12/7/12

Warm up with joint mobility and dynamic movement.  Today we are going to just go for a good 20 minutes.  Get as many rounds as you can in those 20 minutes.  You will have to push yourself hard..  So make sure you have a good warm up and are ready to go.

20 minutes amrap

10 figure 8 static hold (5L/5R)
12 goblet thruster
14 snatch (7L/7R)
16 push ups
18 full body crunch
20 2 hand swings

Cool down, have a nice day..

1/6/12

Today is a simple 2 exercise go.. So warm up with joint mobility and dynamic movement.  We are going to work the full body.  If you don't have access to a heavy bag, then use 1 or 2 pound weights in each hand and shadow box.  If you don't have hand weights, a can of soup or something of that nature will do. 

This is a recycled workout, but it is one of my favorites.  Short, hard, and effective. The goal is to keep moving on the heavy bag.  You don't have to have the form of professional boxer, just get after it and DON'T STOP!!

Turkish get up / heavy bag combo

10 rounds

5TGUs L/R
1 minute punching/elbowing/kicking the heavy bag.  

Cool down, have a nice day..

1/5/12

Warm up today with joint mobility and dynamic movement.  Today we are going to be hitting doubles.  Short reps with some conditioning drills in between.  Strong lifts cleans, snatches, jerks, & man makers to tie it all together.

5 sets of 5 reps on the lifts followed by descending ladder of burpees. Rest 1 minute in between sets.

double cleans
5 burpees
double jerks
4 burpees
double snatches
3 burpees
heavy swing
2 burpees
man makers
1 burpee

Cool down, have a nice day.

1/4/12

Today use a restorative day. No explosive movements, slow and control movements of yoga.  There will be sweat and exertion, just in a different way...

Namaste..

1/3/12

Warm up today with joint mobility and dynamic movement.  Today we are going to be focusing on using our own body weight in quick plyometric circuit.  Body weight control will lead to more explosive quick twitch development as well as overall strength.  So let's get after it today.


3-5 sets

20 seconds on 10 seconds off
5 rounds

Box jumps
Medicine ball push up
Pull ups
Dips
Back extensions
Chest to bar
Ab wheel

Cool down, have a nice day.

1/2/12

Warm up with joint mobility and dynamic movement. Focus on the hips, upper back, and lower back.  Today is another simple one.  Just use a plate.  Great grip, strength, conditioning, and endurance workout.  Lotsa bang for your buck.  Each lift will be followed by mountain climbers or gorilla jacks.

24-16-8 reps

clean and jerk
mountain climbers
squat
gorilla jacks
curl/tricep extension
mountain climber
snatch
gorilla jack
axe choppers
mountain climber
bent over row
gorilla jack
shoulder press
mountain climber
russian twist
gorilla jack

Cool down, have a nice day...

1/1/12

Happy New Year everyone!! Today warm up with joint mobility and dynamic movement.  We are going to start the new year off right.  FIST family farmer's walk plus some other deviltry EL D has thought up in his devious little mind..  I hope to see you all.. Happy New Year.

Cool down, have a nice day..