9/7/11

After several hard lifting days, time to unwind all of that tension with yoga.. Find a class, tv show, or dvd and get a really good stretch today.

Namaste..

9/6/11

Begin today with a really good warm up of joint mobility and dynamic movement.  Yesterday was a bit of a meat grinder.  Work those shoulder joints and neck well.  We are going to use clubbells and bodyweight today, but you can substitute dumbbells or kettlebells if you don't have access to them.

5 exercises 3-5 sets 20 reps each

20 clubbell pull over / squat / 20 crunches / 5 pull ups
20 clubbell halos 10L/10R / 20 crunches / 5 chin ups
20 clubbell swings / 20 crunches / 5 pull ups
20 clubbell thruster / 20 crunches / 5 chin ups
20 clubbell snatch / 20 crunches / 5 pull ups

Cool down, have a nice day.

9/5/11

Well, we wore out the sled yesterday.  Today, is our version the the Kettlebell Olympics.  We are going to a modified version of the KB pentathlon.  We are going to do most of the exercises, but I substituted swings for push press, as we are going to do clean and press as well as jerks.  Warm up well with joint mobility and dynamic movement, and do your best.

The events are:
All are for six minutes or until you have reached the max reps.  5 minute rest in between sets.
Cleans max 120 reps
Long cycle clean and press 90 reps
Snatch 100 reps
Swings 200 reps
Jerks 120 reps

Remember, it is a competition against yourself.  Take care of your hands, and have fun.

Cool down, have  a nice day.

9/4/11

Going to try and have some fun today.  In my neighborhood, I have an awesome hill.  The workout is another simple but effective cardio/endurance/strength go. Warm up with joint mobility and dynamic movement.  Don't skimp on the warm up, you will need it. 
This is a great team workout.  Use manageable weights because you want to be able to continue for multiple rounds.  If you don't have a team or a partner, you can still do this just modify the length of your course.  Our course is about a half mile.

Heartbreak hill push, carry, & pull

wheel barrow walk jog
farmer's carry jog
sled pull jog

Cool down, have a nice day.

9/3/11

Today is animal day.  We are going to do several movements in conjunction with "animal" movements.  Warm up with joint mobility and dynamic movement.  This workout is going to be a long set of different combos and you will have an allotment of time to complete the round and if you do, keep going..

Each round is 6 minutes.  Work for 6 minutes, then rest for 1 minute. 4 rounds of work + 4 rounds of rest = 28 minutes.
Round 1
10 renegade row 5L/5R / 10yd frog hop
10 double front squat / 10 yd bear crawl
10 plank up downs / 10 yd duck walk

Round 2
10 snatch L/R / 10 yd alligator walk
10 SCDL /  10 yd kangaroo hop
10 Russian twist / 10 yd scorpion hop

Repeat round 1 & 2 as rounds 3 & 4

Cool down, have a nice day.

9/2/11

Today is an easy one.. Rest..

9/1/11

Warm up with joint mobility and dynamic movement.  Today we are going to mix it up a bit with tires, clubbells, body weight, kettlebells, and body bags.  Just the whole kitchen sink.  It will be a good strength and endurance go.  We will split sets between timed and reps to stay on our toes.

timed team tire flips
clubbell squats/pull over (reps)
kettlebell snatch (time)
BBB snap downs (reps)
kettlebell press (time)
pull ups (reps)
BBB high pulls (time)
push ups (reps)
pull ups max

time: 2-3 minutes
reps 20-30

Cool down, have a nice day.