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.