight to get a great sweat.  Also if you have a treadmill, rower or bike that will come into the equation as well.

5 Barbell power clean/10 squat thrust
5 Heavy suit case dead lift/30 second airdyne sprint (no bike? sprint on the street, row, or jump rope)
5 Barbell Squat/10 pull ups
5 Double snatch/10 push ups
5 Steel Log press/10 tuck jumps

Try and get through each round with as little rest in between movements as possible.  5-10 rounds. Cool down, have a nice day.

7/2/11

Today chalk up, sweat bands, and after a good joint mobility and calisthenic warm up proceed to today's fun.
Today will be broken up into 2 minutes of work followed by 1 minute of rest for 10 rounds.

1 minute of man makers will be done through out the whole sequence.
1 minute of alternating exercises alternating 1 arm row (5 reps L then 5 reps R switching back and forth for a minute), snatch L for a minute, snatch R for a minute, jerk L & jerk R.
So here is how it will look

Perform this sequence twice.

1 min man maker
1 minute one arm alternating row
1 min rest

1 min man maker
1 min snatch Left arm
1 min rest

1 min man maker
1 min snatch Right arm
1 min rest

1 min man maker
1 min Jerk L
1 min rest

1 min man maker
1 min Jerk R
1 min rest

Cool down, have a nice day

7/1/11

Today after a hard week, do a good warm up, then take a long walk or easy jog.  Follow that up with some calisthenics and good joint mobility movements and call it a day.  If you have access to a pool, swim some laps at a leisurely pace just to get your blood flowing.
Tomorrow... back to work..