11/14/11

Woke up today not feeling as sore as I thought I would be, time will tell through out the day.  Going to hit the trx system today for some body weight exercises.  Warm up with joint mobility and dynamic movement.  I spent some extra time here just to really get the blood flowing.

10 rounds

10 trx knee tucks
10 rows
10 pistol squats 5L/5R
10 curls/tricep extensions
10 chest press

1 minute airdyne bike

Cool down, have a nice day..

11/13/11

Participated in the Tough Mudder Race today..  Hope you either rested or came up with a great workout.  Sorry I didn't post one.

11/12/11

Today we are going to hit it outside.  Winter is approaching and we have to take advantage of favorable weather.  Begin with joint mobility and dynamic movement.  Then hit a quick 3 minutes of calisthenics (no gorilla jacks, see below) .  Very simple workout today.

25 minutes amrap

25yd farmers walk
25 push up
25 sit up
25 2 handed swing
25 gorilla jack

Cool down, have a nice day.

11/11/11

Veteran's Day today, so be thankful and honor the men and women who fought and continue to serve to protect our way of life.  Also, a happy belated birthday to the USMC!! Ooorahh!! 

Begin with joint mobility and dynamic movement.  Get into those hips and lower back, the BBB has a tendency to work its way into those areas.  Get your sweat going and then begin.



20 double clean and jerks
1 minute jump rope
1 minute body weight squats

40 snatch 20L/20R
1 minute jump rope
1 minute bicycle crunch

40 lunges 20L/20R
1 minute jump rope
1 minute squat thrust

20 renegade row 10L/10R
1 minute jump rope
1 minute box jump

50 single arm swings 25L/25R
1 minute jump rope
1 minute cossack squats

Cool down, have a nice day..

11/10/11

Warmup with joint mobility and dynamic movement.  Today we will be using the deck of cards with the BBB.  Pick 5 exercises and flip the card.  Face cards are 10 reps, and aces are 11.  Whatever the last card is, that is what you finish your last 3 exercises with rep wise.  So you should get a total of 11 rounds of the 5 exercises you pick.  This is a tremendous endurance workout.  It is also mental.  Don't let the aces get you down, there are only 4 of them.. El Diablo will be flipping.  So be prepared for his "special" deck.

11 rounds (52 in a deck your last card is how you finish)

Snap downs
Thrusters
Hammer curls
Burpees
Donut swings

Finish up with 4 minutes of abs..

Cool down, have a nice day..

11/9/11

Yoga.. Breathe and stretch.. Tough static movements last night.  Today invigorate those muscles.  Find a good routine and focus.

Namaste..

11/8/11

Warm up with joint mobility and dynamic movement.  Today we are going to be mixing a work set with a static set.  30 seconds of each.  The static set forces your body to deal with time under tension.  This will force all of those "stabilizers" to really work over time and it will increase your over all strength.

Go through each twice.

1 minute break in between sets.

30 work/30 static

Swing left / rack
Swing right / rack
Goblet squat / goblet squat hold
Bottom up press holding horns / b.u.p. hold

Snatch left / over head hold
Snatch right / over head hold
Russian twist / V hold
Triple crush / half curl position hold

Cool down, have a nice day.