12/14/11

Warm up with joint mobility and dynamic movement.  All body weight today.  Simple ladders.  Going to try and hit the whole body.  Make sure you don't sacrifice form to get the rep.  If you need to take a break then take it, just make sure you don't skip the reps or exercise.

3 rounds

1 rep of each exercise, then 2, 3, etc.. up to 10 and then 10 back down to 1.

push up
back extension
pull up
box jump
ab wheel

Cool down, have a nice day..

12/13/11

Warm up with joint mobility and dynamic movement.  Add a few extra minutes of calisthenics as well to get your sweat going.  Kettlebell training today.. Strength and endurance packed into one challenging workout.  Complete each exercise before moving on to the next one.  Try and go as quickly as possible without sacrificing form.


50 swings
50 goblet cossack squat
50 squat thrusts
50 snatch
50 sumo squat / upright row
50 vee-ups

Cool down, have a nice day...

12/12/11

Warm up with joint mobility and dynamic movement.  I usually do this one outside, but just measure out a 10 yard strip somewhere inside.  I just walk up and back in my garage.    Make do with where ever you are.  Just try and get through it with as little rest as possible. So for the workout...


10 rounds

10 yd Farmer's walk
10 Double Cleans
10 Sledge smash (5L/5R)
10 Jerks

Cool down, have a nice day..

12/11/11

Good morning team.. We are going to do some HIIT today.  Lots of circuits varying times and weird fun ways to do the exercises (IL tire burpees).  Ropes, body weight, barbells, BBBs, kettlebells, airdyne bike.. so today we will be calling this one the kitchen sink.

Multiple sets with varying work/rest times but generally 2-1 or 3-1 work/rest ratio.. It will get your heart rate up and your muscles firing!!

60 seconds on / 20 off
40 seconds on / 20 off
20 seconds on / 10 off

Cool down, have a nice day..

12/10-/11

Warm up today with joint mobility and dynamic movement.  We are going to do a plate workout. This just takes us out of the usual kettlebell mode and forces us to use an awkward tool to get similar benefits of using a kettlebell.  This workout is a favorite of the ASU wrestling team.  So props go out to them for creating this one. 

8 exercises, 8 reps each,  for 8 rounds

oh squat
clean and press
row
reverse lunge w/twist (4L/4R)
axe chop (4L/4R)
halos (4L/4R)
chest press
curl and tricep extension

Cool down, have a nice day.

12/9/11

After a hard week, take a rest day.  Be ready to get back at it tomorrow!!

12/8/11

BBB day.. Begin as always with a good warm up of joint mobility and dynamic movement.  Make sure you grease those joints.  It is essential to avoid injury and to prepare your body for what is to transpire in your workout.  We are going to use the Bulgarian Body Bag today.  It is one of my favorite tools to train.  If you don't have access to a BBB, you can substitute a gym plate or kettlebell.  We are going to go up and down the ladder.

1-10 and then 10-1

1 rep through, then 2 reps, then 3 reps etc.. when you finish the 10th round rest 1 minute and go back down.

spins
overhead squats
snap downs
press
donut swings
hammer curls
burpees

Cool down, have a nice day..