9/30/11

Today get the kinks out and hit the yoga mat.. Tough couple of days of training. Get a good stretch today and be ready for the weekend.
Namaste.

9/29/11

Hopefully you ran a great time yesterday..  Warm up with joint mobility and dynamic movement.  Get into those shoulders, neck, hips, knees and ankles.. Running is tougher on your body than you think.  IMO, that is why people either love to run or hate to run.. Either way running is one of the most basic cardiovascular exercise there is to do. So today kettlebell / bodyweight circuit.

2-3 rounds
Rep range 22-16-10-4

Snatch (11-8-5-2 each arm)
Box Jumps
Cleans (11-8-5-2 each arm)
Walkouts  (the movement is like doing the ab wheel with no ab wheel)
Jerks (11-8-5-2 each arm)
Push ups

Cool down, have a nice day.

9/28/11

Simple workout today.  Just run.. Warm up with joint mobility and dynamic movement.  Then 5 minutes of calisthenics : push ups, sit ups, lunges, squats, mountain climbers, etc.. whatever you want in 30 second intervals.

Start the clock:


Run 5k or 10k

6 minutes of 30 second intervals of abs

Told you it was simple.

Cool down, have a nice day.

9/27/11

Hey everyone, today we are going to be using the Bulgarian Body Bag for our training.  Begin with joint mobility and dynamic movement.  If you are feeling a little sore after yesterday's workout, take a the extra time to get a good sweat going prior to beginning the workout. Speed, strength, and endurance today.


5 rounds w/ alrap

40 spins 20L/20R
30 presses
20 snap downs
10 jump squats
5 BBB burpees

shuttle run

Cool down, have a nice day.

9/26/11

Today, back to the garage... Begin with joint mobility and dynamic movement.  We are going to be doing a good strength work out today so take a few extra minutes to get a bit of a sweat going. Short reps, heavy weight, and longer rest.

3 sets of 5 reps
Barbell Power Cleans
Double Kettlebell Cleans

Double Kettlebell Front Squat
Barbell Back Squat

Barbell Snatch
Double Kettlebell Snatch

15 minutes on the Airdyne bike or jog

Cool down, have a nice day.

9/25/11

Today we are heading into the woods.. Warm up with joint mobility and dynamic movement.  The Hill in the park is a long less steep grade and is very challenging.  The Walter Payton Hill in the woods is much shorter but it is super steep and takes a lot out of you.  We are going to set the timer and hit it for about 30 minutes today.  If you don't have a hill like this around where you live, find some stairs, or you can do timed mountain climbers.

1 Hill climb

20 Sumo squats
20 Upright rows
20 Swings
20 Shot Put Press 10L/10R
20 Bent Over Row 10L/10R

Repeat

Cool down, have a nice day.

9/24/11

Begin the day with a friendly voice...(you Rush fans will get that) No seriously, begin today with joint mobility and dynamic movement.  This is the link for part 2 of joint mobility by Steve Cotter. http://www.youtube.com/user/IKFFChannel?blend=1&ob=5#p/u/0/tX1j54A1A6M  This is really an essential part of the workout.  DON'T skip it.  Today sticking with the boxing theme using jump rope..

5 rounds  w/ alrap

2 minute jump rope (If you "can't" jump rope, use the time to practice and get better.  If you don't have a jump rope, get one.  Substitute jumping jacks if you have no jump rope)

10 TRX rows
10 TRX 1 legged squat
10 TRX push ups
10 TRX knee tucks
10 TRX curl / tricep extension

(If you don't have a TRX system, use body weight, cables at the gym, free weights, or rig up some rope)

Cool down, have a nice day.