10/7/11

Today.. easy jog, walk the dog, rest and get ready to kill it this weekend....

Have a great day..

10/6/11

Almost everyone seems to be thinking about Apple founder Steve Jobs today and rightfully so.  He was a true visionary.  Sadly, his life was cut short by that insidious disease pancreatic cancer.  Most people know someone or someone's family that has been afflicted with these horrible diseases.  Think about them today and take care of yourself.   Let's find the cure to kill cancer in all of its forms!! 

So today we warm up with joint mobility and dynamic movement.  Think about those who would give anything to be able to exercise, walk their dog, or play with their kids whatever you want.  Just take the time to reflect.

Set 1

Constant reps of  2 handed swings (10 throughout ) and ascending burpees (10 swings-1 burpee, 10 swings - 2 burpees, all the way up to 10 burpees)

10 2 handed swings / 1 burpee - 10 burpees

Set 2

Constant reps of  snatches (10 throughout 5L/5R) and ascending sit outs

10 snatch / 1 sit out - 10 sit outs

Set 3

Constant reps of lunges (10 throughout 5L/5R) and ascending leg lifts

10 lunges / 1 leg lift - 10 leg lifts

Set 4

Constant reps of jerks ( 10 throughout with doubles) and ascending jump squats

10 jerks / 1 jump squat - 10 jump squats

Cool down, have a nice day.

10/5/11

Warm up today with joint mobility and dynamic movement.  Today is very simple, all you need is your own body weight, a pull up bar, and a jump rope.  So after you are warmed up have at it.

10 rounds (no rest)

1 minute jump rope
5 pull ups
5 burpees
5 box jumps
5 dips
5 ab wheel

Super simple, but believe me it is a good sweat.

Cool down, have a nice day.

10/4/11

A little chill to the air this morning, warm up with joint mobility and dynamic movement.  Today we are doing a HIIT (High Intensity Interval Training) workout featuring everyone's favorite.. The ropes.. So button it up and lets HIIT it..

3 Rounds of  16 sets

25 on / 5 off

Set 1
Ropes (double wave, alternating wave, corkscrews, kneeling waves)
Clubbell halos
Clubbell pull over / squat
SCDL (suit case dead lift)

Set 2
Ropes
2 Hand swing
Sumo squat / upright row
Chest to bar

Set 3
Ropes
Renegade row
Leg raises
BBB snap downs

Cool down, have a nice day

10/3/11

Today is going to be a strength day, so warm up well with joint mobility and dynamic movement.  Spend the extra time to get a bit of a sweat going.  Short reps, longer rest and heavier weight today.  In the beginning of the workout, you will feel fine and ready to go quickly, but take the time in between sets you will need it for later rounds.

6 sets of 3 reps each (3 medium weight / 3 heavy)
1-2 minutes rest in between sets

Dead lifts 
Power cleans
Power snatch/overhead squats

3 sets:
Max weighted pull ups
Max weighted dips

Cool down, have a nice day.

10/2/11

Warm up with joint mobility and dynamic movement. Yesterday was a full body killer, and today we will work all of that lactic acid out again in a different way.  Quick 4 minute round of calisthenics with 30 second intervals and then get after it.  Map out a good half mile track at a park, where you live, or at a HS track.  I like my neighborhood due to the elevation changes both severe and subtle.  Also, running in a circle on a track is boring to me..

4 rounds

800m run

20 Sit outs
20 High knees
20 Push ups
20 Plate clean and press
20 Crunches

Cool down, have a nice day.

10/1/11

Warm up today with joint mobility and dynamic movement.  Then do 4 minutes of calisthenics in 30 second intervals to get the sweat going.  Chalk up the hands, put on the sweat bands, and get ready for the meat grinders.

Use one kettlebell or dumbbell
2 minutes rest in between sets
8 reps each  R/L

Set 1:
Swing
Clean and Press (C&P)
Swing
Clean and Front Squat (C&FS)
Swing
Russian twist
Swing
Snatch
Swing

Set 2:
C&P
Swing
C&P
C&FS
C&P
Russian twist
C&P
Snatch
C&P

Set 3:
C&FS
Swing
C&FS
C&P
C&FS
Russian twist
C&FS
Snatch
C&FS

Cool down, have a nice day.