10/31/11

I head back to the garage today with some great knowledge from Sincere Hogan and Chris Reed after their outstanding body weight seminar yesterday.  It is always good to remind yourself about the things that you need to work on, or how to approach your training in a different way.  So it was really beneficial for me.. Thanks guys!!  So begin with joint mobility and dynamic movement.  I learned some new warm up stuff from Chris that I will be doing/showing you soon!!

25 minutes amrap

5 tire flip
5 chin ups
10 sledge smash 5L/5R
10 yd sled push

Cool down, have a nice day.

10/30/11

Today were are going to HIIT it.. So begin with joint mobility and dynamic movement.  25 seconds of work 5 seconds to move to the next station for 4 rounds.  Pick 5 exercises and do 3 sets.

25 on / 5 off
20 intervals = 4 full rounds x 3 sets

Set 1

ropes (waves, alternating waves, corkscrews, jumping jacks)
thrusters
ab wheel
dips
ring rows

Set 2

ropes
SCDL
jump pull ups
sit outs
trx pistols

Set 3

ropes
mountain climbers
back extensions
medicine ball smash
heavy swings

Cool down, have a nice day..

10/29/11

Today we head back to basics.  One of my favorites.  2 minute drills.  Just pick 5 kettlebell exercises, single arm, set the timer for 2 minutes, and go.  Rest time is only about 30-45 seconds.  Try and get through it 2-3 times.  Begin with join mobility and dynamic movement.  Chalk up and get going!!


2-3 rounds
Single arm. Switching arms after 5-10 reps for the entire 2 minutes.  30 seconds rest in between sets

Swings
Cleans
Press
Front squat
Snatch

Cool down, have a nice day..

10/28/11

Take it easy today.. Just some joint mobility and stretching.  Nice walk with Mrs Fitz and Laila tonight..

Back at it tomorrow..

10/27/11

With Halloween looming, it is only fair that we give the El Diablo 666  workout a go.   This workout consists of 6 reps of 6 exercises for 6 rounds.  We will be using the Bulgarian Body Bag for them.  It is fast and furious but very effective.  Begin with joint mobility and dynamic movement.  Then get after it..


6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics

Snap downs
Over head squats
Good mornings
Donut swings
Upright rows
BBB burpees

It may not look like much, but this will put it on you...

Cool Down, have a nice day..

10/26/11

Today, I am going to hit the TRX straps and do some body weight exercises.  Feeling a little sore from long cycle, but a good warm up will cure that.  Warm up with joint mobility and dynamic movement.  I have been working on lateral movements and balance to help strengthen stabilization muscles/ligaments in my joints.  Simple things like hand stands, standing on one foot, skaters, etc.. Something to think about.

If you don't have a trx system, you can use rings, or just rope fastened to a door or something.

Jog 1 mile

5 rounds

20 pistol squats 10L/10R
20 rows
20 10 curls/10 extensions
20 knee tucks
20 chest press

Jog 1 mile

Cool down, have a nice day.

10/25/11

Warm up with joint mobility and dynamic movement.  Today we are going to do long cycle clean and jerks.  So get your wraps, sweat bands, and chalk.  Long cycle is a great bang for your buck complete body exercise, and when done for time can be particularly grueling.  You will work your entire posterior chain, abs, shoulders, quads, calves, etc.. So really don't skimp on the warm up.

Set 1
Single arm long cycle
1 minute per arm - 10 minutes
Try create a sustainable pace or you won't make it. Go out like gang busters, and by minute 4 you will be a puddle.

Set 2

5 sets of  3 reps with doubles (heavy)

Set 3

Abs

Cool down, have a nice day.